Strength

Should you do plyos before or after lifting?

Plyos: Maximize Power & Technique by Doing Them Before Lifting

Should you do plows before, or after lifting? Great question. I typically like to say before you want to do Plyometrics before because one, you want to ensure that your Technique is good on those movements, right? If you're trying to jump around the gym and do different problem metric, variations, you want to make sure that you have good technique and good biomechanics, right? You want to make sure that the mechanics of those joints are in good places to ultimately produce power in. The second one is you don't want to do these and if it's fatigue State because the goal of Palmetto Rick's is to be rapid and explosive, and if you're fatigued you won't be doing those very fast. Now if you want to, for example, this is an option. If you want to create or develop kind of plyometric or power endurance, then you can do that at the end because you're a little bit fatigued. But in general you want to do Plyometrics, you want to use that as a way to train for power. And you want to do that in a non fatigue state to ensure that you are being powerful and explosive and also at your Technique Is good.

Before lifting, you should do plyometrics to ensure good technique and avoid fatigue.

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Should you do plyometrics before or after lifting? It's a great question. I typically recommend doing plyometrics before lifting. Here's why:

Firstly, doing plyometrics before lifting allows you to focus on proper technique and biomechanics. It's important to ensure that your movements are executed correctly, especially when jumping and performing various plyometric exercises. This helps optimize power production and reduce the risk of injury.

Secondly, plyometrics are meant to be performed in a non-fatigued state. The goal is to be rapid and explosive. If you're already fatigued from lifting, you won't be able to perform plyometrics with the necessary speed and power.

However, there is an option to incorporate plyometric or power endurance training at the end of your workout if that's your specific goal. This can be done when you want to develop endurance alongside power. In this case, being slightly fatigued can be beneficial.

In general, though, it's recommended to prioritize plyometrics before lifting to train for power and explosiveness while ensuring proper technique.

How do you train explosive power in your legs?

Unleash Explosive Power: Training Tips for Stronger, Faster Legs

How do we train explosive power in legs? Wow, multiple things come to mind. But at the top level you gotta, you gotta kind of unpeeled that and think about what are the underpinning qualities of power, right? And that you know, a physics level you might say at least instantaneous power is force times velocity. And so with that in mind we want to improve the force of the lower body or the legs, so the strength and then velocity becomes speed. And so we're going to want to train some things at High. Cities as well. So, when I think about how I train for explosive power, for my legs, or for my athletes and our programming, we few questions can answer that one, right? The first one is, are they strong is there a relative strengths are and you can measure that at many levels But ultimately, I think that are they able to propel their body, ballistically to create and generate power, then you got to have enough Force to do that. So, you know, for example, you can take a back squat, say, well, can they back squat their body weight? With good technique. If the answer is yes to that, and they probably have sufficient lower body strength. You can improve that number 21 and a half even two times body weight. But let's start with 1 times body weight from a strength side from a velocity side. You just need to expose your athletes to High Velocity movements, right? Thing about how fast the knee has to extend in a jump for example. So I would blend my strength work with variations of high-velocity work like jumps, counter-movement jumps. Meaning, you jump in place. Repeat jumps, multiple jumps in place. You can do approach jumps where you running to. Jump, and then you obviously can take lighter loads and move those faster. So, a back squat with maybe 20 percent of your maximum and just try to squat down and up very fast and rapidly. So those two kind of sides of the coin ultimately, make up that explosive power. You want to be strong, which is force and you want to do things fast, and rapidly, which is velocity. All right. Give both of those a try. And after a few weeks, you'll find your legs are a bit more explosive.

Training explosive power in legs requires improving both strength and velocity. Strength can be improved by doing back squats, while velocity can be improved by doing high-velocity movements such as jump variations or lighter loads moved fast. Both aspects should be blended together in order to reach optimal explosive power.

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Training explosive power in the legs involves focusing on two key factors: strength and velocity. To improve strength, it's important to assess relative strength and ensure the ability to generate enough force to propel the body. For example, being able to back squat one's body weight with good technique is a good starting point. Gradually increasing the weight to 1.5 or even 2 times body weight can further enhance lower body strength.

On the velocity side, athletes should be exposed to high-velocity movements. This can be achieved through exercises like jumps, counter-movement jumps (jumping in place), repeat jumps (multiple jumps in place), and approach jumps (running and jumping). Additionally, incorporating lighter loads and focusing on moving them rapidly, such as performing fast squats with around 20% of maximum weight, can help improve velocity.

By combining strength training with high-velocity exercises, athletes can develop explosive power in their legs. It's important to focus on both force (strength) and speed (velocity) to achieve optimal results. Give these training methods a try consistently over a few weeks, and you should notice an improvement in leg explosiveness.

Unlocking Human Potential: Optimize Health, Wellness & Performance.

What a great question Lane. And thank you for challenging me with this because I've been sitting here reflecting about this answer. And if you would have asked me this just five years ago, I would have gave you a very stereotypical answer about helping people get bigger and faster and stronger and all of those things. But now as I sit here and reflect perhaps have matured in my career and think more about what my purpose and my passion are, I think my personal mission statement is more aligned with and this isn't perfect and I haven't wrote it down. But I think it's more aligned with helping people reach their potential, by optimizing, their health and wellness, and their performance. And those things certainly in line with what I try to deliver every day and plan to do, obviously through the app. But every day when I go out into the world with the people, I interact with my goal is to improve the quality of their life through the health and wellness and performance side because that is my expertise but at the end of the day, I'd like to say I'm a coach of humans and it is my goal to help them become the best. Versions of themselves. So that would be my personal mission statement.

My personal mission statement is to help people reach their potential by optimizing their health and wellness and performance. My goal is to improve the quality of their life through health, wellness, and performance coaching, so they can become the best versions of themselves.

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My personal mission statement has evolved over time as I've matured in my career and reflected on my purpose and passion. While in the past, I may have focused on helping people get bigger, faster, and stronger, my current mission statement is more aligned with helping individuals reach their full potential by optimizing their health, wellness, and performance. This mission drives me to deliver value every day, whether through my app or in personal interactions. Ultimately, I see myself as a coach of humans, aiming to improve the quality of their lives and help them become the best versions of themselves. While I haven't written it down perfectly, this captures the essence of my personal mission statement.

Maximize Explosive Strength: Build Strength and Move Fast!

Absolutely, you can improve your explosive strength, very much, a trainable quality and the way you do it is really top two ways to do it. One build strength, right? You want to be strong in general, so you can use those General strength movements like squats and hinges like an R DL. For example, you can squat many different ways of barbell back. Squat becomes one of those options, but you can load that many ways. Do different things like lunges for single leg stuff. So, you want to build the strength, which is that Force Reduction capability and you want to do things fast. You want to do different jumping things for example, box, jumps coming to mind counter-movement jumps in. Place gonna mind run in jump right approach jumps, come to mind. You can also lighten the load on some of your movements and do those things faster, right? Maybe a reverse lunge tool, wrap it kind of standing up that content. Should we call that concentric rapidly stand up. So do things fast and explosive Bill General strength. And when you combine those two qualities, then you're ultimately your explosive strength will improve. Oof.

To improve your explosive strength, you should focus on building general strength by doing exercises such as squats, hinges and lunges. You can also do jumping exercises such as box jumps, counter-movement jumps, run in jumps and reverse lunge jumps with lighter loads. Combining both general strength and speed will result in improved explosive strength.

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To improve your explosive strength, there are two key approaches you can take. First, focus on building overall strength. Incorporate exercises like squats, hinges (such as Romanian deadlifts), lunges, and other variations that challenge your muscles. Strengthening your muscles helps enhance your force reduction capability.

Secondly, incorporate fast and explosive movements into your training. This can include exercises like box jumps, counter-movement jumps, and approach jumps. You can also modify existing exercises by reducing the load and performing them at a faster pace. For example, you can perform rapid standing up movements with a lighter load during reverse lunges.

By combining these two approaches - building general strength and incorporating fast and explosive movements - you can improve your explosive strength over time. Remember to prioritize proper form and gradually increase the intensity as you progress.

What is one piece of workout equipment you would like to own?

The Ultimate Workout Essential: The Versatile Trap Bar

One piece of equipment that I would like to own while hundreds come to mind. And I have visions of a home gym that is similar to what The Rock uses. When he's on his movie sets, if I could boil it down or ultimately only pick one piece of equipment, I would probably say a trap bar. A trap bar is a very versatile strength piece of equipment. You could obviously loaded heavy, and do things like track bar deadlift, but you can also unloaded you could do. Trap bar jumps, you can do a variety of movements with it, like, already elves and different. If you have an open face trap bar, you can now do lunge patterns, you can put it on the ground, you can use it as a Push-Up Bars. So, if I had to boil it down to one piece of equipment, although I wish I had every piece of equipment. I think a trap bar becomes a very versatile option for you to have.

If I had to choose one piece of equipment for a home gym, it would be a trap bar. It is very versatile and can be used for a variety of exercises such as deadlifts, jumps, lunges, and push-ups.

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While there are countless workout equipment options that come to mind, if I had to choose just one, it would be a trap bar. A trap bar is an incredibly versatile piece of strength equipment. It can be loaded with heavy weights for trap bar deadlifts, or unloaded for trap bar jumps. Additionally, it allows for various movements like farmer's walks and lunges if you have an open-faced trap bar. It can even be used as Push-Up Bars. While I would love to have a full home gym like The Rock, if I had to pick just one piece of equipment, the trap bar would provide me with a range of exercise options and versatility.

Why does my shoulder hurt after bench pressing?

Say Goodbye to Shoulder Pain While Bench Pressing with These Tips!

Hey Nick, what a great question and I'm sorry about your shoulder pain when benching. I won't try to tell you why it's hurting. Is that is obviously it probably more complicated answering. I might want to get my hands on you, and try to figure out what's going on, but potential solutions to resolve the bench rest. The first one, if you're not a powerlifter, you probably can back off the bench, press for a little bit, you can do alternative exercise that might help you still build that chest muscles like dumbbell variations. For example, I would Push-ups or push-ups with a Reit so we can free that scapula, right? When we pin the scapula down into a bench during a bench press, they end up locking that scab and sometimes Fring that's cap and getting some of that upward rotation around that rib. Cage is helpful and then I would also look at the totality of my program, right? How much pressing are we doing to pulling? For example? So, face pool is a common exercise in my programs band pull apart. So, those types of things just to work the posterior side of that shoulder. And the last but not least consider adding some stability drills in there. So something as simple as a push-up holder push up hold Old with a single leg kind of shoulder tap. There's too many single arm shoulder tap where we're taking one arm off. The trunks going to try to rotate and we could add stability there. Some of those things seem to help a little bit. So although I'm not sure why your shoulder is hurting after. Hopefully some of the things I've presented here, will help reduce that pain and then allow you to slowly, get back into bench pressing without that shoulder pain. All right, good luck. Nick.

To help reduce shoulder pain when bench pressing, try backing off the bench press for a bit, doing alternative exercises like push-ups or dumbbell exercises, adjusting the ratio of pressing to pulling exercises, and adding stability drills.

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Hey Nick, sorry to hear about your shoulder pain after bench pressing. While I can't pinpoint the exact reason for your pain without further assessment, I can suggest some potential solutions to address it.

If you're not a powerlifter, consider taking a break from bench pressing for a while. Instead, try alternative exercises that can still help you build chest muscles, such as dumbbell variations or push-ups with a focus on freeing the scapula and promoting upward rotation around the rib cage.

Additionally, take a look at your overall training program. Assess the balance between pressing and pulling exercises. Incorporating exercises like face pulls and band pull-aparts can help work the posterior side of the shoulder and promote better shoulder health.

Lastly, consider adding stability drills to your routine. Exercises like push-up holds or single-arm shoulder taps can enhance shoulder stability and reduce pain.

While I can't guarantee these suggestions will completely resolve your shoulder pain, they may help alleviate it and gradually allow you to resume bench pressing without discomfort. Good luck, Nick!

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Dr. Ramsey Nijem has been coaching for over 10 years and was recruited into the NBA by the Sacramento Kings in 2014. At 25, he became the youngest Head S&C Coach in NBA history. He completed his doctorate at 27 and joined the University of Kansas Men's Basketball programme as the Director of Sport Performance. The team won the National Championship with his help. He attributes his success to hard work and timing, confident in his ability to help other coaches reach their potential.

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