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Jake Gaskill

@jakegaskill_

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anhs 2028

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its that time of year again 💐

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#WhyWednesday.

Why Front Squats vs Zercher Squat?

Both front squat and zercher squats are anterior (front) loaded exercises, but different due to the bar placement, mobility requirements, and muscles being used.

Front Squats:

✅️ More of an “athletic” option. Positioning the bar on the shoulders/collarbones.

✅️ Mobility demands of the wrist, shoulders, and mid-back to allow for proper form of working the quadriceps muscles.

✅️ Benefits olympic weightlifting, quad size, and overall athletic power.

Zercher Squat:

✅️ The bar sits lower in the crook of the elbows, pulling you more forward and forces your upper back and trunk to brace for proper form.

✅️ Primary focuses on the upper back, demands hip and ankle mobility for proper form and depth.

✅️ Benefits grappling/combat sports, working through wrist/shoulder injuries, and allows for overall strength and power.

#NeverDuplicated #Commit #Overcome

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#WhyWednesday.

Why Resisted Sprint Training?

Resisted Sprint Training (RST) is an explosive conditioning method where athletes sprint against a resistive force-such as weighted sled, resistance band, or pulling chains.

Key Benefits of RST:

✅Enhanced Acceleration: RST is considered one of the best tools for improving the initial 5-20 meter acceleration phase.

✅Improved Horizontal Power: Resisted sprints train the body to exert maximum explosive power in a horizontal direction, which is more specific to sprinting and on-field maneuvers.

✅Increased Ground Contact Force: By adding load, athletes must push harder into the ground with every step, this strengthens the leg drive and reinforces a proper forward lean.

✅Agility and Change of Direction (COD): Recent research indicated RST can significantly enhance agility and change of direction performance, particularly in sports such as soccer, football, or basketball.

#ETSFam #UnCommon #OftenImitated

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#WhyWednesday.

Why Core Work?

Proper core work for athletes is more than just working the “abs”. Proper athletic core training focuses on building a well-rounded abdominal trunk that supports heavy lifting while also enhancing rotational power.

The importance of proper core training is to focus on the 360-degree stability. Targeting the entire torso, including the back, pelvis, hips, and diaphragm. A strong core enhances functional movement, protects the spine, improves balance, and prevents injury.

Key Core Principles & Exercises:

⭐️Rotational & Anti-Rotational: Half-kneeling med ball throws and med ball overhead slams are exercises that have great benefits to transfer power from the legs to the arms for any overhead sport.

⭐️Anti-Extension/Flexion: Movements to protect the spine and build a rigid torso during lifts, such as planks or banded pallof press.

⭐️Stability & Strength: Hanging Knee Raises or Ab Wheels allow challenging stability under load. Supporting the spine for heavy lifts or contact sports.

⭐️Functional Benefits: A strong core improves posture, reduces low back pain, and supports the spine to reduce risk of injury.

#ETSFam #UnCommon #OftenImitated

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#WhyWednesday.

Why Thoracic Mobility?

No matter the sport, baseball, tennis, golf or soccer. The spine does a fair amount of lateral, front to back, and rotational movements. This can put a lot of pressure and torsion on the spine.

The importance of thoracic mobility is to have the ability of the upper/mid back to rotate and extend properly. This Improves your overall performance, enhancing breathing, and reduce injury. This allows for better posture and force transfer in rotational and overhead movements.

Key Benefits of Thoracic Mobility:

⭐️Better Posture: Promotes an upright posture, which is essential for proper movement mechanics.

⭐️Enhanced Power and Performance: Allows greater, more fluid rotations leading to better speed and precision.

⭐️Reduced Injury Risk: Improves Spinal mechanics, reduces strain on the low back, neck and shoulders.

Thoracic Movement Examples:

✅Open Book on Wall: 2-3 Sets of 6-8 Reps Each Side.

✅PVC Prayer Stretch: 2-3 Sets of 8-10 Reps.

✅Thread the Needle: 2-3 Sets of 6-8 Reps Each Side.

#ETSFam #UnCommon #OftenImitated #NeverDuplicated

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#WhyWednesday.

Training the neck can often be ignored, being treated like a fragile part of the body.

Just like any other part of your body you train, you need to be training the neck to help reduce injuries and improve athletic performance. A strong neck acts as a shock absorber, limiting head movement during impact. The stronger the neck is, the more it can withstand whiplash. In any contact sport, athletes should train their neck muscles to help with the reduction of injuries and concussions.

Benefits of Neck Training:

✅Concussion Reduction: Stronger neck muscles help brace against impact, reducing how sharply the head moves, thus lowers the force transmitted to the brain.

✅Performance Enhancement: A strong neck is essential for stability, balance. And coordination, leading to better overall athletic performance.

✅Posture and Support: Strengthening the neck musculature reduces tension and stiffness in the neck, shoulders, and aiding in better posture.

Neck Exercise Examples:

⭐️Front or Back ISO Holds: 2-3x15-30 Seconds

⭐️Neck Flexion and Extension: 2-3x12-15

#ETSFam #UnCommon #OftenImitated #NeverDuplicated

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Districts recap! Congrats to everyone who competed and all of our finalists! 🎉🔷

In total we had:
🥇2 first places
🥈2 second places
🥉3 third places
🏅24 medalists

Congratulations to everyone!

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The Last Dance #playoffs

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#WhyWednesday.

The groin plays a crucial role for athletic development, performance, and nearly every athletic movement. Every sport has some sort of sprinting, cutting, changing direction, and withstanding force through contact or repetition. This is why here at ETS, we don’t ignore it. We strengthen it.

Working on progressively overloading the groin and the surrounding joints of the hip and pelvis to build true durability for whatever sport or movement you’re applying!

Our approach:
⭐️Training though full range of motion, in every plane of motion.

⭐️Strengthening the tissue to improve tolerance.

⭐️Train at a variety of speeds and loads.

⭐️Using isolated exercises to manage pain and mitigate injury.

⭐️Unilateral loading for stability.

#ETSFam #UnCommon #OftenImitated #NeverDuplicated #Commit #Overcome #Conquer #SportsTraining #Strength #Speed #Power #Deceleration #Agility #Movement #EnergySystem #InjuryPrevention #Nutrition #Wellness #Grind #Excellence #Motivation

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hoco ‘25 with the best💖

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Hoco ‘25

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Going home
Hoco 25’ 🎉

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