Heartland Bank’s Post

Rotational power training for sports 🏉 ⚽️ 🥊 performance Beneficial for those sports that require a great deal of rotational power such as throwing a punch 🥊 , ball 🏉 or your opponent to the ground 🥋. Medicine ball training has long been an accepted modality for resistance and power training. Performing medicine ball throws is an excellent form of resistance training in that it allows exercises to be performed at relatively high speeds but with greater force than those performed during normal sport competition. Exercises should be chosen to emphasize sport-specific demands such as: Velocity - Going from a standing position immediately into a sprint. Specific sport movements - Using speed and power in the free kick to score the goal 🥅 passed the keeper, or to throw the 🏉 far down the wing to score the try. Maintain body positioning - Having the strength to overcome your opponent who is trying to throw you to the ground. As an idea 💡 Ball: 3 to 6kg Sets: 5 each side Reps: 6 Tempo: 1. Fast but controlled rotation back as if you are stretching that elastic band. 2. Immediately into 💯% explosive 🧨 throw 🎱 into the wall. 3. Keep your core and legs braced catching the ball and reset. Rest: 5-10sec rest between reps/2-3min between sets. Weekly sessions: 2x split between 3days of recovery. 🦾💥🧨 #power #powertraining #explosive #explosivetraining #medball #medballworkout #medballslams #medballthrows #sportsperformance #sportsperformancetraining #workout #workoutmotivation #exercise #strengthcoach #strengthandconditioning #strengthandconditioningcoach #functionaltraining #wodoftheday #wod #fitnessmotivation #fitness #vivobarefoot #raze #asics #garmin #crossfit

5 Most Common Incidents That Could Happen In Personal Training💪⭐🔊👍📹😀 Learn More: https://apifi.link/k13 #fitgram #fitnation #fitnessaddicts #fitnessfreaks #fitnessgoal #fitnessjourney #fitnesslifestyle #fitnessphysique #fitnesstransformation #fitsporation #getstrong #gymgoals #gyminspiration #gymjunkie #gymlifestyle #gymmotivation #gymshark #gymtime #gymworkout #workoutmotivation

Upper body training session using my client TrueCoach by Xplor strength and flexibility app. Workouts are fully tailored to the individual taking into account a number of factors including current strength and flexibility levels, training experience and availability to train. Here’s an example of my own workout, 1 of 3 strength and flexibility sessions per week to tie in alongside my Brazilian Jiu Jitsu training. Movement Prep- to help with exercise execution: Thoracic Rotation (1 of a few drills) Activation- to ’switch’ on key, often dormant muscles: YTW holds (1 of 2 drills I typically programme Main Session: 🅰1️⃣ Chin Ups 🅰2️⃣ Bench Press B1️⃣ One Arm Row B2️⃣ Incline Dumbbell Chest press C1️⃣ Lat Prayers C2️⃣ Straight Arm Raise D1️⃣ Lying Zottman Curls D2️⃣ Skull Crusher A common theme across all exercises typically= a slow lower/descent/eccentric followed by a big stretch of the target muscle/ joint for maximum gainz. Do you have a structured routine or do you just wing it? Let me know in the comments section ⬇️. If you share my goal of wanting to feel, move and look better or want to receive my FREE weekly newsletter with more tips and tricks, see the link in my bio. Enjoy this? Repost to help your network♻️. #corporatehealth #corporatefitness #corporatecoaching #painmanagement #painrelief #painfree #lifestylecoach #movementismedicine #movementmatters #mentalhealth #flexibility #fatloss #muscle #mobility

AND GO DOWN A PEG EACH WEEK UNTIL YOU REACH FLOOR PUSHUPS! Try this out and let me know how it goes for you! Don’t forget to video your progress and look back at how far you’ve come! Tip: have your elbows pointing down around a 45 degree angle; from your shoulder to elbow pointing down like the arrows ↙️↘️ If you don’t have access to a gym check out my YouTube beginner series on getting your first push-ups. It’s a quick 5-min a day challenge! #progressivepushups #formiskey #pushupchallenge #floorpushups #videoprogress #fitnessjourney #elbowalignment #fitnessform #workoutgoals #beginnerworkout #pushupseries

Ben demonstrating some exercises for the session ahead before he pushes clients to their absolute limit in his high-energy conditioning class.  #trainlikeanathlete #DabbsFitness #ConditioningClass #PushYourLimits #FitnessJourney #StrengthAndEndurance #TrainLikeAPro #StayFit

Want a quick workout? Get in and get out in 30 minutes! Don't have access to two machines? 500m Row = 20 Cals on a machine, or an 800m Run. No access to rings or a rig? Substitute out 3 Burpee tuck jumps each time! Like what you see? Check it out for 2 weeks free - head to our website https://lnkd.in/gtYzDygk #competitivefemaletraining #crossfit30minutes

(Most of your lack of progress in strength training is due to poor technique this doesn't mean you need to lift lighter weights, but focusing on form is essential for growth! you need to prioritize: -Proper posture -Controlled movements -Breathing techniques -Using a full range of motion Mastering your technique will prevent injuries and unlock your true potential in the gym! :)

You asked for it: “Ross, I need more variety in my back training!” 6 exercises, consisting of:

3 pulling exercises 2 pull machines 1 pull w/ elbows in front 1 pull at mid 1 pull w/ elbows at my sides 1 pull body weight 1 pull cable 3 rowing exercises 2 row machine 1 row overhand 1 row neutral grip 1 row underhand 1 row chest-supported 1 row bent over 8-10 rep exercises 12-15 reps exercises 50-20 reps exercises 3 set exercises 2 set exercises When you look past the exercises and onto the movements You learn that training variety comes in all shapes as sizes. When you look at that buff guy in the gym, what do you see? The basics. 

Done week after week, year after year. 

When you find the movements that work for you, what reason would you have to change them? “If it ain’t broke, don’t fix it!”

When you choose the exercises that work for the goals you are trying to achieve, you won’t want to change them.

Don’t pick the flashy lifts, choose the proper movements. #exerciseselection #gymtips #trainingvariety #onlinecoach SEO| training protocol, bro spilt, push pull legs, full body, upper body, lower body

CNN Bottom Line: “Tonal is the smart gym that makes strength training accessible to everyone. Not only does it have a sleek design, a wide variety of classes and top-notch instructors like P90X star Tony Horton, but it provides enough digital weight to accommodate both beginners and experienced lifters alike.” ➡️ Read why Tonal is the clear winner: https://lnkd.in/gSPgW9D5  

The @rg_bar_uses leverage-based training to enhance your movement capacity and revolutionize your workouts. This tool dominates the realm of rotational strength training. It's a one-stop shop for anyone wanting to improve their cardio, athleticism, and just get the most out of their everyday training. Use code: rgbar30 to get 30% off for 24 HRS - While supplies last. This tool will have your body feeling untwisted and ready to move anywhere, since it was made to be used with resistance bands and/or a pulley machine. #functionalpatterns #rgbar #functionaltraining #leverage #rotation