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thiccbynick

@thiccbynick

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Ran by @nickbruh95
🔴Online training/programming
🔴In person training (group and 1 on 1)
🔴Functional fitness / Olympic lifting / Powerlifiting

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Keeping the kids sharp one session at a time.
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@lyte.elite.tv
@nickbruh95
@thiccbynick by @thiccbynick

Training so we could take Daejon Love’s roster spot.
@49ers by @thiccbynick

Capris first weightlifting meet down! She’s been working hard the past 8 month and it showed. Went 5/6 hitting 2 PRs! Snatch 59kg (130lbs) clean and jerk 75kg (165lbs)! She missed her 2nd snatch, followed herself and hit it immediately after! Super proud of her, just the beginning. Only 14 years old, Sky’s the limit!

@residentbarbellclub #strengthandconditioning #olympiclifting by @thiccbynick

Many people don’t realize how technical an approach jump can be. Working on the technique can add inches to your approach jump in under an hour, which many basketball and volleyball players can benefit from. Here is a little progression I used today and an example of what I use with some of my athletes to help them increase the vertical jump or to keep them from running into the net when they go up to hit!

Huge focus on staying upright on the penultimate step and block step ( last 2 steps in a 4 step approach).

As much as I love weightlifting and strength training, that is not the end all be all. That’s just one part of overall athleticism. Being coordinated, technical, powerful, mobile, reactive, high level of GPP, and strong should all be included within a good strength and conditioning program.

I practice what I preach year round. If you’re a volleyball player that plays in the front row trying to bounce that ball in front of the ten foot line/ stay off the net when hitting or a basketball player trying to get their first dunk, TAP IN and let’s get to work !

#strengthandconditioning #vollyball #basketball by @thiccbynick

Sprinting is essential for athletic development regardless of the sport. As much as I love the Olympic lifts and plyos, sprinting is unparalleled when it comes to power development. We always start with general/technical warms up and ramp up to more physically demanding drills with higher velocities.

The biggest mistake I see in speed training is turning it into conditioning. You want at the very least a 1:4 work to rest ratio. When we get closer to season we will focus on repeatability and shorten the rest. If you’re an athlete and you aren’t sprinting with max intent 2-3x a week, ease into over a few weeks and get to it.

If you don’t know what to do with your training, reach out and let’s get to work this summer! by @thiccbynick

I have been working with Braylin for about a year and a half now and it’s been pretty awesome watching him progress. He puts in a lot of work on and off the court. Here are some clips from his first in game dunks( off one AND two) this past weekend and some of his cleans/squat progressions.

Trained 3-4x a week in the off season and 1-2x a week in season.

learning to clean ——> P. cleans @ 155lbs easy for triples.

Front squatting the bar ——>200lb front squat

Backsquats under 100lbs——> 5’s @ 200lbs with some left in the tank

Gained 25lbs of solid weight

Increased vertical over 7 inches

He’s progressed in all the other lifts as well, just too much for one video. He’s only going to continue getting bigger, faster, stronger, and more athletic leading into his sophomore year. Proud of you, thank you for putting in the work and trusting the process. Just getting started! 🙌 by @thiccbynick

Since we get two workouts in a week our structure is …

Dynamic warm up/coordination work

Plyometrics

Sprints (usually change of direction/acceleration focus)

Strength work ( upper push/lower pull or upper pull/lower push)

Trunk work/ sport specific accessories.

We hit the compound lifts hard, but with an emphasis on movement quality. It’s awesome watching these guys get stronger and more explosive week after week! by @thiccbynick

Thursdays (BJJ and stretch)

Fridays
Athlete day (Plyos, springs, accessories)
General Skipping to warm up
Lots of A skip variations to work on Rhythm and technique. Usually 2 sets of each.
2 sets
20 yds straight leg bounds
20 yds bounds

4 sets
COD accelerations

4 sets
Half kneeling starts (15yds)

4 sets
40 yard sprints

3 sets
3 single arm snatches (130lbs)
Rest :30
2 single leg plyos (3 hurdles and 24in box)

3 sets
:30 unilateral hurdles hops
Rest 1:30

3 sets
15/15 reverse step ups
25 tib raises

3 sets
12/12 single leg hamstring curls
10/10 hip sit ups by @thiccbynick

Wednesday (UPPER)
I have a weak lockout so I have been focusing on my triceps and pressing.

Warm up
2 sets
10 scap pull ups
10 scap push ups
20 shoulder taps

2 sets
10 tempo push ups
12 Cuban press
15 Victorian raises

Power
3x3 rotational landmine split jerk
2 x10 drop and catch bench

Strength
3x5 close grip bench press @ 85%(300lb)
2 sets max reps @ 225 (17,14)

3 sets
5 strict press
10 weighted pull ups

5x12,10,8,6,5 weighted ring dips

5x10 skull crushers

4x10 meadows rows

Trunk
3 sets
:45 banded suitcase carry
10/10 side bends

2 sets
Max drop and catch with barbell by @thiccbynick

Monday (LOWER)

Mobility
2 sets
10/10 hip airplanes
10/10 hip CARs
10/10 toe elevated single leg calf raise

General warm up
High knees
A skips
A switches
Rythmic pogos
Single leg pogos

Specific warm up
2 sets
10/10 shrimp squat
12/12 lunge banded core rotation
10/10 bird dogs
6/6 hurdle plyos

4 sets
3 hang power cleans @ 270
Rest :30
5 depth jumps

3 sets
8/8 single leg squats @ 160lbs
Rest :30
6/6 single leg jumps

3 sets
10 heel elevated trap bar dead’s
10/10 unilateral RDL
8 standing ab wheel rollouts

2 sets
10/10 banded lateral lunges
12/12 toe elevated calf raise with weight
20 Tib raises by @thiccbynick

We front squat every week and for good reason. They help build quad strength, force good posture, increase trunk stability, and can help improve mobility.

There’s nothing better than being in a weight room full of athletes that have movement competency. We didn’t start like that, but all these guys move with intention and are hitting PRs left and right. Going to be crazy to see the improvements year over year 🙌🔥

#strengthandconditioning #basketball by @thiccbynick

On top of sitting back we worked on bracing his core as well. Matt has great mobility to work with, the main issues that we will address from here on out is strength and stability.

GREAT JOB MATT! We will keep building off of this . Also, appreciate all your help on the volleyball court haha.

#strengthcoach #strengthandconditioning #volleyball #basketball by @thiccbynick