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Kell Smith

@kell_3_smith

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CSCS, SCCC
@elonperformance Coach
Wingate Baseball Alum

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by @kell_3_smith

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5 months ago

by @kell_3_smith

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5 months ago

Recent highlight and insanely impressive jump @__tylerjohns

Too many times we worry about the things that do not matter. Jump high to get the highest number possible. Spend as much time in the air as you can. Chase high outputs, not the just perfect landing. by @kell_3_smith

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6 months ago

by @kell_3_smith

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6 months ago

A stacked ribcage over pelvis gives you access to better breathing, better core engagement, and cleaner movement patterns. The ability for an athlete to understand the relationship between the ribcage and pelvis, and have the ability to control it, is crucial to efficient movement patterns.

This isn’t something trained in isolation. It shows up in your big patterns—hinges, squats, lunges, rotational work—where athletes are constantly challenged to maintain or regain that relationship under load and speed. But it’s also about giving athletes the freedom to explore. Learning how to reposition the ribcage and pelvis, solve movement problems, and find efficient solutions in different environments is what actually makes it transferable.

Training isn’t just about getting stronger. It’s about building a system that can adapt, organize, and express force when it matters. by @kell_3_smith

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6 months ago

Another week of training. Simple not easy. by @kell_3_smith

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6 months ago

A look into some accessory work that our pitching staff has been utilizing to complement their primary exercises. by @kell_3_smith

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6 months ago

Start Day +1: High CNS lift
Start Day +2: Regen Session (Prioritizing Mobility and Long Duration Aerobic Work)
Start Day -3: Bullpen/ High CNS Lift
Start Day -1: Optional CNS Primer

This is the main framework that we use to structure the week for our starting pitchers. There is also built in flexibility for the first two days following their outing. Some feel better lifting the day after the start, some prefer two days after the start. Regeneration session will always be done on the first or second day post start. This helps build autonomy and ownership throughout their weekly schedule. The focus is prioritizing recovery and readiness without sacrificing development. by @kell_3_smith

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7 months ago

High intensities keep strength qualities from detraining.

Low volume to keep athletes fresh.

And above all, stay adaptable. Adjust with the athlete, not against them.

Simple. Not easy. by @kell_3_smith

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7 months ago

Heavy pulls and presses across multiple planes of motion are THE cornerstones of shoulder care. If you want resilient shoulders, you have to load them.

But that’s not the whole picture.

Here are a few of the ways we train scapular movement, rotator cuff function, and true shoulder stability — and why each one matters.

First, scapular movement. Exercises that challenge upward rotation, posterior tilt, and clean movement around the rib cage. If the scap can’t move well, the shoulder joint ends up paying for it.

Next, the rotator cuff. We train the cuff by strengthening it through ranges of motion, not just isolated positions. The goal is to build strength and control as the arm moves, so the cuff can stabilize the shoulder and keep the joint centered at different angles. The shoulder has to be strong through motion, not just in one spot.

Then we tie it together with shoulder stability work. Controlled tempos, positional holds, and closed-chain patterns that force the shoulder to own positions — not just pass through them.

Heavy strength work builds the horsepower.
This work keeps the joint clean, centered, and durable enough to use it.

Every exercise has a purpose.
Every position is intentional.

Train the scap.
Respect the cuff.
Build stability. by @kell_3_smith

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7 months ago

During the season, athletes are stacking stress every week: games, practice, travel, lifts, life. If you don’t account for that, the weight room becomes the thing that tips them over the edge. Volume has to make sense. Enough to maintain strength, not so much that it adds fatigue they can’t recover from before game day.

Keep variability low. This isn’t the time to introduce five new lifts. Familiar movements mean better output, less soreness, and less time teaching. Stay consistent with your main patterns and let them own those exercises.

Strength doesn’t disappear overnight. Strength residuals last if you touch them consistently. You don’t need high volume to maintain it. You need quality reps, intent, and smart loading.

Manage the stress. Protect the output. Keep them strong when it matters. by @kell_3_smith

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8 months ago

Move well, lift heavy. Great week of training for the guys. by @kell_3_smith

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8 months ago