Victor Cruz, MS, CSCS-RSCC

Tampa Bay Rays | College Baseball ➡️ Professional Baseball | My public notebook on all things performance

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

We are live! Reach out through DM if you are interested in getting better. I will be doing in-person training throughout the month of January in New Jersey. Let’s get after it 🤘🏽

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

What does band resistance actually do for exercises and when do I use it?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

What does collaboration really mean in a high performance setting?

Would love to hear some thoughts on practical strategies professionals use.

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Does anybody ever feel better after sleeping 7-8 hours versus 10+? I keep hearing this and wonder if there is any evidence to support it.

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Are machines useful for sports performance? Where do they fit into a program?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

What are the pros vs. cons of deep squatting?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Do we have to be better about learning how to learn?

Are there more efficient ways to consume information?

What are some strategies you all use? Is it highlighting, setting up your environment, classical music?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

What is the best way to open up hip internal rotation?

I see a lot of internal rotation deficits in athletes. Anybody have a go to method?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Force-Velocity Profiling

Currently, I am going through the process of profiling myself. What are some pragmatic ways to profile yourself and/or athletes? Super intrigued by the thoughts out there.

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Is it worth it to test-retest youth athletes?

If so, what is a simple “performance” testing battery?

Grip Strength
Vertical Jump
Max Pushup
Bar Hang for time
DB Goblet Squat for Reps - load relative to body weight

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Last call if you are interested in joining David and I’s FREE webinar tomorrow. We have enjoyed diving into this material over the past few months and are excited to share with whoever might find value!

Shoot us a message and we’ll get you locked in. See you on the inside…

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

S&C Hot Take

Almost every “new” method or way of training has already been invented, it has just been recycled with a new name. Every coach that has been around a long time tells me this, is it true?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Joint-by-Joint Approach

Ankle = Mobility
Knee = Stability
Hip = Mobility
Lumbar Spine = Stability
Thoracic Spine = Mobility
Scapula = Stability
Shoulder = Mobility

Nice framework when creating and coaching group warmups.

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

ALL TIME PR IN BENCH PRESS

285 x 1

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

First YouTube video is up! Definitely a new and challenging experience, but hope y’all enjoy. Looking forward to hearing your feedback!

Not sure how to link yet on Twitter but the YouTube page is “suave_strength”. Also, there are links on my Instagram @Suave_Strength .

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

How important is it for college sector strength & conditioning coaches to have a relationship with their athletic director?

Does it depend on the level - D1, D2, D3?

Does it depend on the sport - Olympic sports, football, etc.?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Are machines useful for team sport athletes?

You see bodybuilders using them all the time, but rarely athletes that play baseball, football, soccer, etc. I think they are underutilized in the sports performance space. What do y’all think?

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

What is the point of a DB Goblet Squat?

To me, it is one of the most basic squat variations. The anterior load encourages more of a vertical (ideal) squat pattern. It enforces a healthy scapular position with upper back expansion, under load. A great place to start for most.

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

What is the point of elevating your heels?

From my perspective, it shifts your center of mass forward which in turn forces your body to reflexively shift back. Resulting in a more vertical torso as well as more space to work into Hip ER/IR windows.

[Victor Cruz, MS, CSCS-RSCC @Suave_Strength]

Join @David_Lianes_ and I for our FREE webinar. We hope to provide value to parents and youth athletes with our insights from professional sports.

Message us for more info.

See you on the inside… 🧠 + 🏋🏽