Is your core training lacking?
Need some good ways to train core stability?
Save this list, use them in your training!
🔥 24 of my favorite “core,” variations
1. Anti-rot hollow body rock
2. Banded deadbug
3. Sledgehammer swing stops
4. Ab rollouts
5. Staggered med ball catch
6. Pallof maximal pull
7. Copenhagen plank
8. Partner Pallof pull
9. Plate halo
10. Chaos Pallof punch
11. Sled anti-rot pull
12. Half kneeling Pallof iso
13. Off-set sled push
14. Trap bar suitcase iso hold
15. Plank KB pull through
16. Split stance chaos suitcase
17. Standard chaos suitcase
18. Half kneeling Pallof pull
19. Heavy side plank
20. Med ball tug of war
21. Med ball lateral walks
22. Supine partner Pallof
23. Heavy plank
24. Plank pin ball
Check out how @Only_Strength is helping athletes just like you build big time speed
Not just athletes, coaches who need to train their entire teams as well!
Many athletes want to get faster
Whether they’re in the off-season, during the season or even youth
While our programs lean on sled sprinting
They also get athletes insanely faster because of exercises like THIS
Try FREE for 7 days & see for yourself: https://t.co/PD5qsdfX6u
How do you improve acceleration even without a sled?
These are 7 great ways
1. Max-effort sprints
2. Partner band resistance
3. Wall switches
4. Hill sprints
5. Positional isometrics
6. Reactive starts
7. Loaded broad jump variations
Want to get faster? Save & use these!
Speed training requires precision
Just sprinting isn’t enough
You need to know when to sprint, which sprints to do… how much weight to use (when needed)…
You need to know rest times, intensity, plyometrics & lifts to compliment
All of it
We provide DETAILED speed training
Want to improve as an athlete?
Want to help your team improve & get better?
Need the systems to do it all? (Speed, plyometrics & more)
Try OnlyStrength FREE for 7 days & see what all the hype is about: https://t.co/Ap0p2yviDn
🏋️♂️ How do you construct a quality strength program?
After you have established your goals, you get into ordering exercises
This is a pyramid depicting how we go about doing so
The base is centered around primary movements (main, every week lifts)
We build from there…
What makes this all tie in is consistent & careful progression of weights
You have to know which weights main movements need based on reps & your max lifts
You have to track them & progress when you can
OnlyStrength does the calculating, tracking & progress for you!
Our athletes get faster because they do sprints like this
Our full speed & sprint programming gets athletes of all sports FASTER
Coaches love using our system for their entire teams as well
Want to see results for yourself?
Try it FREE for 7 days: https://t.co/PD5qsdfX6u
🏁 Three must use sprints for acceleration development
If we could only program 3 sprints for athletes to get fast, this is what we’d use
Save these, use them to get faster!
1. Drop back sprints
2. RDL sprints
3. Lateral half kneeling
Benefits:
1. Drop back sprints (reactivity & first step elasticity)
2. RDL sprints (great for horizontal projection)
3. Lateral half kneeling (rotation & frontal plane)
YOU’RE AN ATHLETE TRAINING LIKE A BODYBUILDER…
…and it’s quietly destroying your progress
I see it constantly: kids doing chest days, arm days, endless high-rep isolation work like they’re prepping for Mr. Olympia
Save this entire thread
This is exactly where bodybuilding training fails team sport athletes and what you should be doing instead👇
🔐 Unlock your peak performance
So many athletes make simple mistakes like the one above
They think they’re training right & working hard, but leaving results on the table
That’s why we built @Only_Strength
Allowing athletes, parents & coaches a way to follow a direct system
One built to improve athletes
Try it FREE for 7 days & see what ideal training is all about: https://t.co/Q8qJCNeBMe
Results require a proven process
These 6 steps are what athletes need to get fast
✅ Athletes can use this to get faster
✅ Coaches can use this to take their teams to the next level
Tap the link, try it FREE for 7 days & see the difference yourself: https://t.co/PD5qsdfX6u
⚡️ How athletes develop elite speed
You can too!
Elite speed requires distinct focus on these 6 elements
All revolving around resisted sprint protocol, max-effort sprints, jumps/plyos & lifts!
The best program is one that blends these together into an ideal formula
If you don’t know how long to rest, say goodbye to gains
One key we built with our app is an automated, intra-set rest timer
Our founder, @Challenger_ST has spent a decade hounding athletes to REST
Now, we do it for you. We know it’s important, so we make it EASY