Speed Kills: 7 Ways to Improve Your Speed

A 2011, University of Georgia study found that only the 40 yard dash time had a positive correlation with NFL success. This should come as no surprise as speed is characteristics that is beneficial in nearly every sport and is very hard to gameplan around.

An athletes speed can be increased by improving the physical, metabolic, and neurological components associated with sprinting(Ebben 2008).

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High vs Low Volume Training Adaptations

What are the training adaptation you would expect with….

Image result for high volume low intensity training

High Volume (lower intensity) Training

  • Increased Muscle Size
  • Increase Lean Body Mass
  • Decrease Body Fat
  • Increased metabolic rate
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Low Volume(High Intensity) Training

  • Increased neuromuscular efficiency
  • Increased rate of force production
  • Increased motor unit recruitment
  • Increased rate coding
  • Increased motor unit synchronization

Understanding the goal you are trying to accomplish, should lead the training model that you are following. If you have any questions about setting up a training program, or are looking for individualized training programs, please reach out, compasshealthperformance@gmail.com

7 Exercises for Pitchers and Their Shoulders

pitchers arms are quite literally super cars. Their pitching arm can create angular velocities of 8500 degrees per second! With having this much horse power, we must have the “brakes” to match. To absorb the forces that pitching creates, we must use our entire body in a 3 dimensional motion. However, many times the weak point in our system is the rotator cuff. This leads to Rotator cuff injuries being one of the most common injuries among pitchers. To help prevent these injuries we must develop proper amounts of mobility, strength and motor control. In these 7 exercises, we are training our shoulder and body to control eccentric forces.

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Week 1: 7 exercises for Building an “Athletic Core”

An athlete’s core needs to be stable! Too often the the fitness industry push core exercises that lack the proper amounts of load, task specificity, and also lack dynamic motion. In this article I cover 7 exercises that will greatly improve an athletes core training!

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