Instagram story viewer> @anthonyadamsperformance> Tagged

anthonyadamsperformance

@anthonyadamsperformance

undefined

POSTS STORIES REELS TAGGED

MY BACK PAIN FIX:

The hips and lower back work together to produce and control movement. My hip mobility has always been limited, and after reading through research and suggestions for coworkers, the hips were definitely worth looking at how the spine compensates.

Here are some of the recent research that support this:

• Hip internal rotation: A 2024 systematic review by Pizol et al. found that people with low back pain often demonstrate reduced hip range of motion, particularly internal rotation.

• Hip extension: Kim & Shin (2020) found that limited hip extension was associated with compensatory lumbar rotation in patients with chronic low back pain. Hip extension asymmetry was also associated with pain intensity and disability.

What does this mean for training?

-Hip internal rotation and extension are primary factors that influence lumbar compensation
-Mobility restrictions when they’re relevant to the individual.
-Strength through length and stability through ranges of motion is a key factor for rehab
-Teach the hips and trunk to work together instead of relying on one area to compensate.

And honestly…. I have to give credit or credits due. My roommate and one of my best friends @anthonyadamsperformance had an idea one day, and we went out in the waiting room and tried a bunch of different things. Putting a foam roller between my knees. to engage my abductors and help bias internal rotation. We learned that it’s actually not that bad to stay in anterior tilt during loaded hinges. And a number of other things that really helped. I couldn’t have done it without him.

References:

1) Pizol et al. (2024), “Hip biomechanics in patients with low back pain, what do we know?”

2) Kim & Shin (2020), “Correlations Between Hip Extension Range of Motion, Hip Extension Asymmetry, and Compensatory Lumbar Movement in Patients with Nonspecific Chronic Low Back Pain.”

Another Brick Stacked 🧱
#fyp #siu #baseball #backpain #siubaseball

185

11

Lily has PR’d her max speed, acceleration, and vertical jump since starting training at ISP.

You can never be too explosive, too fast, too quick, or too strong as a soccer player. Strength & conditioning isn’t meant to replace the skill of soccer. It’s meant to prepare your body so you can practice the skill more, tolerate more high quality work, recover faster, and ultimately be better prepared for game performance.

If you’re not consistently training speed and power, don’t expect those qualities to keep improving. Over time, they’ll plateau or even decrease. Energy system development matters more than people think for soccer players who need the ability to recover between high intensity efforts, training sessions, delay fatigue, and continue producing high outputs late in games.

The basics of our programming aren’t complicated:

• Single-leg strength
• Frontal-plane movement
• Sprinting and acceleration
• Speed and power development
• Core strength
• Sprint specific isometrics
• Energy system development

If your goal is to play college soccer, your training should reflect that goal. But the #1 goal isn’t finding the “perfect” sport specific program, It’s consistency.

197

0

MASTER THE OTHER 160hrs 🗓️

The weight room is only a small part of your development. What you do with the other 160 hours of the week matters just as much. I cannot over exaggerate what TCU has taught me. @anthonyadamsperformance and @zachdechant have completely changed my perspective on my expectations for athletes.

Non-Negotiable’s for SIU Baseball:

🍳 Breakfast: Carbs + protein + fruit. Get something substantial in you early and start fueling your day.
+
🥯 Second breakfast: For our guys trying to gain weight, don’t wait until lunch to eat again. Getting 1,000–2,000 calories in before lunch can completely change your ability to gain quality size, recover, and perform.

💧 Hydration: Aim for roughly ½ your bodyweight in ounces of water per day as a baseline. Carry your water bottle everywhere. If you’re constantly looking for one, you’re already behind. You cannot lift without water bottle and there will be consequences for the entire team if you do not bring your water bottle.

📈Dominate the Little Things: For my athletes, expectation goes beyond the weight room. Building habits like cleaning up the weight room, resetting every rack, starting behind the line and crossing through the line, holding teammates accountable, these are good habits we can start in the weight room that directly correlate to the real world. If you don’t show up to work, you get fired, if the racks aren’t perfectly reset, we do up-downs. Because there is no ON/OFF switch to being elite. Teaching these young men that you have consequences for your actions, but there’s a lesser burden on your shoulders when you do everything the right way.

Dominating the other 160hrs can work against you just as much as it can work with you:
-Staying up late playing video games.
-Not eating enough.
-Eating like shit.
-Neglecting hydration.
-Letting anxiety or stress control your day.
-Skipping class.
-Choosing convenience over discipline.

You’re doing a disservice to your athletes, by letting them be mediocre for even one second.

Another Brick Stacked 🧱
#fyp #tcu #siu #baseball #siubaseball

297

8

One of the best things that’s come from working with Coach Marcelo and the other coaches at DFW Tennis Academy is the community that you become a part of.

Previous coaches had told Finn that he needed to get in the gym, but no one ever really explained to us, or to him, what he should actually be working on. And we certainly weren’t going to just turn him loose in a gym and risk him getting hurt trying to do things he shouldn’t be doing.

When we approached Coach Marcelo about getting Finn started with strength training, he immediately told us he’d connect us with the strength and conditioning coach they work with from the TCU Women’s Tennis Team, Coach Anthony Adams.

Within a matter of days, we had spoken with Coach Anthony and were checking out Ideal Sports Performance. ISP is run by the S&C Coach for the TCU Men’s Baseball Team, and nearly everyone on staff either works with, interns with, or has interned with TCU’s Human Performance Department.

They quickly got Finn in for an assessment, and a couple of weeks ago he started training there three nights a week.

The difference in just two weeks has been incredible.

Finn’s confidence has taken a huge jump. With their guidance, he’s eating so much better, has already put on four pounds, and his energy level is noticeably higher. It’s even carried over into his schoolwork.

This is exactly why having the right people around a young athlete matters. It’s not just about hitting tennis balls or lifting weights. It’s having coaches who communicate with each other, know when to bring in someone with more expertise, and genuinely want to help a kid improve.

Thank you, Coach Marcelo, Coach Anthony, and Coach Zach, for taking care of Finn and helping him take another step forward.

5

1

At ISP, everything we do is centered around helping our athletes become the best version of themselves!

Through intentional training, quality coaching, and a competitive environment, we help athletes build the strength, speed, power, and confidence needed to elevate their game.

Every session is another opportunity to grow, improve, and prepare for competition.

#strengthandconditioning #training #athletedevelopment #ispfortworth

126

3

PITCHER ARM CARE 🧵⚾️

Doing static stretch and training to be a marathon runner is not “recovery” and it isn’t enough.

Throwing is too demanding in sport to not take time out of the lift and after throwing to get extra credit work in. The arm has to produce extremely high velocities while the shoulder, scapula, elbow, and wrist work together to transfer force and decelerate the arm.

This means we need to build the tissues and movement qualities that allow the arm to repeatedly tolerate throwing. There are four areas I consistently prioritize:

1. Rotator Cuff w/ External Rotation

The rotator cuff plays a huge role in maintaining the humeral head’s position throughout the throwing motion. External rotators such as the infraspinatus and teres minor help control the humerus and contribute to shoulder stability. This comes together to help the arm decelerate after release.

2. Scapular Stabilization/Serratus Ant.

At TCU this was one of the most important aspects of our foundational movements. The scapula is the foundation that the shoulder moves from, meaning during simple moves, like inverted rows, push ups, planks, etc. we were able to progressively overload the serratus with scapula stability. This hells serratus anterior helps protract, allowing the scapula to move with the humerus during overhead and throwing movements.

3. Trap

The trapezius works with the serratus anterior to position and stabilize the scapula throughout the throwing motion. The upper trap contributes to upward rotation and elevation, while the middle and lower trap help control scapular position and movement.

4. Finger Flexors

The flexors in your forearm acts as a dynamic stabilizer of the elbow, helping resist the force from throwing. It may seem silly, but @anthonyadamsperformance was a huge advocate for finger holds, finger hands and putting those muscles in your forearms in positions of load.

During lift I do my best to try sprinklings these 4 into our accessory and our WU.

Another Brick Stacked 🧱
#fyp #siu #armcare #baseball #armfarm

167

3

Ashley Kowaleski, LSU Strength & Conditioning Coach, joins us to talk about how gamifying training and using constraints can change the way athletes move.

In this clip, Ashley talks about how putting athletes in the right environment can bring out better intent and higher output. Instead of always chasing more weight or just telling athletes to go harder, she explains how competition, constraints, and the way training is set up can get athletes to sprint and move as fast as she’s ever seen them.

🎙️ AAA Podcast — Ashley Kowaleski | LSU Strength & Conditioning

🎧 Watch or listen on Spotify or YouTube. Link in bio.

.
.
.

#strengthandconditioning #sportsperformance #sportscience #athletedevelopment #speedtraining

387

8

Mom’s connection must have went out lol…

Another Brick Stacked 🧱
#fyp #siu #hanstand #backflip #baseball

161

19

73

25

Just a Sneak Peak…

None of these are my ideas honestly. Just got really good at stealing… shoutout @zachdechant @anthonyadamsperformance @zack.losack_training

Another Brick Stacked 🧱
#fyp #siu #armfarm #baseball

166

6

Love the variety and challenge my youth athlete client provides. Majority of the time we are doing a traditional strength training plyometric session, but every once in awhile he's got a tournament and we want to prepare him to perform his best. My main goal is to not overdo anything and to have him feeling better than when he came to see me.

Thankfully, and follow a number of different smart people who have some awesome exercises for throwers like my client. In this session I pulled from a number of different folks to get his shoulders and thoracic spine immobilized. Shout-out to @pedullaperformance @anthonyadamsperformance @ashleykowalewski and @freedombykan

I'll be sharing another session coming up that differs because it's the actual day of the tournament where I'm stoking the CNS a little more. All that to say, I love the different experience and demographics I work with because it continues to make me think differently based on the different goals and outcomes we're trying to achieve.

#athlete #mobility #fitness #exercise #youthathlete

12

1

Summer Strong ❗️❗️❗️
First summer in the books. So much development. Confidence. Composure. Trust.

Student athletes of all ages & sports ready to go ‼️

#D1Training
#Athletes
#StrengthAndPerformance

49

3