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Lauren Cummins

@laurenfarber__

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CSCS | TPI Fitness level 3 | M.S. in progress |📍Nashville |@wilcostrengthlab | Athlete Performance Training | Personal Training | Online training

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Not all coaching is created equal. 👀

The right coach doesn’t just hand you workouts. They have experience, and teach you how to move well, get stronger, and build a body that holds up for decades.

Coach Jordyn and Coach Lauren at Wilco Strength Lab have spots left for the new year. Send me a message and I’ll get you connected or reach out to them directly. 🤍🩶🖤 by @laurenfarber__

‼️Just because you’re hurt doesn’t mean you should stop training ‼️

An injury changes HOW we train, not whether we train. Sometimes that means upper/lower only days. Sometimes it’s unilateral movements or utilizing different machines and loading strategies. It of course depends on the athletes situation and involves constant communication and smart progressions, but there can be modifications/program changes for anything.

The goal is to protect the progress they’ve already made. By staying in training, they can continue to build their foundation and are in a much better position when they’re cleared, ready to get back to playing instead of starting over. by @laurenfarber__

Trial APEX with @maddyzarchin !!

Lots of positives, lots to work on. Just tryna get my twitch back 🤷‍♀️ by @laurenfarber__

Been LOVING using Vitruve for collecting data of my athletes. This is just a piece of the puzzle of what I do and how I assess.

CMJs live in my programs weekly to monitor my athletes.

I’ve have been creating load-velocity profiles of my athletes to track how fast they move various weights in a squat, bench and deadlift. To put it simply I want them to move heavier weights faster as we progress through our program. That correlates more closely to athletic performance and explosive ability as opposed to only testing a 1RM. This gives a bigger overall picture of my athlete and how well they express force at varying speeds. by @laurenfarber__

Youth Athlete Development ‼️

My approach to developing young athletes starts with one priority: building movement literacy.

Before chasing heavier weights or bigger numbers, I want athletes to develop a strong foundation of movement and coordination that will serve them for years to come.

That’s why bodyweight exercises will always have a place in my programs:
- Push-ups
- Pull-ups
- Crawls
- Bilateral/unilateral squat variations

By utilizing eccentric and isometric tempos these movements allow the athlete to build coordination, body awareness, stability, and own their strength through a variety of positions and patterns.

The goal is simple: master movement first, then add load.

It’s a lesson that isn’t always easy to embrace (especially for my middle and high school boys) but long-term athletic development always wins over shortcuts.

Strong foundations create better athletes. by @laurenfarber__

Keep it simple. Sprint fast + lift heavy by @laurenfarber__

Nothing new or fancy here but these make a regular appearance in my programs! #hipmobilty by @laurenfarber__

Some clips from today’s upper workout

- Bear crawl series (an elite warm-up)
- Bench press
- Chin-ups
- Landmine press
- SA DB row
- Farmers walk
*not shown: arm farm finisher by @laurenfarber__

Rotational Athletes!

A major key to generating more rotational power is learning to resist it.

Creating a strong, stable core allows for efficient energy transfer from the ground up, better movement control and the ability to decelerate. If you’re an athlete who swings/hits/throws harder than your body can control, you’re risking injury.

Try these out:
- Bear position shoulder taps
- Plank KB pull through
- Bird dog row
- Suitcase marches
- Pallof press to overhead by @laurenfarber__

This is sport specific.

Train with intent. Build strength, speed, movement quality and most importantly COMPETE. by @laurenfarber__

Notice anything in these jump patterns?

How you coach an athlete through a CMJ is incredibly important.

Telling them to jump HIGH results in the athlete creating a slow and deep loading strategy in an attempt to maximize jump height.

Jump FAST results in minimal loading and lower power output because the athlete cuts the countermovement short.

Both can have low transfer to sport. Athletes must be able to do both. Produce high force in a short amount of time.

Don’t get me wrong. You cannot expect all athletes to jump the exact same. I want to emphasize the importance of consistent cueing as this can change their intent throughout the CMJ. by @laurenfarber__

Little training dump from today 🤙

Just started out using VBT so I’m messing around with different velocity zones and settings on certain movements to see where it fits in with my athletes. by @laurenfarber__