Training Elite Throwing Athletes as an Elite Throwing Athlete

reese hoffa Sep 07, 2016

Reese Hoffa is the owner of the Hoffa Throws Academy, an elite training facility located in Watkinsville GA. He is a 3-time Olympian, 2-time World Champion, and spent an unprecedented 10 straight years ranked in the top 3 in the world.

I built the Hoffa Throws Academy from the ground up to be able to train throwers the way that I feel like they should train. We have an indoor shot ring, two outdoor shot rings, a discus ring, and three extra rings to throw into nets. This is all housed within Core Blend Training, a gym I helped start up in 2012, filled with everything I think throwers need. I knew that to be the best thrower I could be, every part of my training needed to be built towards producing long throws and that’s exactly what I did.

The number one mistake I hear from other throwers and strength coaches when talking about their weight training program is that they put too much emphasis on their strength numbers. It’s an easy trap to fall into, it’s fun to get...

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The Kennelly Press – A Definitive Guide By The Bench Monster Himself

Uncategorized Aug 29, 2016

Ryan Kennelly  is an American powerlifter who specializes in the bench press. He currently holds the World Powerlifting Organization (WPO) and has held the all-time world record in the assisted (geared) bench press with a lift of 1075.0 lbs (487.6 kg) from November 2008 until April 2013. This world record is classified as an equipped world record, meaning the lift is performed with the aid of a bench shirt. Kennelly has also bench pressed an unequipped 650.0 lbs (294.8 kg) in competition.

 

The Kennelly press is a bench press assistance exercise performed with the Duffalo bar with either bands,chains, or straight weight.  The grip employed is pinky on ring, or competition grip. Sets used for this exercise are 2 sets of 8 at 55%-70% of our 1-RM on our speed benching days, or 5 sets of 5 at 70%-80% of our 1-RM performed after our max effort movement on max effort day, or heavy day.. This assistance exercise is performed 2 weeks in a row with the desired resistance of...

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Active Mobilization And Re-Patterning To Improve Overhead Position And Shoulder Mechanics

Uncategorized Aug 06, 2016

Active Mobilization And Re-Patterning To Improve Overhead Position And Shoulder Mechanics

In this video, Chris Duffin and Brad Cox from Acumobility are at Titan Barbell in Medford, MA working with Strongman Semaj.  Semaj had sustained a right shoulder injury that has been negatively impacting his overhead mobility. During assessments, we found that he has poor internal rotation of the shoulder with limited overhead range of motion and restricted trap and pec muscles. Our goal is to provide some corrective strategies to improve end range of motion and stability in the shoulder girdle. We accomplish this through the following progression:

Active Mobilization of the Shoulder

  • Using our unique Vice Technique we start by placing an Acumobility Ball on a trigger point in the external rotators (i.e. back of shoulder) while at the same time applying compression from the opposite side in the subscap and lat muscles with the BoomStick. Complete 5 to 8 reps...
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Rudy Kadlub’s Bench Post Hemicap Surgery

rudy kadlub Jul 29, 2016

As rehab from hemicap surgery continues, I want to give a shout out to PT, Jim Cavin, LMT, Jim Freda and my long time training partner, John Hare for their programming, encouragement and “hands on” work to get the shoulder to a point of getting under the bar again. My initial bench work was with the Bandbell Bamboo bar with light suspended plates and high reps (3×50). In this video, we are using the Thompson Fat Pad for better shoulder support and the Duffalo Bar by #KabukiStrength for better shoulder joint centration. With the bar loaded to 147 lbs. we are using a two board to reduce the extended range of motion normally afforded by the Duffalo Bar. The goal is to take the Duffalo Bar to the chest as my ROM improves. The proprietary bends in the Duffalo Bar took away all the shoulder pain that I experienced just three days prior benching with a straight bar loaded to just 105lbs. At Kabuki Strength we encourage the use of the Duffalo Bar as a primary training...

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Dead-Stop Vs Touch-N-Go Deadlifts – Common Mistakes In Technique And Application

chris duffin Jul 25, 2016
I constantly get the question about why I do touch-and-go deadlifts when dead-stop deadlifts are “better”.  First let's discuss the difference between the two lifts. The dead-stop deadlift is when doing deadlift reps the full weight of the bar is released onto the floor.  With the touch-n-go deadlift the weight only touches the floor without the full weight of the bar being unloaded onto the floor before the next rep is started.

First let's be clear; the dead-stop deadlift is not, by nature, better than a touch-and-go deadlift.  At least, if you don’t define what your use of the deadlift training session is for.  Both styles of deadlifts have distinct benefits and BOTH are better for specific goals.  Tony and I discuss the correct application of both approaches based on your goals and desired training outcome is in the above video. For the most part, the dead-stop deadlift is better for most athletes needs. It’s a great...

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Give Those Feet Some Love!

Uncategorized Jul 18, 2016

Give Those Feet Some Love | The Function Of The Foot In Sports Performance

I’m sure people have noticed my shoeless attire in all my lifting video’s this last year.  There is a reason for this and it ties directly to how we both coach and asses the lifts.  No I’m not going to sell you on going shoeless yourself.  Well, at least not all the time, as you may try it for some information gathering or assessment after this.

We are known at Kabuki Strength for promoting and teaching breathing and bracing strategies.  What many may not know is that the very next place we go to is the foot.  In nearly every sport we are transfer power from the ground to some other distal area of the body, usually the hand or shoulder.  This makes the foot an integral part of the equation as this is where everything starts.   In fact a properly grounded and rooted foot will control a lot of the muscles upstream on how to fire and work properly.

On...

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3, 2, 1, 0 Meet Countdown | Simple Competition Prep

chris duffin Jul 18, 2016

In preparing for a powerlifting meet, I have seen lots of overthinking, overworking, and overstressing when it comes to people figuring out how to setup their training cycle to perform the best on competition day. Even athletes that aren’t powerlifters, or aren’t competitiors on stage can benefit from this system, designed to maximize each training day. This system is not only simple to understand, it’s also easy to implement, and works like a charm every time. I call it the 3, 2, 1, 0 Meet Countdown.

3210 countdown
 

The first piece of the countdown has the athlete focus on dialing in what they are going to attempt at a meet. They are required to define those numbers (or close to them) in advance of the meet. It is important for a lifter to have these numbers defined so they are not second guessing their attempts on competition day. This allows them to focus on their performance. There is enough pressure on the day of the meet, so anything you can solidify beforehand has a...

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6-Month Rule | Curing Ourselves Of Shiny Object Syndrome

chris duffin Jul 05, 2016

Oftentimes I get questions about pieces of my training that show up on log, and many times I don’t answer these questions. What may surprise you is that I’m actually doing you a favor by not answering. It is human nature to get excited with new things, like new toys or ideas. The “shiny object syndrome” is in all of us at varying levels. As a human being, it’s important to recognize this and particularly if you hold influence of any sort in your field. Hell, I’d argue in todays social media age, we all need to be aware of this. Just think; if everyone had to wait a year before they could have posted about how awesome their Bullet-Proof coffee was, would they still post it? By now, we have seen that the novelty has worn off and most no longer do it. My choice to intentionally delay stating an opinion, what I call the 6-Month Rule, prevents me from endorsing fads that might not stick around, like the Bulletproof coffee trend.

 

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#SMEP For Success | Single Minute (9min Or Less) Exercise Prep

chris duffin Jun 28, 2016

As the founder of a popular movement website I feel it’s my duty to tell you that I want you to limit the amount of exercise prep that you perform. Yes, I said limit your exercise prep, not do more. In recent years I’ve seen a trend for mobility, movement priming, and other means of exercise preparation. While this trend is very positive over the just ‘grind through the pain’ mentality of the past, there is such a thing as ‘too much’. Just like anything else, people seem to jump right to the “if a little bit is great, then more must be better” approach.

If you are doing 45min of prep work and 30min of training, then you’re doing something wrong! In fact your preparation work should not exceed 10min. Keep it to 9min or less of preparation work prior to training! We call this the #SMEP approach or Single Minute Exercise Prep.

So why isn’t more better? Simply put, it just...

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The Duffalo Bar Can Be An Offensive Lineman’s Best Friend

rudy kadlub Jun 15, 2016

Rudy Kadlub (the writer) is Co-Owner and CEO of Kabuki Strength and is an active competitive powerlifter. Since beginning his powerlifting career twelve years ago at age 55 he has set 25 American and 24 World records.

Jacob Lonowski is currently the Head Strength & Conditioning Coach for Olympic Sports at Georgia State University where he trains Softball, Baseball and Women’s Track & Field. While playing football at Georgia Tech he earned his Bachelor of Science in Business Management with a Specialization in Information Technology Management and then his Master’s of Science from Georgia State University in Exercise Science with a Specialization in Exercise Physiology. Also, he is certified by the NSCA as a CSCS and by the CSCCa as a SCCC. It is best to reach him through email at [email protected], he always very eager to learn & share.

Chris Duffin and I recently attended the Collegiate Strength and Conditioning Coaches annual convention in...

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