Miller Training CSCS

For affordable strength & conditioning plans and programs starting at only $5 per week, email [email protected] or direct message @billmills

[Miller Training CSCS @bmillertraining]

How much running should you do in-season? Read my take here.

https://t.co/l0jKZbt5zj

[Miller Training CSCS @bmillertraining]

I get asked frequently about training methods I use. So I wrote up a manual that you can download for free! https://t.co/vtmEsH18Wn

[Bill Miller, CSCS @billmills]

But there’s way more to it than that...creating that switch in mindsets stemmed from have a bar speed sensor and tracking med ball velo. Trainees compete and get jacked up about hitting PR’s. I wanted those PR’s to be steered towards higher speeds in training.

[Bill Miller, CSCS @billmills]

Thinking back on this past off-season, I had a lot of higher level trainee mindsets switch from “lift heavier objects” to “move this object faster”. This is a difficult switch to make, as we have so often been taught “if I can just squat 450 I know the velo fairy will bless me”

[Bill Miller, CSCS @billmills]

I just published Off-Season Results https://t.co/ugSkFKMmqx

[Miller Training CSCS @bmillertraining]

Eccentric Overloaded 1 Leg RDL worked really well, try it out if you’re looking to train the posterior chain in an eccentric fashion (other than Nordics of course)

[Miller Training CSCS @bmillertraining]

A medicine ball throw is only going to be truly effective if:
1. It is thrown at high intent
2. Head placement and posture allow for proper kinetic sequence

Don’t throw med balls soft. Don’t let your head leak forward too early. Don’t stand straight up and rotate!

[Miller Training CSCS @bmillertraining]

Got this rapid force absorption drill idea from @coachdeesmith
Outstanding idea! You don’t need a $500 belt to do this one either, all you need is band tension at the start of the jump!

[Miller Training CSCS @bmillertraining]

Training to accelerate the bar from a dead stop is a great way to train for rate offorce development. Try out these RFE aka Bulgarian Jumps from the Pins if you want to train this concept with unilateral power.

[Miller Training CSCS @bmillertraining]

The Walking Band Pull Apart is a great way to train the upper back through an eccentric movement. Walking away after pulling apart creates a greater load than can be handled concentrically, forcing the athlete to lower a more difficult load than a typically band exercise.

[Miller Training CSCS @bmillertraining]

I’ve been reading a lot about torso angular velocity recently and how important it is to throwing. Split Stance Rotational Slam is a variation of the med ball slam that may be beneficial for throwers looking to improve in this area.

[Miller Training CSCS @bmillertraining]

I see many athletes struggle initially with lateral running/sled drag exercises. The common problem is to want to open the hips and make it a sprint with the torso facing sideways. Here is a better lateral bounding exercise focusing on quickly gaining as much ground as possible.

[Miller Training CSCS @bmillertraining]

Fatigue is not Power’s friend. If you are performing your plyometrics under a state of fatigue you’re not going to realize full power potential, especially when using methods like this for training.
On the right I did 5 reps with 200 lbs, and that killed my jump height.

[Miller Training CSCS @bmillertraining]

Trying to get more out of your rotational power? Here’s a way to help!
Create more anti-rotational core stability and “turn on” your CNS/increase neural drive through the use of this isometric hold coupled with your medicine ball throws.

[Miller Training CSCS @bmillertraining]

Ways to see improvement in the weight room:
1. Increase maximal strength (1 Rep Max)
2. Lift a given weight for more repetitions
3.Improve technique/range of motion at a given weight
4. Improve bar speed at a given weight
5. Move a given weight with accommodating resistance

[Miller Training CSCS @bmillertraining]

Power is plane-specific! Need to develop Frontal Plane power for your sport? Check out these three exercises!

[Miller Training CSCS @bmillertraining]

Addressing both power and mechanical efficiency can be difficult to do with throwers. Throwing too much or too often can lead to elbow and shoulder problems. Instead of throwing all the time, I choose to use the medicine ball to work on these qualities.

[Miller Training CSCS @bmillertraining]

Be mindful of training economy- don’t burn the candle at all ends

https://t.co/TXepKi7AV6

[Miller Training CSCS @bmillertraining]

I measured bar speed with the Iron Path app and did DB Vert jump before speed deadlifting

[Miller Training CSCS @bmillertraining]

Improvements in power can come from:
-improved strength (overall force production)
-improved CNS function via firing rate of neural impulses
Improved CNS function via motor unit recruitment

Most important factors:
-get strong
-use appropriate resistance
-go as fast as possible