What's up guys, we're PowerLux Fitness, LLC, a Strength and Conditioning company, emphasizing sports performance and athletic lifestyle performance training. We offer specialized training for athletes who want to enhance athleticism and elevate performance. We're building the most elite and explosive athletes that are changing their sports. So now the only question is, what do you train for?
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Check out the start of one of our upper body power days. We began with some mobility and activation, which led into our medball series. Medball is fantastic for baseball since it works great for training velocity. Immediate force production and velocity are critical for the success of baseball players, so this is a staple. We then move into some repetition landmine split jerks paired with explosive push ups. Make sure to check back next week for our KZread video showing the entire workout.
i am more inclined now to focus on an upper lower split because i realize i have some extra things I need to work on like mobility, plyos and single side stuff that i can't prioritize as best with full body at least for now. good stuff as always
That sounds like a good plan! Sometimes it's better to split it upper & lower to make sure we're getting everything in that we need to. I hope this works for you!! :)
Great stuff! I subbed! I make my athletes do the same workouts!
Love to hear it!! Thanks for the support 🙌🏼
Mechanics and drills to improve change of direction and speed are very important, but they are only a piece of the puzzle. We absolutely need to be strength training to truly see a massive improvement and protect ourselves from bad injuries. Strength training invokes a bunch of positive adaptations to the body, but in terms of speed and CoD improvements, strength training allows for increased force production, increased rate of force production, strength to get into correct body angles, structural tissue spring and strength, and increased load tolerance. Here are some CoD focused strength exercises we love.
Like the expert teas
Excellent teaching
How can a girl be so cute ?!
Athletes need speed during linear sprinting and change of direction movements. While these two disciplines vary, both of them involve a great deal of rotational force development. We make sure to train rotation for athletes often, and when it comes to applying this to speed and change of direction training, it'll look something like this video. Make sure you get your hips going, as they are a key element in strength and power during all these movements.
Thank you so much for your video, I've started playing and being interested in Volleyball and joining my schools team which will help so much if I want to be a spiker. Genuinely underrated video!
We're glad the video was able to help you! Good luck with volleyball!! Thanks for watching!
pjfperformance
Do you happen to have the height and width of the diy hurdles used in the video. I noticed two different sizes. I wanna make sure similar for my son's training.
We made 3 sizes of hurdles, 1 foot, 2 feet, and 3 feet. The little ones in the video are 1 foot and the bigger ones are the 2 foot. I believe the width is a 2 foot pvc for all our different heights as well.
@PowerLuxFitness thank you for the information 😊👍
Number 19 ❤
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Jumping is one of the most effective ways we can improve an athlete's speed. For speed, we need high force production, fast force production, and good body angles. We get all this, and then some, when we train jumping. Two especially important areas that a lot of coaches overlook for speed training is the impact of vertical force production and lower limb strength to withstand force and utilize energy. Both of these two are critical when it comes to developing elite level speed. Here are some exercises we like to use!
Sweets girls..🌹🌹🌹 very beautiful video 🌹🌹🌹 thank you
Awesome
One of the best ways we can improve our explosion is to improve our force production capabilities. This is two fold, because we need to improve how much force we can produce, while also improving the rate at which we can produce this force. Here are two lifts you can use for building strength that turns into explosion. The first lift pairs a tempo back squat with a dumbbell hinge to release box jump. After that, we supplement the main lift with a SL foam roller hip bridge to target the posterior chain and foot and ankle. The other lift just shows the main portion, where we have tempo front squats with seated box jumps. Hope this helps!
Love it, thanks as always!
Glad you enjoyed!
Thank you straight to the point 2.0 speed
🙌🏼🙌🏼
Wonderful skeptic approach
1st step speed training is critical for athletes. To be honest, sometimes the idea of 1st step speed can be overhyped. Obviously it's important, but when we're talking about acceleration, every step matters for us to get to top speed as fast as we can. So we make sure we're working on 1st step speed, as well as the other steps that come during the acceleration phase. We fire up the mind and body, produce force fast, and hit our reps. Those are the keys, there's no secret sauce. It's all about force production, speed of force production, angles, and mentality.
Check out our baseball specific lower body training for strength and power. We start off training impulse, and one of my favorite exercises for this for baseball is landmine pull press. We partner this with some cross behind jumps to maximize power production. After, we hit our strength series, working unilateral strength today, with a tempo RFE SS and tempo SL RDL. We finish with some grip work and trunk training. Hope this helps!
Do you have Any Plyometrics for Big Guys ?
To be honest, we'd probably keep it relatively similar based on the level of the athlete, we'd just scale way back if we need. There are regressions to all of these exercises, so it's all just dependent on the athlete, and we'd go from there.
Here are some lower body exercises that are staples in our athlete programs. There are obviously so many exercises that we can pick from, but these are some that we just always find ourselves going back to for various reasons. We make sure to hit a lot of frontal plane work, as you can see with the lateral sled drag and cable lateral lunge iso. We also have some tempo squats and unilateral exercises, as well as an overcoming isometric for max force output. Hope these help!
HI Great videos . Please make videos fir tennis, pickleball players. which exercise is best for these type sports.
Hello! Thank you so much! We will! We really enjoy making training videos for tennis!
Here is a simple progression we use with our athletes to work on linear change of direction. This is an area that most athletes can use a lot of work on, especially the transition. Going from a sprint in one direction, to a complete stop, then starting up again is not an easy task on its own. But obviously during sports, we need to perform this whole movement as quickly as possible. The transition is the key part to linear change of direction, so practice deceleration, transition mechanics, and acceleration to put it all together.
super ❤
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Greetings, what position does this athlete play in?
Hello! She plays forward & outside midfield
Utilization of rotation for power production is an amazing asset for athletes. Some of our favorite ways to train rotational power is through jumping, as you can see in the clips. We start off with a focus on deceleration, really locking in our glutes & hips, and then open it up more with the jumps. We progress from the drop step to the shuffle to the backpedal, all with the same focus: use your rotation and hips to produce your power.
Please make video on badminton & Tennis players training
I definitely love training our tennis players! I'll add that to the list!
more like explosiveness
Thanks powerlux for all the good exercises you share on your channel, I’ve seen a huge improvement in my physical performance since I'm following this channel.
We're so glad the videos and exercises are able to help you! Thank you for watching and for following along! Keep crushing it! 🙌🏼
Today's session was focused on acceleration, so training the athlete's ability to explode out and get up to top speed as fast as they can. Some of my favorite exercises to train this are shown here, getting in some banded marches to emphasize mechanics, banded single leg broad jumps for power, 1/2 kneeling starts, turn around starts, and partner sprints. I love the 1/2 kneel turn around sprints to train the ability to explode out of rotation. Rotational power can be an athlete's best friend if used correctly, so we train this quite a bit.
super 😊
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Today's session was focused on building some upper body strength and power for baseball. We started off the session with a big medball series to prep the body and work on velocity of movement. After that, we hit this main power series, where we hit a heavy incline press into a supine medball chest pass. I think the medball is one of the best tools we can use with baseball players, and partnering it with some dumbbell work for pressing and shoulder care is fantastic.
Will this work for basketball? If not can you do a video for basketball lateral movements.
These will absolutely work for basketball! We can get some more basketball specific videos done if you want as well, but this CoD session will totally be applicable.
Yes please to more basketball videos 😀🙏
@@freeatlast1810 Sounds good, you got it!
Thank you sooo much! I felt so miserable while doing abs exercises, as I almost never felt it in my abs and also felt it in my lower back. Also I noticed that I can engage my abs easier while standing rather than laying down. I will definitely try the exercises from your video!
I'm really glad this video was able to help!! I've definitely been where you are as well, so hopefully they can start feeling better!
The work is what yields results.
For the first phase of our offseason, we focus on the load and transition part of the jump. This is a critical part for the athlete to get down, as the more efficient we are at loading a movement, the better we'll be at utilizing stored energy to help us explode out. We hit these a number of different ways, with some depth jumps (ground contact time and height focus), jumps to focus on redirecting energy (broads to box), weighted jumps with an emphasis on the hinge, standing jumps so no momentum going into the jump, and some rotational jumps which are super good for athletes. Break down the movement, then build it up even stronger!
For a 9 year old- How long should each set be and how many sets?
It depends on a bunch of different factors, but I typically go for about 3 sets with our youth athletes if the lift is relatively general.
Plyometrics are one of the best ways to develop explosion for athletes. We utilize them in every workout, whether it's for a traditional jump training, speed training, or change of direction training. The focus of this session is training the athlete's ability to utilize energy from one movement to propel the following movement. The better we are at this, the more improvements we can see with sprinting and jumping.
Check out some clips from our change of direction day. We focused on proper mechanics and proper force application. Especially when changing direction, transitions are everything, so the cleaner and more efficient our movements are, the better. Hope you enjoy!
gnarly shin bruise
haha yeah that was actually turf burn from soccer lol
What age would you say it's safe to load the spine with a barbell? I have two sons that play basketball 14 and 12 years old. So far I just keep them on the trap bar and Goblet squats. Many thanks
For us, once they have proficient strength, body control, and body awareness, we open up the option for a barbell. But we start with mostly dumbbells until the strength levels are there.
Focus on the progression, if they need weights (bodyweight is not enough), just use weights.
@@PowerLuxFitness many thanks for the reply. 👍👍
@@freeatlast1810 no problem :)
Awesome stuff Thankyou
Thank you!
Slow
When deadlifting whether it be with a barbell or a hexbar, aren’t explosive bad? Like is it not more likely that you can tweak a muscle in your back or pinch a nerve?
Everything just depends on form and the athlete!
The main goal of this lift was impulse, so we wanted to move load fast. We like to pick a couple exercises that we really want to hit for the day, then build the program around those. For this workout, it was trap bar speed pull into continuous broad jumps for the main impulse series. We hit that until numbers started dropping, so when fatigue set in. After that, we wanted to get in a heavy lateral sled drag to work the frontal plane and trunk. We filled in the gaps with posterior chain, trunk and hip work, and foot & ankle strength. Hope this helps.
This is an awesome session for baseball specific speed. Not enough people train rotational plyometrics for their speed training, but this is something we need to absolutely make sure we're getting in. This session focused on curvilinear speed, so as you can see Micah sprinting around the curve. For baseball, this is imperative. Keeping up speed while not running linearly is paramount for success, and this isn't an easy skill to master. So make sure to train this!
With a skill as intricate as sprinting, sometimes it can be challenging for athletes to adjust movement patterns. I like to find exercises that work really well, and make them staples in our sessions. For sprinting, these exercises are staples: coordination jumps, single leg hops, banded hops, and tennis ball drop catches. They are simple, they are effective, and they get the athletes moving in the desired manner. Find what works, and keep it going!
Valid
So good. You need more subs. Everything you post is golden 🙏
I appreciate that! Thanks for watching 🙌🏼
I TRULY ECHO THIS!!
@@nurulnabilazulkifli4814 haha thank you!