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Several months ago Pam decided upon a goal of a 265lb Deadlift by the end of December. Here she is hitting 245 for a set of two in the second week. - Lifting heavy is a skill and one of my favorite methods for developing strength are Stage Descending Sets. The set/rep scheme for this phase is 6,6,4,4,2,2. - The second video is the assistance exercise for this phase. The thing to remember is the assistance lifts should be chosen to support the primary lift. (at Athletic Strength Institute) https://www.instagram.com/p/BrJEEjdhAI0/?utm_source=ig_tumblr_share&igshid=1jdhtfrjor8ej

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Several months ago Pam decided upon a goal of a 265lb Deadlift by the end of December. Here she is hitting 245 for a set of two in the second week. - Lifting heavy is a skill and one of my favorite methods for developing strength are Stage Descending Sets. The set/rep scheme for this phase is 6,6,4,4,2,2. - The second video is the assistance exercise for this phase. The thing to remember is the assistance lifts should be chosen to support the primary lift. (at Lawrence, Kansas) https://www.instagram.com/p/Bq--zN2F3ed/?utm_source=ig_tumblr_share&igshid=19i84treodrdy

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Saturday Strongman conditioning for the college baseball players. Baseball is not an endurance sport; it is a strength and power sport. - Modified strongman training is one of the most effective conditioning tools because it imposes similar demands on the body as traditional strength training (i.e.muscles working at a high intensity for short durations). Together, they enhance each other creating a synergistic effect. - A1 Log Clean & Press: 5x 6-8, rest 15s - A2 Farmer’s Walk 5x 30m, rest 15s - A3 Sled Push: 5x 15m, rest 15s - A4 Sled Row: 5x 15m (*AFRAP), rest 2-3min - (*As few reps as possible to stress as powerful of a pull as possible.) https://www.instagram.com/p/Bq3gcD0l6Pv/?utm_source=ig_tumblr_share&igshid=qd42ohax0loe

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Nothing makes me happier than getting texts like this from athletes!! #theresultsareinthedetails (at Athletic Strength Institute) https://www.instagram.com/p/Bqz90XXh4oV/?utm_source=ig_tumblr_share&igshid=w1uci1dfhwao

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Big things coming for these fellas....👀 #juniorSZN (at Athletic Strength Institute) https://www.instagram.com/p/Bqz68pulX9X/?utm_source=ig_tumblr_share&igshid=1r60j0my4r0u1

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Arm Training Tip: To optimally develop the elbow flexors (the brachialis, biceps brachii, and the brachioradialis) you have to vary hand position and the position of the elbows in relation to the torso. When the elbows are in front of the torso, with a supinated or semi-supinated grip, the short head of the biceps brachii is heavily recruited. When the elbows are in front of the torso with a pronated, semi-pronated, or neutral grip the brachioradialis (to a degree) is preferentially recruited. When the elbows are in line with the torso the brachialis is targeted and when the elbows are behind the torso the long head of the biceps is emphasized. Varying hand positions – supinated, semi-supinated, supinating, pronated, semi-pronated, offset, neutral, etc. – on a number of elbow flexion exercises is a great way to further develop the elbow flexors. Using thick barbells, dumbbells, and other implements is much better for continued strength development when used in conjunction with standard diameter equipment. While thick handled dumbbells and barbells are not exactly commonplace in most commerical gyms this problem can easily be solved by investing in a set, or multiple sets, of Fat Gripz. (at Athletic Strength Institute)

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When it comes to developing the arms the biceps and triceps seem to get all of the attention. Easily the most neglected aspect of training the arms is forearm and grip development. Training the forearms and grip is important for maximizing upper arm development. ––– Most would agree that training your biceps, but not your triceps is a misguided approach to training because the biceps would only get as strong as what the triceps would allow, a concept known as reciprocal inhibition. —- Training the forearms and grip should be included in any kind of arm training specialization program for the following reasons: ––– 1)Training the forearms will improve “tracking” of the elbow, which will yield better biceps development. ––– 2)Increasing grip strength will lead to improved overall strength because more neural drive can then be “re-routed” to the primary movers of a given lift because the muscles responsible for gripping are now working at a lower percentage of their maximum. ––– 3)Improper strength ratios between the muscles of the upper arm and the forearm can lead to uneven tension accumulating in the soft-tissue frequently leading to elbow pain. Once the muscles that pronate and supinate the wrist are strengthened this elbow pain is alleviated. ––– 4)Train the grip every forearm workout. Training the grip is somewhat different than training the forearms, primarily due to the muscles involved. There are 3 types of grip: support, such as with a Farmer’s Walk; crushing, such as when squeezing something that resists the hand from closing, i.e. a spring-loaded gripper; and pinching, which is characterized by opposition of the thumb and joints of the fingers. —- 5)Using thick-handled barbells, dumbbells, and other implements will stimulate new growth. The structure of the hand is that of a grasping tool and it’s capable of exerting force against objects of varying diameters. Just as varying the angle of the bench in pressing exercises to develop the pectorals, using training implements of varying diameters overloads different points in the strength curve of the muscles involved with gripping. (at Athletic Strength Institute)

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Good luck to “our” swimmers (@clairecampbell12, @ainsley_krug , @paytonkrug, @maddie__dean, @emily.guo, and @mojo.nes) as they head to State this weekend! ————————————————— Ainsley and Claire pulling some partial range of motion deadlifts. Overloading the strongest point of a lift this close to a major competition “peaks” the nervous system. This is an often misunderstood principle. ————————————————— The goal is not to “max out”, but to potentiate their nervous systems in order to recruit as much muscle as possible to maximize their performance in the water. ————————————————— If the nervous system is primed to pull a heavy load, then that load is removed, all of the muscles that were recruited to pull the heavy load will remain activated, which in this case, will enable them to pull themselves through the water much more efficiently, i.e. faster. ————————————————— If we had it our way, we’d have every athlete we work with in the weight room as close to their competitions as possible for the aforementioned reasons. #strengthisthemotherofallqualities (at Athletic Strength Institute)

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Congratulations to Free State senior Claire Campbell @clairecampbell12 (top) who had season best times in the 200- and 500-freestyle (5:01.08), and broke her own league record in the 200-yard freestyle with a first place time of 1:51:37! Congratulations also to Lawrence High junior Morgan Jones @mojo.nes (bottom) who placed third in the 200-freestyle. (Photo credit to Chris Duderstadt) (at Carl Knox Natatorium)

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Congratulations to Free State senior Claire Campbell @clairecampbell12 (top) who had season best times in the 200- and 500-freestyle (5:01.08), and broke her own league record in the 200-yard freestyle with a first place time of 1:51:37! Congratulations also to Lawrence High junior Morgan Jones @mojo.nes (bottom) who placed third in the 200-freestyle. (Photo credit to Chris Duderstadt) (at Carl Knox Natatorium)

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Saying goodbye to ASI athlete Tyler Mitchell as he heads to Mexico for a 2-year mission trip. Tyler is one of the hardest working high school athletes we’ve ever had the pleasure of working with. He’s a talented young man, who’s dedicated to achieving his goals, and has a bright future ahead of him. Safe travels, Tyler! (at Athletic Strength Institute)

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at Athletic Strength Institute

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Ashton performing a favorite rowing variation: Low Pulley Single-Arm Row. ———————————- When one of the training objectives of a structural balance program is to improve strength in the mid-back and scapular stabilizers, this one our “go-to” exercises. The continuous tension offered by the cable makes this a great choice for where he is in his competitive season. Improving strength in the mid-back and scapular stabilizers lays the ground work for when the training focus shifts to improving/maintaining relative strength. ————————————— An added benefit, in Ashton’s case, is the stretch he’s getting in the hip flexors of the leg that’s back. (at Lawrence, Kansas)

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Ashton is a professional cyclist on the Men’s US Olympic team. He is now out of season having just competed in the World Championships in Minsk where he placed 5th in the Individual Pursuit and rode the 3rd fastest time ever ridden by an American. —————————————— His training right now is to offset the imbalances caused by an intensive training/competition schedule for the last 6-months, what we call structural balance training. ————————————— Stay tuned as we document Ashton’s training as he prepares for the 2020 Olympics. #tokyoolympics2020 #tokyo2020 (at Athletic Strength Institute)

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Sunday Finnstagram. Bath time is my favorite time! (at Lawrence, Kansas)

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Pam has a goal of completing 36 Chin-Ups in a workout by May. After several cycles of mid-back/Row variations, scapular stabilization, and elbow flexor work, we re-introduced the Chin-Up. This is her second week in this cycle. (at Athletic Strength Institute)