core | ScottThom.com https://scottthom.com Elite Basketball Strength Training & Player Development Wed, 06 Jun 2012 16:36:36 +0000 en-US hourly 1 Advanced Plank Series to Increase Core Strength https://scottthom.com/2012/03/13/advanced-plank-series-to-increase-core-strength/ https://scottthom.com/2012/03/13/advanced-plank-series-to-increase-core-strength/#comments Tue, 13 Mar 2012 18:32:37 +0000 http://scottthom.com/?p=491 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 …

The post Advanced Plank Series to Increase Core Strength first appeared on ScottThom.com.]]> 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!

 

The post Advanced Plank Series to Increase Core Strength first appeared on ScottThom.com.]]> https://scottthom.com/2012/03/13/advanced-plank-series-to-increase-core-strength/feed/ 4 Total Body Workout, Get Ripped and Stronger in 5 weeks!!!!!!!!! https://scottthom.com/2010/08/19/total-body-workout-get-ripped-and-stronger-in-5-weeks/ https://scottthom.com/2010/08/19/total-body-workout-get-ripped-and-stronger-in-5-weeks/#comments Thu, 19 Aug 2010 16:57:37 +0000 http://scottthom.com/?p=457 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 …

The post Total Body Workout, Get Ripped and Stronger in 5 weeks!!!!!!!!! first appeared on ScottThom.com.]]> 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

The post Total Body Workout, Get Ripped and Stronger in 5 weeks!!!!!!!!! first appeared on ScottThom.com.]]> https://scottthom.com/2010/08/19/total-body-workout-get-ripped-and-stronger-in-5-weeks/feed/ 7 KNEELING SQUAT: Strength Training; Core, Low Back, and Glutes https://scottthom.com/2009/10/29/kneeling-squat-strength-training-core-low-back-and-glutes/ https://scottthom.com/2009/10/29/kneeling-squat-strength-training-core-low-back-and-glutes/#respond Fri, 30 Oct 2009 03:36:27 +0000 http://scottthom.com/?p=347 CHEST BUMP, CHEST BUMP!!!! THANKS FOR VISITING… The kneeling squat is an exercise that when done correctly can strengthen the core, lower back, and activate those glutes! Really focus on placing your butt on your heels and when rising back up do so in a controlled manner (imagining that someone is going to punch you …

The post KNEELING SQUAT: Strength Training; Core, Low Back, and Glutes first appeared on ScottThom.com.]]> CHEST BUMP, CHEST BUMP!!!! THANKS FOR VISITING… The kneeling squat is an exercise that when done correctly can strengthen the core, lower back, and activate those glutes! Really focus on placing your butt on your heels and when rising back up do so in a controlled manner (imagining that someone is going to punch you in the stomach), really fire those glutes throughout the lift!!! Create a great day- Coach T

Kneeling Squat:
2×8 reps

The post KNEELING SQUAT: Strength Training; Core, Low Back, and Glutes first appeared on ScottThom.com.]]> https://scottthom.com/2009/10/29/kneeling-squat-strength-training-core-low-back-and-glutes/feed/ 0 Simply Core https://scottthom.com/2009/04/09/simply-core/ https://scottthom.com/2009/04/09/simply-core/#respond Fri, 10 Apr 2009 04:54:49 +0000 http://scottthom.com/?p=68 Beach season being right around the corner, it’s time to crank out that core work. Here are some of my favorite core exercises that won’t destroy your spine like 1,000 crunches will! It’s time to get uncomfortable!!!!

The post Simply Core first appeared on ScottThom.com.]]> Beach season being right around the corner, it’s time to crank out that core work. Here are some of my favorite core exercises that won’t destroy your spine like 1,000 crunches will! It’s time to get uncomfortable!!!!

The post Simply Core first appeared on ScottThom.com.]]> https://scottthom.com/2009/04/09/simply-core/feed/ 0 Pull-up Bar Blast https://scottthom.com/2009/03/25/pull-up-bar-blast/ https://scottthom.com/2009/03/25/pull-up-bar-blast/#respond Thu, 26 Mar 2009 05:10:04 +0000 http://scottthom.com/?p=21 GET AFTER IT! 10 wide Dips, 5 pull-ups, 5 plyo pull-ups, 5 clap pull-ups, 5 gorilla pull-ups. 5 leg raises, 5 jacknifes, 5 twists, 5 alternate knee up twists. Thanks for checking out my website, have a great day!

The post Pull-up Bar Blast first appeared on ScottThom.com.]]>
GET AFTER IT! 10 wide Dips, 5 pull-ups, 5 plyo pull-ups, 5 clap pull-ups, 5 gorilla pull-ups. 5 leg raises, 5 jacknifes, 5 twists, 5 alternate knee up twists. Thanks for checking out my website, have a great day!

The post Pull-up Bar Blast first appeared on ScottThom.com.]]> https://scottthom.com/2009/03/25/pull-up-bar-blast/feed/ 0