Performance Oregon

Chops

🧠 Working in reinforcing muscles that work hard for producing power in rotational movements. We can use a chop to increase whole body integration and eliminate compensation patterns.

- Athletes are constantly rotating, we are constantly finding ways to train them to perfect their rotation and the power they can produce in those patterns. Giving them a break to see how stable we are in spine segments and making sure we are t over compensating in specific muscle groups is what we use this exercise for.

- Chops can be done in a 1/2 kneeling position or lunge position. I recommend doing this drill 3 sets, 10-12 reps.

Vert Sessions 🐈

Working on vert is always coupled with speed work. Here is part of a session we put our clients through for producing power.

The purpose of the Hang Clean is to select a weight you feel you can move comfortably with a quick speed, I have my athletes work with around 60%-65% of their 1RM. Pull Ups are a great way to test your ability to control your core along with the rest of your upper extremity, feel free to use bands on these for assistance. Step Drops you want to lead with one leg following a quick two legged jump as soon as you touch the ground.

This is just a small part of the session we put together for our athletes and clients. Reach out for how the rest of our programs look, what we offer for training both online and in person and how we create programs for athletes to preform at their peak.

A1) Speed Power Cleans x8
A2) Pull Ups (Assisted or Non) x6
A3) Step Drop Jumps x4ea
Repeat 4-5x Rest 2 Minutes

Max Effort Lateral Variability

• Lateral Cone Drills is something we all do but changing up the distance between cones and the length they are set at changes the way our bodies have to work.

• Creating a variability forces our athletes to control the amount of force they are going to use in their jump. This also allows us to force our athletes to understand the importance of stability when landing.

• This is just a variations we have been utilizing instead of lateral cones at the same distance to see how our athletes are able to adapt to the change in distances and how their body handles the load acceptance when landing. This is also a great variation to add for more sport specific drills on how our athletes have to adjust angles, forces and distances on the field.

• Please feel free to save, leave a like, comment, reach out with any questions or opportunities to come train.