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

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

Increase YOUR Core Strength with Bench Core Circuit!!!!! Yahhhh buddy :)

Scott Thom — Wed, 01 Sep 2010 03:14:07 +0000

Hope you are having a great week so far, it has been crazy down here at CAL, screening athletes, preparing workouts for upcoming seasons but, it’s alllllllll good!!!! This core workout is legit and will give your core a different type of workout than the normal borrrrrring crunches. Thanks for stopping by and feel free to search for other great exercise vids and workout tips, there are over 100 on my site!!!!!

3×20 lying kickouts
3×20 kick ups with twist
3×20 each side oblique twist
3×5 Dragon flies

Remember to keep your core tight as if someone is going to punch you in the stomach!!! Create a great day and GO BEARS!!!!

Total Body Workout, Get Ripped and Stronger in 5 weeks!!!!!!!!!

Scott Thom — Thu, 19 Aug 2010 16:57:37 +0000

CHEST BUMP!!!! I know it’s been awhile since I’ve posted anything. I recently was hired by the great institution of UC Berkeley as a strength coach!!!!!

This 3 day workout is a beast, I have had my personal training clients use it and they have made amazing strength and body changes in a 5 week span. It is set up as a Push, Pull, Leg day split, and setup with each week having a different emphasis. You go from A1 thru A3 without rest, at the end of A3 give yourself a 30 second break then back through it. At the end of the workout there is a “Metabolic Finisher“, followed by 8 minutes of cardio interval training. Add in two cardio/”get out of the house” days to each week and you’ll see even faster results!!!

WK 1:3×10 WK 2: 15,12,12 WK 3: 40sec 30sec 30sec WK 4: 3×10 (Eccentric) WK 5: 3×10

Pull:
A1 Band Pullups
A2 Kettlebell one arm row
A3 Val slide mountain climbers to knee tucks (20 reps each)
B1 Inverted row TRX or Barbell
B2 Mb Superslams
B3 Mb overhead split jump (20 reps)
C1 Db body rows to squat jumps
C2 Half jacks w Db’s
C3 Db curl press
MET Finisher: 1 set of 3x through 15 stair hops with one 30 sec. crab hold at the end.
Cardio interval training 30/30 for 8 minutes

Push:
A1 Flat bench
A2 Sb hover planks (10 L, 10 R)
A3 Bench dips
B1 Incline Db
B2 Rope face pulls
B3 Burpees to star jump
C1 Plyo pushups
C2 Kb swing to jump
C3 Abdominal rollout
MET Finisher: Farmers Complex: 1. Kb squat x10 2. Farmers walk x20 steps 3. Kb cleans x10
4. Lunges x20 steps 5. Kb swing x10 6. Kb press walk x20 steps
7. Kb shoulder press x10
Cardio interval training 30/30 for 8 minutes

Legs:
A1 Plate front squat
A2 One legged box squat
A3 Sb ham curls
B1 Barbell stepup
B2 Rev. barbell lunge w plate rotation
B3 Bosu hand mb knee to elbow crunch
C1 X-band walk
C2 Singe leg glute bridge
C3 Db squat jumps
C4 Kb side lunge
MET Finisher: “Godfather” count down from 10-1 doing jumping jacks to pushups ie 10 JJ to 10 Pushups then 9 JJ to 9 Pushups and so on until to zero.
Cardio Interval Training 30/30 for 8 minutes

Don’t know an exercise just type it into the search column and a vid should pop up, I have over 100 instructional exercise videos on this site!!!!! Thanks for viewing and let me know how your workouts progress.. Create a great day!!! Coach T