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Why we are a 3 day team

Why we opt for 3 day split vs 4 day in the Fall off season: I utilize a High/Low System when designing Fall training plans with our baseball team.  That basically means we train 3 days with high intensity and the other 2 with lower intensity.  Charlie Francis, famous Canadian sprint coach is the one who popularized the High/Low system and …

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Lateral Band Push-Up Walks

We utilize this exercise extensively for our pitchers because of the higher demands on core stabilizers as well as scapular stabilizers. The pecs are often over dominant in athletes yet still require some stimulus due to their importance.  This movement allows our athletes to train the pushup pattern but is secretly just as much of a scapular exercise requiring high …

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Front Squat Warmup Series

We front squat a lot at TCU.  This is a quick 6 min specific warm up that we utilize for the front squat.  We don’t always have the time to do this in its entirety but will do at least one from this series prior to any squat loaded days. We start with the barbell ankle smash side to side for 1 minute each.  …

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Training Rotational Movement Patterns

I’ve been getting a lot of questions lately from high school coaches about our baseball training.  The number one thing is how to implement rotational work into their training.  Many small schools, and/or high schools don’t have access to cables, bands, or even med-balls to supplement their program with rotational training.  Even if they did have access to some of these tools, due …

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What You Don’t Know About the Pushup

This is an article I wrote for EliteFTS.com several years back on the pushup and it’s benefits.  The original article can still be found with no video links so this the updated version.  It’s no secret how much I use the pushup and it’s variations to train our baseball athletes.  It is not only a essential movement in our foundation …

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Shoulder Injuries – Rethinking Your Program

The shoulder is a complex area that gets injured as much as any body part in athletics. Throwing sports are not alone with shoulder problems, football presents is own set of problems as the shoulder is one of the most injured areas as well.  So with that in mind, I threw some thoughts together based on a presentation I gave two years ago …

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Complete Pitcher Training

Being that it’s CWS time and I’m sitting in a hotel room in Omaha I thought I would bring back an article from the past on the training of our pitchers.  This 3,000 word article was featured in Training and Conditioning magazine several years ago after our first CWS trip in 2010. Much of the information in the article and …

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Why FRONT SQUATS reign king

The back squat is not the king of all exercises for our baseball program and here’s why…. 1. Lumbar spine and Pelvis Mechanics The biggest reason we moved exclusively to the front squat over 5 years ago is to protect our kids’ low backs. The front squat goes a long way in keeping the pelvis in a more neutral state compared …