Elite Basketball Strength Training | Coach Scott Thom | Transforming Lives Through Exercise

Advanced Plank Series to Increase Core Strength

Scott Thom — Tue, 13 Mar 2012 18:32:37 +0000

CHEST BUMP, CHEST BUMP!!!! It’s March Madness time and here is a great plank circuit you can do with your athletes to increase their core strength. Make sure to vary your core workouts; volume, weighted, stability,etc. throughout the week. Be smart about it, if you destroyed your core the day before with 600 reps of medicine ball work, then lighten it up the following day with less repetitive movements. Create a great day and GO BEARS!!!!!

3×30 second middle plank + 3×20 reaches
3×30 second side plank + 20 up downs
3×10 soldier planks

Enjoy!

Movement Prep: KB Single Leg DB RDL Press

Scott Thom — Tue, 14 Feb 2012 05:13:29 +0000

Chest Bump, Chest Bump!!! Thanks for hanging in there with me, seasons been crazy!!! Looking towards making a run on these last five games, thanks for viewing, and create a great day! Single Leg DB RDL Press is an exercise that will activate; vmo, hamstrings, glutes, lower back, as well as shoulders. One set of 10 reps on each side should do it! GO BEARS!

BRING ON THE SEASON!!!!!!!!!!!!!

Scott Thom — Fri, 07 Oct 2011 17:21:17 +0000

Chest Bump, Chest Bump ya’ll here is a quick clip put together by Marlon Stewart an assistant coach for Mens Basketball. We just finished up a 5 week strength phase that included 4 days a week crushing it in the weight room and 2-3 days of court/track conditioning. Guys got after it!!!!! Create a great day!! -Coach T

T’is the Season for Work Capacity!!!!!!

Scott Thom — Tue, 04 Oct 2011 05:26:49 +0000

Chest bump, Chest bump ya’ll!!! Hope all is well, things have been pretty crazy here getting ready for upcoming hoop season. Practice being two weeks away, I am wrapping up a five week strength phase which followed a two week work capacity phase. What is “work capacity” you may ask? I like to refer to it as building a foundation before you start building your house. Work capacity consists of high volume; 3×10-20 reps, limited rest periods; 1 to 1 work to rest ratios, teaching your body to recover faster; supersets, dropsets, complexes are all great tools to increase an individuals threshold. Don’t worry about how much weight you are using since it’s to build a foundation. Form on exercises done in a work capacity phase should be the focus, as well as making sure your throw-up “Snowwwwflake” makes it in the trash can! Feeling like your visiting Yack City is very common in a work capacity phase If you have any questions about work capacity or any other training questions, just hit me up! Create a great day! -Coach T

Two Crazy Shoulder Circuits that will BLAST THOSE DELTOIDS!!!!

Scott Thom — Thu, 05 May 2011 03:09:00 +0000

CHEST BUMP CHEST BUMP!!!! HOPE YA’LL HAVE BEEN DOING GREAT, it’s been awhile since I posted a vid and appreciate your patience. Here are two shoulder circuits you can choose from that will finish any “upper body” day lift with a bang on those deltoids. Create a great day and thanks for viewing!!!

-Coach T

3×10 on either shoulder circuit will do the J-O-B!

RDL, Hang Clean Pulls, Hang Clean Complex

Scott Thom — Mon, 07 Mar 2011 01:56:39 +0000

Yahhhhhhh Buddy thanks for viewing Chest bump, Chest bump, sorry it’s been so long since posting a vid, seasons been crazy looking forward to making a run at the Pac-10 tournament this week. GO BEARS! On to the complex, these three exercises are great to use as a complex to activate hamstrings, glutes, posterior chain. Use to warm-up your athletes as 3×4, keep the amount of weight low to help maximize correct movement. Constantly remind the athlete to keep bar close to body, weight on the heels, and to visualize hamstrings stretching during RDL portion of exercise. Thanks for viewing create a great day! -Coach T

Teaching the movement patterns of the Snatch with the “Snatch Complex”

Scott Thom — Wed, 15 Dec 2010 03:33:37 +0000

Continuing with “Complex’s” I thought I’d bring the “Snatch Complex” to the forefront, an amazing tool in teaching and strengthening the movement patterns used in the snatch and hang snatch. An explosive exercise and when done correctly can have carryover to all playing fields. Keep the volume at 3×6 reps this will ensure the athletes will stay with a weight that they can handle. Some verbal coaching points for your athletes, set the back, arms straight, elbows pointed out, weight on heels, vision straight ahead, hip drive, heels down, posterior chain locked out. Thanks for viewing, create a great day!! -Coach T

Teaching the Power Clean with the “clean pull, clean” complex

Scott Thom — Mon, 06 Dec 2010 06:41:32 +0000

Here is an easy progression for your athletes in teaching the concepts/movements of the power clean. Complex’s are great to throw into your athletes training program early on to help strengthen the areas needed when performing a clean. It also helps to insure that your athlete doesn’t load the bar with a ton of weight before they can actually get the movement down properly. Enjoy and create a great day!!! -Coach T

3×6 reps

ATTACK YOUR CORE with Advanced Plank Series!!!!!

Scott Thom — Sat, 09 Oct 2010 22:50:45 +0000

Hope everybody had a great week and you were able to push yourself out of any comfort zone you might have fallen into Which leads me to my next vid which deals with advanced plank exercises. Planks are great stability exercises for your core, this Plank Series is pretty intense and will get your core firing on all cylinders!!!!! Thanks for viewing, create a great day!!!! -Coach T

Hold each plank for 30 seconds, two rounds through should do the job

Core Circuit Using Glide Discs!!!!!!!

Scott Thom — Fri, 17 Sep 2010 03:01:15 +0000

Chest bump!!!! I know, I know I’m a dork but it’s all good!! Hope you all have been doing great my new job at CAL is keeping me pretty busy but, I promise to keep posting vids when I can. This vid is for all those looking for new core exercises. Glide discs are a great tool to mix up in your core routine, say goodbye to the same old crunches and try this core circuit out using glide discs or towels. Make sure to keep your core engaged and GET AFTER IT!

Mountain climbers 2×20
Knee ups 2×20
V-ups 2×20
Side to side knee ups 2×20
Floor wipers 2×10

Create a great day and thanks for viewing!!! Coach T