a month ago
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Posted On: September 29th 2026, 01:01 am
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PROGRAMMED. / 006 💥
This week we’re pairing a 1 arm dumbbell row + med ball slam
The row gives us the strength piece. We’re building pulling strength through the back while the rest of the body works to stay stable and controlled. Then we take that strength and add speed ⚡️
The med ball slam asks you to use your whole body to create force FAST. Hips, core, back and arms all working together to drive that ball into the floor
Why pair them? Because being strong is great. But we also want to be able to connect different parts of the body and use that strength quickly.
And this one isn’t just for athletes. Pulling strength matters for POSTURE, carrying things, picking things up and just being a strong human. Power matters too because we want to keep the ability to move quickly and react as we get older.
And for the athletes 👀 this is where we start talking about transferring force through the whole body. Your upper body isn’t working by itself. Your hips, trunk and upper body all have to work together when you sprint, throw, jump, absorb contact or change direction 🔥
Strong pieces are great. We also want them working TOGETHER 🤝
That’s the why behind the work 🤓
PROGRAMMED. / 006 ✔️
See y’all next Monday.
This week we’re pairing a 1 arm dumbbell row + med ball slam
The row gives us the strength piece. We’re building pulling strength through the back while the rest of the body works to stay stable and controlled. Then we take that strength and add speed ⚡️
The med ball slam asks you to use your whole body to create force FAST. Hips, core, back and arms all working together to drive that ball into the floor
Why pair them? Because being strong is great. But we also want to be able to connect different parts of the body and use that strength quickly.
And this one isn’t just for athletes. Pulling strength matters for POSTURE, carrying things, picking things up and just being a strong human. Power matters too because we want to keep the ability to move quickly and react as we get older.
And for the athletes 👀 this is where we start talking about transferring force through the whole body. Your upper body isn’t working by itself. Your hips, trunk and upper body all have to work together when you sprint, throw, jump, absorb contact or change direction 🔥
Strong pieces are great. We also want them working TOGETHER 🤝
That’s the why behind the work 🤓
PROGRAMMED. / 006 ✔️
See y’all next Monday.
Comments (6)
a month agomemadetraining
Strength is the base. Speed and coordination are what let you actually use it 👏🏼
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