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Coach Frog

@coach.frog7

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NSCA (CSCS), Mindset/ Wrestling Coach, USA Weightlifting Level 1 Coach, Sports Performance Coach at Exult Performance - Surprise, AZ

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Plank Challenge: 6 minutes 10 seconds
Sped up at 5xs speed.

Comment below on how long you can hold a front plank!

Let's go!

Coach Frog by @coach.frog7

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4 days ago

Plank Variations

Isometric core-stabilization and strength exercises to improve fitness and athletic performance.

Keep elbows under shoulders during forearm planks

Keep wrists under shoulders during straight arm planks

Maintain a straightine from head to feet

Keep hips from sagging or being too high up

Squeeze glutes, flex quads, and brace your abs tightly

Start with short times (10-20 seconds) and gradually increase time as your core gets stronger!

Give them a try and leave a comment on which plank is your favorite! (Mine is the Raised Bird Dog because it includes core strength and balance).

Let's go!

Coach Frog

#sportsperformance #Plank #isometricexercise by @coach.frog7

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5 days ago

Add these exercises to your training program to help prepare you for the Police, Fire, or Military Physical Fitness tests!

Most Police Departments use the POPAT (Peace Officer Physical Aptitude Test)
- 1.5 mile run
- 300 meter sprint
- Standard Push Ups (Timed)
- Sit Ups (Timed)
- Agility tests:
* Obstacle course including jumping over 6 foot block walls and chain link fencing, and maneuvering through tight spaces

* Pursuit Simulation (Short to medium Sprints)

* Victim Rescue (165 lb. Dummy Drag)

* Equipment Carry

Fire Department Physical Fitness Tests are typically based on the Candidate Physical Ability Test (C.P.A.T) which includes:

* Stair Climb

* Hose Drag

* Ladder Raise and Extension

* Forcible Entry (Axe Chop)

* Search and Rescue

* Ceiling Breach and Pull

Military Physical Fitness Tests may vary but typically include:

* 1.5, 2, or 3 mile run

* Push-Ups or Hand Release Push-Ups (Timed)

* Sit-Ups (Timed)

*Pull-Ups

*Planks

I have a sport and tactical background and have gone through physical fithess testing and know what it takes to pass and complete these tests.

If you are looking to improve your physical fitness, increase strength and conditiong, or speed and agility to pass your PT test, check us out at Exult Performance or check out the link in my bio to schedule a consultation.

Coach Frog

#militaryrecruit #policerecruit #firerecruit #tacticaltraining by @coach.frog7

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9 days ago

Try these exercises for improving speed mechanics and acceleration!

Wall Drives
- Stand with your hands on the wall and lean at a 45 degree angle
-Drive your kees up, one at a time and complete your foot strike under your hips

Sled Pushes
-Working hip extension, knee drive, and foot strike
-Keep a low heel recovery and strike foot under hips

1/2 Kneeling Start
-Helps develop explosive power at the start of a sprint
-Focus on front shin angle and drive off the ball of the front foot
-Keep a low heel recovery with back foot by @coach.frog7

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18 days ago

If you're ready to level up your game, improve speed, agility, strength, and power - or simply want to become a healthier, stronger version of yourself - come check out Exult Performance in Surprise!

We help athletes and individuals reach their goals through science-based sports performance, strength and conditioning, nutrition, recovery, and faith .

Ready to learn more or schedule a consultation? Check out the booking link in my bio!

Let's get you on the road to a stronger, healthier, better you! 💪🔥 by @coach.frog7

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19 days ago

3-Way Cable Flys
Provides resistance from multiple angles effectively working the upper, middle, and lower portions of the pectoralis muscles.

Adding this exercise to your training program can lead to better muscle definition and strength!

Pull the cables from the different starting positions while keeping your elbows flexed at a constant angle. by @coach.frog7

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20 days ago

Begginer Plyometrics for Speed and Power

Skater Hops: Explosive lower body power. Mimics lateral movement in sports, specifically change of direction. Increases muscle elasticity, and strength as well as ankle and knee balance and stabilization.

Squat Jumps: Explosive quad and hip power. Fast-twitch muscle fiber development responsible for generating quick bursts of speed and power crucial for explosive movements.

Step-Up Jumps: Engages fast twitch muscle fibers to improve force development in athletic performance. Great for rapid force production. Closely resembles the actions of sprinting (knee drive) and jumping. by @coach.frog7

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25 days ago

Explosive Trap Bar Deadlifts
Benefits of doing a trap bar deadlift vs traditional deadlift: Trap bar Deadlifts allow for a more upright torso, making it easier to learn than traditional barbell deadlifts. It allows for higher velocity and more power output, making the trap bar deadlift a great option for training explosive power.

The design of the bar allows for a neutral grip, which places less demands on the joints, helps with balance, and places less strain on the lumbar spine, making it safer for many lifters.

Keys to a successful lift:
Hip width stance with toes forward
Bend at knees and keep a neutral spine
Grip bar, shoulders back, and chest up
Arms fully extended and elbows locked in
Concentric: Drive through heel to mid foot and explode up (think of pushing through the floor). Shoulders and hips should raise at the same time.
Eccentric: Controlled decent back to the ground
Maintain a neutral spine and keep your chest up

Avoid this exercise if you are injured. Always consult with a medical professional or get clearance if needed.

#sportsperformance #Deadlift by @coach.frog7

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a month ago

Exult Nation, please help us give a big welcome to our newest Sports Performance Coach, Coach Frog! 🎊

Here is a message from Coach Frog:

“Hello, Exult Nation!

My name is Jeff, and I’m excited to be part of the Exult Performance team! @exultperformance

I’m a former NCAA Division I wrestler with a background in football, baseball, and track & field. I hold a B.S. in Sports and Health Sciences with an emphasis in Exercise Science, and I’m a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, as well as a USA Weightlifting Level 1 Certified Coach.

For the past 19 years, I’ve had the opportunity to coach youth and high school athletes across a variety of sports. Since my competitive career ended, I’ve developed a passion for coaching, teaching, and helping athletes build the skills and physical qualities they need to perform at their best.

I look forward to bringing my experience and passion for science-based sports performance training to Exult Performance—helping athletes reach their goals, maximize performance, and reduce injury risk along the way.

I’m excited to be part of your journey!

- Coach Frog”

We’re excited to have you join the @exultperformance team! 🙌

#ExultPerformance #sportsperformance #sportsperformancetraining #strengthandconditioning taken in Exult Performance by @coach.frog7

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a month ago

Here are some great exercises to improve grip and forearm strength!

Weighted Wrist/Forearm Rolls (Go both directions)

Alternatively you can use a barbell, band, and dumbbell or kettlebell for Weighted Barbell Wrist Rolls

Progress in plate exercises from Plate Holds to Alternating Plate Grip Catches to Plate Flips

Inverted Row Iso Hold with Alternating Grips

Towel Grip Pull-ups

Strong wrestling grips improve your control, strength, balance, and dominance on the mat.

If you're interested in learning more or developing your sports performance, strength and conditioning or speed and agility, check out @exultperformance in Surprise. Exult Performance has trained and dedicated coaches to help you reach your sports and fitness goals. by @coach.frog7

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a month ago

by @coach.frog7

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a month ago

Zercher Squats
Quad/Glute Strength and Hypertrophy
Core Stability (Abdominals and Erector Spinea)
Upper Back and Arm Strength
Improved Squat Mechanics by @coach.frog7

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a month ago