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Basketball Strength Training: “PULLS FROM THE RACK” EXPLOSIVE TWO FOOT EXERCISE!!!!

Scott Thom — Sun, 13 Sep 2009 04:34:19 +0000

“Pulls from the rack” is a bilateral (two foot) exercise that will improve your explosiveness off two feet. Great for all sports but, especially awesome for your basketball players!! It will also strengthen the movement patterns for Power Cleans, Hang Cleans, and the Snatch. All of which should be in your workout regiment if you are serious about improving your athletic explosiveness!!!! Set the bar on the rack (mid thigh), set your back (chest out, ass out), knuckles down, shoulder blades pinched together, then drive the bar up explosively, vision forward, finishing the exercise with a shrug. Let the weight fall to the rack, do not control the weight, straps will be needed when going heavy. Create a great day!!!!! -Coach T

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“CAL COMPLEX” Strengthen The Movement Patterns, Used In Olympic Lifts That Improve Strength In Basketball!!

Scott Thom — Tue, 11 Aug 2009 18:12:04 +0000

CHEST BUMP, CHEST BUMP!!!! I have been fortunate to be interning for Coach Blasquez the head strength coach at Cal Berkeley this summer and have been learning a ton! This great opportunity has also, reinforced what I already teach and preach as the right way to go about strengthening my athletes and clients. This complex is four exercises one after the other; RDL, Bentover Row, Upright Row, and Front Squat. Doing these exercises will help strengthen the movement patterns used in lifts like the clean, jerk, and snatch. All of which are extremely important for any athlete looking to become more explosive and stronger on the playing field!!!! Create a great day and remember to get after it!!! -Coach T

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Push Press vs Jerk!!!

Scott Thom — Fri, 03 Jul 2009 05:20:49 +0000

The Push Press and the Jerk are both great exercises!!! The Push Press is an exercise that focuses on the shoulders but, also engages your core, legs and back. Knees slightly bent, elbows under bar, core engaged, scaps engaged, you then simply “Dip and Drive” pressing the weight overhead. It is important when doing the push press and the jerk that you “shoot your head through the window” ie you want your head coming forward when finishing the lift, to ensure that the bar is in proper alignment with your area of base which is the distance from one side of your foot to the other. When doing the Jerk you want to really explode with every rep, slightly dip, majority of the weight will be on your heels, the DIP and DRIVE! Weight transfer will occur especially if you are firing those hips forward in which you will leave the ground slightly and will land slightly wider than your starting stance. Adjust feet back to starting stance and repeat. The Jerk and Push Press are both great exercises however, the Jerk is more explosive! Create a great day!!!! -Coach T

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