Movement Category: Upper Body Push
Athletic Benefits: The tall kneeling position ensures the athletes will not hyper extend the spine during the exercise, which is a common problem with a traditional overhead press. The bottoms up position really challenges the grip and muscles in the forearms, which is extremely important for combat and racquet athletes.
Glute Ham Raise
Movement Category: Bilateral Hip Dominant
Athletic Benefits: The glute ham raise has been a staple for high level sprinters for year because it helps build tremendous power in the posterior chain. The GHR is one of only a few exercises that works both hip extension and knee flexion simultaneously. This exercise should be a staple in high level athletic performance programs since this is how the body moves during sprints.
Movement Category: Upper Body Push and Core
Athletic Benefits: Crawling is an essential movement than many athletes stop training as they get older. Crawling variations are amazing for developing shoulder stability, core strength, and endurance. Shoulder stability is extremely important for all sports and crawling variations is a very efficient way to develop it.
Movement Category: Core
Athletic Benefits: Landmines are an amazing exercise for developing rotational power in athletes. These muscles are critical for all throwing and combat athletes. Rotation is a highly neglected movement in training is extremely important for a well rounded program.
Med Ball Slam
MB Slams will Increase upper body power necessary to snap down an opponents to set up take downs and spin behinds. Also great for defense football linemen to be able to control their opponents hands. This is a great drill for all combat and contact athletes.
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* Note don’t copy ANY program and try to use it as your own. You need a COACH to be able to manipulate a program based on YOUR needs and YOUR current situation. The best strength coaches have SYSTEMS that will allow you to TWEAK the workouts, programs, and exercises based on YOUR NEEDS.
If you want to learn about the systems we use at Gaglione Strength check out
Supreme Strength for Sports by clicking the link below.