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Dylan Hines

@hinesperformance

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Strength and conditioning coach @fsbstrength and @sobostrong Express your strength

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Build the qualities that will carry over to the sport.

Great field sessions with @fsbmsoccer @fsbgirlssoccer

We worked on teaching proper deceleration and COD mechanics so that there are ready to on game days.

Got them competing as well. Getting athletes to give full effort sometimes requires external variables. Utilize games, objectives or competition against each other that trains the qualities you are looking for and I guarantee they will have way more fun and get more out of the session taken in Friends School of Baltimore by @hinesperformance

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16 days ago

@fsbhoops continuing to build in the preseason

Exposing these guys to different jumps and plyos with the goal of teaching them how to be reactive, redirect force and produce high forces quickly.

Also gotta include some isometrics and work on that Achilles/ankle stiffness and resilience taken in Friends School of Baltimore by @hinesperformance

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21 days ago

After a couple months of big moves, injuries, starting new jobs, high stress, poor sleep and sporadic training, I’m finally settled in and ready to get after it.

First day of my new program. First 6 weeks is a slow build focused on re-acclimating myself to some movements and intensities and building a large work capacity while I rehab my knee and achilles.

Pushing the deadlift and weak ass presses over the next couple months and then will put some real focus back into the squat and Oly lifts. Oh yeah also trying to get freakishly springy

Yes I lift with no music sometimes. In a world where we are always plugged in and our brains never get a break, it’s a good way to occasionally clear your head and put a ton of focus into the task at hand taken in SOBO Strength and Performance by @hinesperformance

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21 days ago

Learning the Olympic lifts has been one of the most enjoyable challenges I have taken up in training

These are clips from my first 9 months of learning the snatch and clean and jerk.

Everyone debates oly vs non oly. In reality you can get results with either approach. But you simply can’t replicate all of the variables and adaptations of the Olympic lifts with any other single exercise. The timing and coordination demands alone are reason enough to implement them and I wish I had learned them sooner.

In all honesty though, the Olympic lifts are just fun as hell.

There is something special about sucking at something and figuring it out.

Go learn a new skill and implement it in your training. I’d be willing to bet you start to have fun again even when it gets hard by @hinesperformance

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a month ago

First couple weeks of training in the books with @fsbhoops

This is just a bit of what they have been doing so far. These guys have been getting after it in the weight room!

Training multiple qualities to prep them for their season coming up

1. Loads of bilateral and unilateral plyometrics
2. Various jumps, loaded and unloaded
3. Lift fast
4. Lift heavy
5. Fast and slow eccentrics
6. Yielding and overcoming isometrics
7. Last but certainly not least, compete and have fun

#quakernation taken in Friends School of Baltimore by @hinesperformance

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a month ago

@fsbgirlssoccer brought the juice for our first field session together 🏃‍♀️💨

Main goals for the session
- introduce plyos and sprint mechanics drills
- teach them how to properly redirect force
- have fun

Progression:
- pogos (forward and backward)
- rhythmic pogos (2 little, one big)
- hop, hop, SL stick
- lateral bounds
- A skips
- straight leg bounds
- power skips for height
- power skips for distance
- bounds
- bound bleed into sprint (build up sprint)
- cat and mouse

Followed by some change of direction drills with @cmoss.dpt

#quakernation #sprint #soccer taken in Friends School of Baltimore by @hinesperformance

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a month ago

Excited for this year’s partnership with @truesportspt to run our strength and conditioning! The mission is simple: help keep our athletes healthy and available for their sport, and most of all, help them develop and reach their athletic potential!

Looking forward to getting after it with our teams this year. Go Quakes! 💪

#quakernation taken in Friends School of Baltimore by @hinesperformance

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a month ago

Full body training for a field athlete

1) Alternating step up jumps
- react to contact with the ground and get out quick
- requires a decent level of coordination to time the switches and not let yourself drift forwards or backwards

2) Zercher Bulgarians
- tempo challenges ability to own the positions throughout the movement
- high carryover to a sport like lacrosse as the joint angles are very similar
- zerchers challenge upper and lower back strength

3) Larson Press
- isolate the upper body in the bench press

4) Snatch Grip Jefferson Deadlifts
- getting stronger in compromised and stretched positions

5a) GHR Rotations

5b) Quad Extensions by @hinesperformance

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a year ago

Fun day of testing with @d.wood7 to conclude block 1. Decent results considering it was the day after a pretty intense lacrosse game and the body is smoked.

- RSI from a 30 cm box: 3.48 m/s (pretty happy with that one)
- 10m fly w/1m lead in: 1.45 seconds
- Squat: 155 kg/341 lbs

Last six-ten weeks of training for me was really about regaining the confidence in my lumbar to handle the training stresses I want to provide it and getting more proficient at oly lifts. Now it’s time to start pushing the envelope a bit and hopefully hit some big PRs in the near future

Time to take it easy for a couple days, recover and get back after it

If you have any questions about programming or reaching your goals, don’t hesitate to reach out taken in Durham University - Maiden Castle Sports Centre by @hinesperformance

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a year ago

Simple full body day for an athlete
1. Variation of jump, plyo or upper body power exercise ✅
2. Bilateral or Unilateral Squat variation ✅
3. Press ✅
4. Pull ✅
5. Core or lumbar work ✅
6. Any accessories I feel that are necessary✅
7. Aerobic work ✅

Would usually have some sort of hinge but that is on my next full body training day. Momentum pendlays will get the erectors and hammies going a little anyways

Keep it simple, fill those buckets and hit them hard by @hinesperformance

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a year ago

Utilizing clean complexes to improve technical efficiency in different positions of the movement.

Breaking down the movement into different phases and pulling from different positions helps you…
- learn how to better orient your body in the movement
- time the pulls/extension and the catch
- train your grip
- accumulate a lot of good training volume
- high rep complexes are a damn good form of cardio (once you start performing complexes with 4,5,6+ reps per set, I promise you will be huffin and puffin)

Worked up to the 2 sets of the three position complex then bumped the load up for 2 sets of clean+below knee hang clean

If you aren’t good at a movement, practice the movement. Also practice the movement in a way that addresses your weaknesses

First training session back from a week of being sick and essentially deloading so it was fun to get back after it by @hinesperformance

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a year ago

Simple way to cover all the bases for upper training of an athlete
- Press and pull fast
- Press and pull heavy
- Press and pull in all directions
- Spine stuff because it’s important
- Get a pump after if you want because it’s fun

Obviously each athlete may need different specific buckets to fill depending on the demands of their sport or their weaknesses but in my opinion this is the meat and potatoes to get the most bang for your buck.

Been messing with drop catches in pull ups and presses lately. They beat up my shoulders quite a bit but I will adapt. These pull ups may look like sloppy cheat reps but the objective is to pull up violently, let go, catch myself and get out of end range as quickly as possible so yeah I kinda look like a flopping fish. Nevertheless, move violently by @hinesperformance

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a year ago