#lillasizedfitness 102 Posts

Getting more comfortable with the overhead position. Still need to work on moving my center back just a bit so the shoulders are not in such a drastically extended position. Becoming better at recognizing where the weight of the bar is relative to the ankle; as well as where the pressure is in the feet. Too many people try to skip the tedious technique work and go straight to testing maxes resulting injury this was the heavies I have gone for an ovh squat and I believe it was 155 if I remember correctly. Take the time and put in the work. #overheadsquat #olympicweightlifting #athleticdevelopment #athletictraining #nsca #cscs #wwu #rugby #football #strengthcoach #youthdevelopment #lillasizedfitness #trainformastery #squats
Great way to work on the hamstrings. Don't need a heavy band as this movement, when performed in an explosive manner, will create a maximal contraction. The foam roller under the quadriceps elevates the thigh just enough to take the hamstrings through their full ROM. Give it a try and let me know what you think. #cscs #nsca #strengthandconditioning #hamstrings #legday #strengthtraining #athletictraining #explosive #cpt #lillasizedfitness #trainformastery #wwu #rugby #football #naturalathlete
Used to not be a fan of the lay pull down performed behind the neck. Why, you may ask; it was because I did not have the proper mobility to keep the elbows down (arm in a more externally rotated position) through the whole ROM. After gaining the mobility I am a fan of the behind the neck pull down as long as the individual performing the movement can keep their elbows down and not have them flare up away from the midline as this will cause the scapula to go into a position of downward rotation. Keeping the elbows in will cue the body to utilize the external rotators to better target the lats. #back #lats #physio #anatomy #nsca #cscs #trainformastery #lillasizedfitness #wwu #fitevo #bellingham #bodybuilding #naturalbodybuilding #naturalathlete #strength #strengthandconditioning #strengthtraining #strengthcoach #coach #classicphysique #powerlifting #strongman #trainsmarter #backday #pullday
Solid press day today. Incline bb for x10,6,5,3,4 with weights between 205 and 250. Followed by some overhead strict press for 4-6 reps between 155 and 175 for 5 working sets. Set a behind the neck strict press personal best right before this set of 5 reps at 175. Increasing my overhead mobility, as well as stability, has made the behind the neck press a staple movement on my pressing days. #pr #cpt #nsca #cscs #strength #strengthcoach #lillasizedfitness #trainformastery #bellingham #bodybuilding #naturalbodybuilding #shoulder #pressday #push #hammerstrength #classicphysique #armday #bouldershoulders #chestday #training #powerlifting #strongman
Good move for athletes anywhere. Wrap a band around an anchored object and attach the loop around the heel. Start with a bit of tension in the band and banded foot in front. Don't forget to pump the arms as you get fatigued. If your sport involves a ball or other implement (football/rugby/lacrosse/basketball) be aware of the positioning your body will be in when holding the object. As always with plyometrics think about fast turnover and limiting the time in the transition(amitorization) phase to get the most out of the exercise. Don't just rotate the hips while performing this movement think about moving the legs forward and back, keeping the hips relatively fixed. #nsca #cscs #strengthtraining #strengthcoach #athletics #athletictraining #cpt #athlete #plyometrics #bands #college #collegefootball #rugby #wwurugby #conditioning #strengthandconditioning #trainformastery #lillasizedfitness #naturalathlete
Set of front squats for 10 reps at 255 (76% of predicted 1RM) felt really good. Peeing up to 275 and failed at rep 7 coming out of the bottom of the hole. I was keeping rest somewhat short, only about 3 minutes, and feel I could have done a few more with a little more rest. Rest intervals are one of the most overlooked training variables when it comes to changing programming. What the average gym attendee doesn't know is that with more or less rest the dominant energy system shifts (all 3 are working all the time). Example 1; if someone is trying to gain mass, research has shown that 1-2 minutes (depending on where you get your information) is the best to create a hormonal and mechanical response that promotes a metabolic environment for growth. This being said take a look at your rest intervals and be honest with yourself about how much time you are wasting snapping your friends or getting your swolfie pic. #nsca #cscs #lillasizedfitness #wwu #bellingham #fitevo #coach #strengthcoach #strengthandconditioning #rugby #powerlifting #bodybuilding #naturalathlete #trainformastery #trainsmart #legday
Been wanting to try this one for a while now as I have been seeing a similar form done on many S&C coaches pages. Ended up stacking 4-45s on top of an old worn out sandbag and then wrapped a heavy resistance band through the hand to go around the waist. This movement was difficult with the constant change in resistance from the band but did the trick. When you don't have the exact equipment take what you have, add some imagination, and make it work! #strengthandconditioning #athlete #strengthcoach #strengthtraining #nsca #cscs #cpt #hamstrings #athletics #athletictraining #trainformastery #lillasizedfitness #hammerstrength #strengthtraining
Nice top out set today at 425 for 8 reps. Was happy with the speed and how it felt. I am a huge fan of double overhand grip with straps vs. alternate grip. That being said it is very important that you are able to maintain scapular retraction through out the whole movement. I am not against alternate grip however I believe in order for symmetrical development you should alternate which hand is prone and which is supine. #strengthcoach #athletictraining #bodybuilding #strongman #wwu #fitevo #nsca #cscs #strengthtraining #deadlift #naturalathlete #strengthandconditioning #glutes #hamstrings #posteriorchain #physio #fitness #lillasizedfitness #trainformastery
What do you all do as a priming movement on your push and/or pull day? Using a 15-30lb KB hinge at the hip and allow the shoulder to protract; be sure to keep shoulders square to the ground. Squeezing the kb pull it back as if you are pinching a marker between your shoulders and then act as if you are tucking your shoulder blade into your back pocket. This action is known as scapular retraction. Now that that is done move the kb in a small circle, only moving at the shoulder and not the elbow. Give it a try and see if you can "connect" to the muscles that are providing stabilization of the humeral head. #stability #stabilization #physio #nsca #cscs #cpt #strengthcoach #strengthandconditioning #strengthtraining #trainformastery #lillasizedfitness #olympicweightlifting #shoulderworkout #pushpull #wwu #rugby #health #fitness #olylifting
Here's the 245 power clean. A lot better job of not jumping forward as much, still a little slow on the elbow shoot though. #nsca #cscs #wwu #naturalathlete #rugby #football #athletictraining #strengthandconditioning #strengthcoach #powertraining #olympicweightlifting #olylifting #athlete #lillasizedfitness #trainformastery
Got a 205 clean and jerk today, was really happy with the jerk portion but jumped a bit forward on the clean. Played with some mechanics and then got up to a 245 power clean without the jump forward. I struggle with pulling myself down under the bar and shooting the elbows forward but it's improving with every session. Followed the oly lifting with a 5x10 on front squats @2 min of rest bc I was crunched for time. Holy quads, that did the trick! #olympicweightlifting #cleanandjerk #c&j #trainformastery #nsca #cscs #coach #strengthandconditioning #strengthtraining #lillasizedfitness #fitness #adipower #athletics #athletictraining #athleticconditioning #football #rugby #wwu #d1 #naturalathlete
Today was a big day. I took my high school football team through their first workout as their strength and conditioning coach. I have had many opportunities to work with athletes but never with this amount of space and resources. The young men were ecstatic with the work that I had them doing and I couldn't have been more pleased with how open and welcoming they where to me as their coach. Thank you for all of you who have (and continue too) support me on my journey of becoming a coach that will hopefully change many lives. @anniemccallfit for pushing me harder and putting up with really random hours for work sometimes and still loving me, @boulder60 @boonejosh @westinmackenzie for helping me with oly stuff, @trainwithmarkymark for always trying stuff I come up with and giving me honest feedback and collaboration, @r_o_n_arnold for bearing with me for nearly 4 yrs with a very rough start, @manaman92 @kylemana95 for being like my brothers I never had and murdering legs with me, @zachlentini for showing me the devils in the detail, and all of you I forgot to mention or don't have an IG. Most of all thank you God for present me with opportunities such as this 👆🏼 #strengthcoach #strengthandconditioning #highschoolathletics #strengthtraining #bellingham #cscs #nsca #wwu #athleticconditioning #plyometrics #coach #sehomefootball #lillasizedfitness #trainformastery #footballtraining #juststarting #
MOVEMENT VIDEO: OVH KB press with a progression to a bottoms up OVH press. Have a request to do a movement video on the overhead kettle bell press, the cue used for this movement is vertical forearms. When the wrist is stacked on top of the elbow it allows the arm segment to work as it should with the shoulder in a healthy manner. If you find it hard to stack the wrist over the elbow work through some external rotation drills. Additionally, you can bring the elbow infront of the bodies midline (midaxial line) in order to better stack those joints. When you are comfortable and confident progress to the bottoms up position! #overhead #cpt #physio #nsca #athlete #athletictraining #athleticconditioning #health #strengthtraining #cscs #lillasizedfitness #athlete #strengthcoach #wwu #ewu #shoulders #kb #stability @apexbellingham
After not working out since Thursday I decided to get after some oly work. Warmed up working through the mechanics of the different pulls of the snatch followed by the sotts press (all done at 95lbs). Then worked up to the BW snatch of 185! Got a bit forward but was happy with the catching position of the arms and shoulders. It's always fun to work towards a new goal for the first time and getting massive returns for the work you put in due to a young training age in this style of lifting (~6 months). If you are just starting with oly lifting take the time to ensure you have an adequate ROM before putting any real weight on the bar. Then get someone to help you out who knows a thing or two like @macklesnowball @boulder60 or @westinmackenzie , never be to proud to actively take the role as the student. It sure did help me! #olympiclifting #olylifting #nsca #usaw #cpt #cscs #adipower #athlete #athletictraining #athleticconditioning #naturalathlete #fitevo #wwu #overhead #stability #strengthcoach #strength #power #powertraining #trainformastery #lillasizedfitness
Split jerks today and got up to a bit over body weight 195 lbs. Not to shabby for first time pushing weight now that I am more comfortable with my overhead stability. Still need to work on jumping under the bar faster but happy with what came from today's session! #olylifting #splitjerk #olympicweightlifting #weightlifting #naturalathlete #athleticconditioning #strengthandconditioning #strengthcoach #strengthtraining #wwu #rugby #football #athlete #cscs #nsca #cpt #lillasizedfitness #footballtraining #rugbytraining #physio #dpt #stability #overhead
Good movement to activate/build all of the stabilizers involved in the overhead squat. Lying prone on a bench take a pvc pipe (or bar) and press overhead so that the bar stays parallel to the ground, resisting shoulder extension. I positioned my feet and hips as if I was at the bottom of a squat in order to feel the need for an abdominal brace. This movement lit up my whole posterior chain and showed a significant difference in overhead stability and positioning when performing the overhead squat with 95lbs on the barbell. @boulder60 tried the row to press you were talking about and it prompted me to play with this movement! #strengthandconditioning #olympiclifting #olylifting #mobility #strengthcoach #squats #overheadpress #cpt #nsca #cscs #collegeathlete #athletictraining #naturalathlete #lillasizedfitness #trainformastery
That ending facial expression was to good not to share haha. Thank you everyone for the birthday wishes today, got in and did my birthday squats @bodyweight for my age (190x26) unbroken. Wasn't too bad but the pump after this one set was REAL. Then got down to some real business and did 75-80% 1rm for 3to4 reps per set for 5 reps. The intention was to focus on maintaining a decent bar speed through the entirety of the movement and call the set when the speed declines. Velocity based training is a great tool to use for new and advanced hoisters. If you can find someone with a #pushband or any other accelerometer do it and get an idea for what your bar speeds are like through a handful of your compound movements! It's not about moving the most weight possible, it's about moving the most weight possible to get a desired training effect (drop the 🎤 and walk away)💪🏼 #birthdaysquats #legday #lillasizedfitness #hammerstrength #cscs #nsca #wwurugby #olympiclifting #squats #legday #strengthandconditioning #strengthcoach #cpt #wwu #rugby #athletictraining #bodybuilding #naturalbodybuilding #naturalathlete #26feeling16
Got out in the sun today and worked with one BB loaded with 135. Felt great to be out of the sweat box and breathing fresh air. This was one of the movements I worked through for 5 sets at 90 sec rest. Felt good to walk overhead with a snatch grip and work through some overhead stability. Anyone else do a workout outside in #bham today? #nsca #cscs #olympiclifting #cpt #lillasizedfitness #snatch #olylifting #strengthtraining #strengthandconditioning #s&c #manintights #fitevo #nike #athlete #collegeathlete #wwurugby #wwu #bellingham #stability
Trying to get more comfortable with the overhead squat position. I have a large imbalance in the overhead position with my left side lacking ~25% of the stability of the right side. Working through drills and trying to get more comfortable and bring that left side up. @anthonychiarelli @sokomachine @boulder60 any good drills, comments, or things I should/could work on? #trainformastery #nsca #cscs #strengthandconditioning #strengthtraining #cpt #wwu #wwurugby #adipower #athleticconditioning #lillasizedfitness #squats #olympiclifting #mobility #cpt