The most important function of the core to prevent injury is RESISTING movement. 👍 Exercises that RESIST movement: -Deadlift (Anti-Flexion) -Plank (Anti-Extension) -Paloff Press (Anti-Rotation) ❌ Exercises that CREATE movement: -Crunches (Flexion) -Russian Twists (Rotation)

Reasons to press at varying angles: -stimulate the muscles slightly differently -prevent muscular imbalances and/or injury -training the angles slightly above or below the traditional lift will have significant carry-over Stronger 15° Bench Press --> Stronger Flat Bench Press

Many athletes are too eager to load up a bar before learning how to move efficiently without one. If you can't: -do a bodyweight squat with good technique -hinge at the hips -breathe & brace correctly What makes you think you'll be able to do those things under a heavy load?

Nothing increases muscle mass quite like high volume leg work. This is the way. Carlos A Vasquez

"The approach we took ... is the approach we use with everyone we work with. We first identify what’s holding them back from performing well: Are they weak overall? Are they extremely tight? What faulty movement patterns do they have?" Read more here: athleticsi.com/strength-train…

Performing hamstring curls with the feet turned in is effective at targeting the inner muscles of the Hamstrings including the Semimembranosus. The Semimembranosus acts as stabilizer to the medial aspect of the knee; weakness in this muscle can greatly affect knee stability.

While it can be tempting to only want to train the movements/muscles that are already strong, performance can be improved dramatically by improving areas of weakness. If weak areas are continually ignored, progress will stall and the risk of injury will grow over time.

We don't believe in a one-size-fits-all approach to training. ASI provides individualized performance training programs in person and online for athletes at all levels of competition from any sport. If you're an athlete or coach interested in working with us, send us a message!

The best training program is the one that you're willing to commit to.

Single Leg Hamstring Work: ->Helps correct imbalances between Hamstrings ->Improved uni-lateral strength = improved bi-lateral strength (Yes, that is a lot of weight for a single leg hamstring curl 💪)

The Chin-Up targets the latissimus dorsi, trapezius, posterior deltoids, elbow flexors, like the biceps brachii and brachialis, and muscles of the forearm, like the brachioradialis. Need to develop the upper body? Get better at Chin-Ups.

The Dip is to the upper body what the Squat is to the lower body. Ian is a swimmer and one of the high school athletes we work with. He recently had a (swim) meet where he dropped time in all of the events he competed in. Get stronger to get faster.

Improving the strength of the elbow flexors (the biceps brachii, the brachioradialis, & brachialis) help protect the elbow from injury in throwing athletes. Strengthening these muscles can also improve performance in basic pulling movements like Pull-Ups and rowing variations.

Training with a thick bar is a simple way to improve grip strength by increasing neural drive in the hand and forearm muscles. Squeezing the bar with max intent sends a signal to the brain to recruit more muscle fibers, resulting in a higher force output for the given lift.

Congratulations Michael!! 💥💪🏻💥