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Coach Rob

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Muscle activation has become somewhat of a contentious topic.

Muscle activation exercises like you see here isn’t to say that the muscle isn’t working at all, but instead trying to get it to fire more and harder.

Due to injuries, compensations, stress, lack of sleep, etc. certain muscles may not contract to their maximum potential. Selective exercises, end range isometrics, and mind muscle connection can be helpful in getting muscles to contract better.

#sportperformance #athletetraining #athletiqlab #muscleactivation #warmupexercise

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Everyone thinks football players lift all the time. Yes, they typically have a lot of muscle and lift more often than some other sports - but at the highest level it comes down to load management.

The amount of time and work football players will spend on the field needs to be taken into account. To add more and more stress onto their plate in the weightroom is not the answer.

Earlier in the offseason when they are doing less football specific work, they will lift more often. As season get closer, it’s time to pull back from the weights and focus more energy on the field.

#sportperformance #athletetraining #athletiqlab #speedtraining #sprinttraining

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There is always debate about how much strength training athletes need compared to field based movement training (speed, agility, plyos, decel, etc.).

@jeff_crutcher5 includes both. Both are important for overall athlete development. The amount of time focused on each will change depending on the athlete, time of year, and phase of the program.

#sportperformance #athletetraining #athletiqlab #speedtraining #strengthandconditioning

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Isometric exercises have become more and more popular in recent years.

Pretty much any exercise can be turned into an isometric. The magic is in knowing which exercises to do it with, and how long or how hard to hold the position.

In an overcoming isometric (like all of the ones in the video) the goal is to get strong and powerful in this position. You’ll want to push as hard as you can for 3-10 seconds.

@straydog_strength for the ISO cups. Easy and quick to use for isometrics.

#sportperformance #athletetraining #athletiqlab #isometric #speedtraining

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Barefoot, barefoot shoes, toe yoga, etc. are all the talk right now.

@coachgabemiller22 talks with @coach.a.rob on how he emphasizes the feet, balance, and awareness in training with college football players. This doesn’t need to be complex or require specialty shoes.

Understanding how the feet should interact with the ground during lifts will take this training a long way.

#sportsperformance #athletetraining #athletiqlab #strengthandconditioning #speedtraining

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How many pull ups should you be able to do before getting your first muscle up.

Although the movements have some similarities, the techniques are different.

Where you’re pulling the bar to. Kipping. The timing.

Because of these reasons, there doesn’t seem to be a set amount.

Getting stronger with pull should help the muscle up, but if that’s the goal you still need to practice it.

#sportperformance #athletetraining #athletiqlab #strengthandconditioning #muscleup

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Different times of the offseason call for different types of programs.

Different types of athletes call for different types of programs.

This comes down to the needs of the athlete. Do they need a little bit more muscle size? Are they a weight room warrior and need a little more skill and speed?

This is the art of coaching.

#sportperformance #athletetraining #athletiqlab #speedtraining #sprinttraining

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Whether it’s racing, using technology, or any game like activity - athletes need to compete.

Competition pushes athletes for more. More speed, more reps, more effort, etc.

Just going through the motions with no intent or competition is a waste of time. Athletes need to compete.

#athletetraining #athletiqlab #sportperformance #sprinttraining #speedtraining

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When it comes to structuring a workout, there is a lot of different methods coaches use.

@rogercaibe goes through his process of energy system develop, mobility, activation, isometrics, power or plyometrics, and then strength training.

This is the exact formula he uses with his World Cup soccer players all the way down to general population.

#sportperformance #athletetraining #athletiqlab #speedtraining

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Pull ups are hard. Weighted pull ups are harder. Being weak and not maximizing your potential is the hardest.

@coach.a.rob explains how to set up for your first weighted pull up.

Him and @stevehaggerty have a full series on how to progress your pull ups on YouTube.

#sportperformance #athletetraining #athletiqlab #pullup

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How to set up for a low bar back squat.

Take it from an accomplished powerlifter like @zreinig27 , setting up properly for the low bar back squat can help get you in a stronger position and improve your bar path.

#sportperformance #athletetraining #athletiqlab #strengthandconditioning #backsquat

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A pyramid can only be as tall as its base.

If you don’t build a strong foundation for a skyscraper, at some point it will tip and fall.

For younger athletes, moving well and building proper movement patterns is that foundation.

#sportperformance #athletetraining #athletiqlab #speedtraining #strengthandconditioning

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