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Articles by Kelvin Jr.
Why Young Athletes Should Utilize the Lateral Plyometric Jump
All too often, athletes ignore lateral movement in their training. Why? Well, with literally thousands of exercises and drills at their disposal, athletes often ignore lateral movements for other, more popular options. After all, the Squat, Bench Press and Deadlift aren't lateral movements, neither are Sprints or Box Jumps. But when it's time to compete in practices and games, there's no avoiding lateral movement. That's why the athletes who do train in the lateral plane are at an advantage.
2 Challenging Volleyball Conditioning Drills
When working with volleyball players, I come across many great athletes. However, their conditioning is somewhat neglected. This allows me to challenge them with volleyball conditioning drills that develop anaerobic endurance, horizontal and vertical explosion, and linear and non-linear quickness. (Watch how Kerri Walsh improves her volleyball game.) Volleyball conditioning workouts are more complex than people think.
Try This Ridiculously Tough Bird Dog-Inspired Exercise to Build a Strong Core
The Ab Rollout and its many variations are arguably some of the best core-strengthening exercises because they teach the abs to prevent extension of the spine, which is their true function. And like any exercise, at a certain point the basic move becomes too easy. I've had great success with this type of exercise, and have made it a priority to develop new variations that challenge myself and my athletes. My latest variation might be one of the most challenging yet.
Change Your Mechanics for the Better With the Front Squat Single-Leg RDL
Having the right exercises in your program will increase your overall performance. That's a fact. When performing any explosive movement, power and speed are necessary, especially when performing a movement that requires you to push off one leg in a certain direction. Therefore, in conjunction with Squats, Deadlifts, Cleans and Snatches, it is imperative that your single-leg training simulates your respective sport.
Improve Conditioning With This Farmer's Walk Gasser Workout
Soon it will be summer, the season when many athletes try to gain an extra edge with their off-season workouts. The challenge is to find different and exciting ways to ramp up their normal, boring programming. Farmer's Walks are one of the best exercises for athletes. They are often used to develop core strength, hip stability, a strong back and grip strength.
Try Staggered Ab Wheel Rollouts For Hardcore Abs
Making a small change to your Ab Rollout form can completely change how this amazingly effective movement targets your core. Simply stagger your knees. Placing one knee in front of the other limits hip mobility and puts more stress on your core and upper-body muscles. I have also found that sticking the back toe into the ground provides resistance, which makes the movement a little more difficult.
Build Incredible Functional Strength With The Single-Leg Zercher RDL
The ability to perform movements off a single leg without struggle or strain is a wise goal for athletes. Single-leg training is more beneficial for improving balance than double-leg training and can also make athletic movements more explosive and efficient. There are many single-leg exercises that accommodate lower-body strength, improve stability, and reinforce proper knee and ankle alignment. One that many people focus on is the Single-Leg RDL.
Try Bottoms-Up Zercher Squats for Explosive Power
The Zercher Squat is probably one of the most misunderstood and underutilized exercises because it's brutally hard, it hurts, results aren't seen right away and no one else in the gym are doing them. Once you get past the pain, the Zercher Squat can transform your body tremendously.
2 Shoulder Workouts That'll Build Bigger Traps
Shrugs are a staple in most athletes' workouts. Why? Because you'd be hard-pressed to find someone who doesn't want bigger and more intimidating traps. Technically called the trapezius muscle, this large muscle travels along your mid and upper spine and attaches to your shoulder, covering a large portion of your mid and upper back. When you do Shrugs, you specifically target the upper traps, which are the portion that sits just above your collarbone and moves into your neck.
Does Sled Training Actually Develop Core Strength?
Performing heavy sled training (drags and pushes) seems like the new thing to show off strength. However, beyond just pushing and pulling massive amounts of weights, the sled can be used as a highly effective core strengthening tool.
Add Instability to Dead Bugs to Increase Core Strength
An athletic core keeps your trunk stable while your limbs perform explosive movements. A stronger core will allow you to exert greater strength and power with your legs and arms while wasting less energy and protecting yourself from injury. However, most core exercises isolate the abs or other core muscles and don't train the core to lock in your torso while your arms and legs are moving. The Dead Bug fixes this problem.
Improve Core Strength With the Chaos Band Plank
Planks are not exciting, especially if you can hold them for several minutes. You hold the position and stare at the clock waiting for the inevitable fatigue. In reality you aren't doing much to improve your core strength. That's why I have my strong athletes do the Chaos Band Plank. This advanced variation of a Plank will light up your core, improve stability and leave you mentally fatigued.
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