Strength

To up my workouts, should I start by increasing my weights or do faster or more reps?

Maximize Workouts: Exploring Holds, Stances, and Direction of Force

So the question is, to up my workouts, should I start by increasing my weights or do faster or more reps? Well, first let's work on control and adding holds at different places in the range. So halfway down you can hold three seconds, lower it down to that point, hold three seconds, go all the way down another three seconds, and then try to come up for three seconds. So crazy threes, crazy fives, hold 10 seconds, come up, make it reactive. So you have to stop on command. The last thing that I like to do is add weight. And then the other thing is your stance. So worry about if you're doing something standing up, change where you're standing, change your foot position. The last thing that you should change is the weight, change the direction of force that's coming at you. So hopefully that helps, and reps are one thing, but how fast are you doing the reps? How slow are you doing the reps? So try the holds, try the stances, try the direction of where the force, where the machine, where the cable is pulling you, your grip in and out, wider, narrower, and it's a completely different animal, completely different workout. So hopefully that helps, and look forward to hearing more.

To increase your workout, focus on control and adding holds at different points in the range of motion. Utilize different stances, directions of force, and grips to make the workout more challenging. Finally, add weight when you are comfortable with the movements to further increase difficulty.

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To enhance your workouts, whether to increase weights or focus on faster or more reps, there are a few strategies to consider. First, prioritize control and add holds at different points in the range of motion. For example, you can hold for three seconds halfway down, three seconds at the lowest point, and three seconds on the way up. You can also experiment with longer holds, such as ten seconds, and make the movement reactive by stopping on command.

Another aspect to explore is your stance or foot position. If you're performing exercises while standing, try changing where you stand and altering your foot position. This can provide a different challenge and engage different muscle groups.

Lastly, consider adding weight or changing the direction of force. Changing the weight load or the direction from which the force is applied can create a new stimulus for your muscles.

Remember, it's not just about the number of reps, but also the speed at which you perform them. Experiment with different holds, stances, and force directions to create a varied and effective workout routine.

What are your favorite exercises to build lateral core strength as it relates to change of direction ability?

Supercharge Your Change of Direction with These Lateral Core Exercises

So the question is, what are your favorite exercises to build lateral core strength as it relates to change of direction ability? So suitcase carries, upside down suitcase carries, kettlebell upside down carries, and the variations that you can do with those, well actually let's backtrack a little bit. Side planks and reactive side planks. So for example, you go into a regular linear plank and hold that. See how fast you can flop over to the right side and stick it and be nice and stiff like a board. Go back to the linear plank, the regular plank, and then quickly or have somebody say left and then rotate to your left side plank as fast as you can, so making it a little bit more reactive. So those loaded side planks, so if you're doing a side plank and you can dominate it for 30 to 45 seconds. I don't go above a minute. Can you do 20 seconds or 30 seconds with a 25 or 35 pound weight on your side? And see if you can do time under tension. I don't go up really above a minute and really I stick to like 30 seconds and then more of reactive type stuff. But the carries with the kettlebell and the suitcase variations are super, super great. Start light, start slow, and the longer stride you go, the harder it's going to be in that frontal plank. Hopefully those help and good luck carrying those suitcases.

Exercises to build lateral core strength include side planks and reactive side planks, as well as suitcase carries and kettlebell carries. Start with lighter weights and shorter strides, and do time under tension for 30 seconds or less.

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My favorite exercises for building lateral core strength and improving change of direction ability include suitcase carries, upside-down suitcase carries, and kettlebell upside-down carries. These exercises can be varied in different ways. Additionally, side planks and reactive side planks are effective. For example, transitioning quickly from a regular plank to a side plank or reacting to cues to switch sides. Loaded side planks can also be incorporated by adding weight while maintaining proper form for around 30 to 45 seconds. I don't recommend going above a minute for time under tension. The kettlebell and suitcase variations of carries are highly beneficial as well. It's important to start with light weights and gradual progression. The longer stride you take during these exercises, the more challenging it will be for your frontal plank stability. I hope these exercises help you in building lateral core strength, and best of luck with your training!

Do you think that strength training should be done barefoot? 

The Importance of Gradually Introducing Barefoot Strength Training

So, probably not going to like the answer, but it all depends. So if you're used to wearing lace-up shoes, boots, high tops, lifting shoes, and then you go completely to barefoot, you're probably going to be sore from your feet, from your shins, even your knees and whatnot. So gradually introducing barefoot into your training, I think, is super important. Just think about it. If you put yourself in a glove for a day or a month or a week or a year, and then you try to take the glove off, or the mitten, I'll say mitten's better, take the mitten off, your hands are not going to work very good. So it's the same thing with your feet. If you got them in shoes all day, and you take them off, and then you try to do an exercise, it's probably not going to work too well. So the biggest thing that I see, especially with my NBA players and people that wear high tops and tape their ankles up, is lack of toes working and ankle mobility. So super important. So I would gradually introduce it to things, even if it's just a quick warmup of just walking in the grass or doing your dynamic warmup or some glute stuff and hip stuff, and then put your shoes back on. But there's pros and cons to everything. I personally do probably about 90% of my workouts barefoot, but I've ramped up to that. And again, I'm not a power lifter or whatnot, so I don't need extreme support. That's a different animal. But hopefully that helps. And I look forward to giving you guys more.

It depends on your current habits. Gradually introducing Barefoot into your training is important as it allows your feet to adjust and can help with ankle mobility.

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The answer to whether strength training should be done barefoot is that it depends. If you're accustomed to wearing shoes like lace-up shoes, boots, high tops, or lifting shoes, transitioning to barefoot training suddenly can lead to soreness in the feet, shins, and even knees. It's important to gradually introduce barefoot training to allow your body to adapt.

Think of it like wearing a glove on your hand for an extended period and then trying to take it off. Your hands won't function optimally right away. The same principle applies to your feet. If you've been wearing shoes all day and suddenly switch to barefoot training, it may not feel comfortable or effective.

One common issue I've noticed, especially with NBA players and individuals who wear high tops or tape their ankles, is a lack of toe and ankle mobility. This makes gradually introducing barefoot training even more important.

You can start by incorporating short periods of barefoot activity, such as walking on grass or including barefoot warm-up exercises for the glutes and hips. Then, you can gradually increase the amount of barefoot training over time.

It's worth noting that there are pros and cons to both barefoot and shoe-based training. Personally, I do about 90% of my workouts barefoot, but I've gradually built up to that level. However, if you're a powerlifter or require extreme support, the approach may differ.

In summary, the decision to train barefoot or not depends on your individual circumstances and goals. Gradually introducing barefoot training and listening to your body's response can help you determine what works best for you.

How do I get a stronger flat bench press?

Unlocking Bench Press Power: Eccentrics, Holds, and Overloads

How do I get a stronger flat bench press? So many different ways to do this. One that you can do is work on eccentrics, so the slowing, the coming down. The other is to work on holds in different ranges. And then the other thing is to do the eccentric slow and then have somebody help you up. So you would kind of do like an overload. I would stick to one or two of those for a couple weeks. But the biggest thing that I would say is get off the bench, work on dumbbells, work on machines, and then come back to that barbell bench press. And again, stick to those for a couple weeks and then change it and progress it. So focus on the eccentric, focus on holds in certain ranges, and then have somebody help you on the concentric. So you go slow down the eccentric and then somebody helps you up. So say you can't lift 10 pounds, but you can slow it coming down, somebody helps you up, and then slow it coming down. And get off the barbell bench press, dumbbells, machines, and then go back to it.

To get a stronger flat bench press, focus on eccentric slowing down and holds in different ranges. Also, work with dumbbells and machines and have someone help you up on the concentric.

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To increase strength in the flat bench press, there are several approaches you can take. One method is to focus on eccentrics, meaning you slow down the lowering phase of the movement. Another technique is to incorporate holds in different ranges of motion. Additionally, you can try performing slow eccentric reps and have someone assist you on the concentric phase, creating an overload effect. It's recommended to choose one or two of these strategies and stick with them for a couple of weeks before progressing or changing the approach. However, one crucial aspect to consider is diversifying your training. Take breaks from barbell bench presses and incorporate exercises with dumbbells and machines. Then, after a few weeks, return to the barbell bench press. By alternating between different exercises and focusing on specific techniques, you can effectively improve your flat bench press strength.

Choosing the Right Exercise: Key Tips for Optimal Results

So this one overlaps the other question a little bit, but how do you choose an exercise? So, excuse me, there's all different data that's collected, but another just really snippet or little tip that you can take is where you want to put the most tension. So, let's just use like a deadlift as an example. You know, there's pros and cons to using a barbell, a dumbbell, a rubber band. Can the person stand up? Do they have good mechanics in their knee and their ankle? So there's things that the smarter you get, and I'm still learning and always growing, that, for example, my 100-year-old grandma, she still needs to work her hips, but she can't stand up and get down really well. So, an example, I can have her sit up really, really tall, and I can have her nurse or one of her helpers basically just push in on her knees, and she has to push out. And then I can have her focus on seeing if she can just squeeze her butt and maybe push herself up with her upper body. So we're just trying to get her stronger in different ranges. The other thing is I can put her on a higher seat and have her do the same thing, so then her hip position, her glutes and her hamstrings are at a different length and position. So there's lots of things you can do, and all those things are going through my mind when I'm dealing with an athlete, when I'm dealing with a client, is I'm choosing something that's optimal for them. And it's never perfect, but that's what we try to shoot for. So I know that was a lot, but hopefully you picked up a couple things from that.

Choosing an exercise requires taking into consideration the individual's needs, ability level and range of motion. You should look for an exercise that is optimal for the person depending on their goals and capabilities.

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When choosing an exercise, one important factor to consider is where you want to put the most tension. For example, if we take a deadlift as an example, there are different options like using a barbell, dumbbell, or rubber band. It's essential to assess the person's ability to stand up and their knee and ankle mechanics. As you become more knowledgeable, you understand how to adapt exercises for different needs. For instance, if someone cannot stand up easily but still needs to work their hips, modifications can be made. In the case of my 100-year-old grandma, I would have her sit up tall and push in on her knees while she pushes out. She can focus on squeezing her butt and using her upper body to push herself up. We aim to make individuals stronger in various ranges of motion. Another option is placing her on a higher seat to change the position of her hips, glutes, and hamstrings. These are just a few examples, and I consider all these factors when choosing exercises for athletes or clients. It's not about finding the perfect exercise but rather selecting something that is optimal for each individual's needs.

Can you explain how line drills can be modified to make them more challenging or reactive for athletes?

Making Line Drills More Challenging and Reactive for Athletes

So the question is, can you explain how line drills can be modified to make them more challenging or reactive for athletes? Well same thing like in any sort of agility or movement drill, you want to make sure you have different levels to it. So for example, level one with a line drill, very simple, might be, I call them one two, so might be right left right left right left and do that for five seconds. Level one, left right left right left right, five seconds. So that would be a level one. That same one for a level two would be moving to your right right left right left and then moving to your left left right left right. Focus on doing your feet as quick as you can. I'll definitely have to put up a video so you guys can see, but I think that's pretty clear the explanation, or at least I hope it is. So you want to be stationary, then you want to be moving, then you want to make it more reactive, and then you want to change up right left right left and directional and cues and all that stuff. So start easy and then just add slow progressions to it and that's an easy way to make it more challenging and fun and hopefully that helps.

Line drills can be modified to make them more challenging and reactive by adding levels of difficulty such as changing direction, adding cues, and increasing speed.

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To make line drills more challenging and reactive for athletes, you can modify them by incorporating different levels and progressions. 

Level one of a line drill could involve simple movements like stepping right, left, right, left for five seconds. Level two would introduce lateral movement by stepping to the right and then the left while maintaining quick footwork. Adding variations in direction and cues further enhances the drill's complexity and reactivity. 

It's important to start with easy progressions and gradually increase the difficulty. By incorporating stationary and moving elements, reactivity, and directional changes, you can make line drills more challenging, engaging, and beneficial for athletes.

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Bryan Meyer answers your Strength questions. See all the advice Bryan Meyer has and get answers to your own Strength questions.

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Bryan Meyer is a leading expert in athletic performance coaching and the founder of B Meyer Training in Orlando. His client list includes Olympic medalist and goes beyond just NBA all-stars. Meyer and his training methods have been featured in ESPN, Sports Illustrated and Men’s Health. Meyer was an instrumental in getting Dwight Howard back from a potential ending injury and this exercise was used in his rehab and strength program. His brand has spread to China and he has plans to continue to help educate Chinese athletes and coaches on better training.  His passion lies in education and not only helping build better athletes, but better people.