We're not sprinters, but........

 Hey guys, as we progress toward the middle and late season, we need to start changing our lifting schemes a little bit.  The first thing that we need to understand, is that we are lifting, not to become better runners, but to become better athletes overall!  So, our lifting program needs to reinforce positions and movements that are fundamental to sports performance

One of our movements, the dead lift is fundamental.  Not only does it train the low back, glutes, quads, and hamstrings, but it builds strength in a way that will allow us to coordinate those muscles to create a powerful jumping and accelerating motion.  Now it's time to move beyond the dead lift.  We will replace the dead lift in our lifting program with: Power Shrugs, High Pulls, and Power Cleans.  For the next week or two, we will learn the power shrug.  As we get better at that, we will transition to High Pulls and once we've mastered that lift, we will transition once again to Power Cleans.

Please view this video for instruction on how to perform the power shrug and high pull exercises.  As we progress from dead lift to power clean, remember this:  As the exercise becomes more complex, we need to lower the weight and perform the movement FASTER.  After all, we aren't training for a strongman competition....we're training to RACE

We will replace our split squat with a Bulgarian Split Squat.  Please watch this video on how to perform this exercise