How to Strength Train Like a Pro: Improve Power, Explosiveness, & Core

[@playfootball]

Can you keep up with the pros? 0:01 - Chained Bench Press 0:16 - Med Ball Toss 0:34 - Single Arm Sled 1:29 - Challenger Band Side Steps 2:03 - Split Squat Parallel Rotational Pass 3:06 - Med Ball Squat To Press 4:01 - Farm and Swing Drill 4:46 - Elevated Band Deadlift 6:01 - Explosion Box Jump 6:57 - Tennis Ball Step Ups 7:31 - Walking Lunges 8:06 - Sled Bench Press 8:39 - Reverse Lunge 9:43 - Single Leg Dumbell Row 10:34 - Towel Inverted Rows 11:23 - Med Ball RNT Chest-Forehead 12:34 - Tennis Ball Hop and Catch

[@anthonyfelicianojr9747]

Yes

[@cjxkxxxjjjjhjjjri8069]

Yes

[@gabebaker5249]

@@anthonyfelicianojr9747 7

[@of_the_Word]

good video but I wish they talked more about explosion

[@nakaiamachree8865]

lmfao

[@jjjjjjjj2866]

Explosions and explosiveness got it

[@ChinaDoll305]

I am going to try this Saturday morning.

[@NickShlyam]

0:16 2:24 7:18 8:00 9:00 11:15 11:54

[@parabjot2787]

Sherm looks way better with all the Seahawks cloth on

[@masterlee1372]

Sherman back in the days when he was great.

[@spiderman9972]

masterlee13 acting like he ain’t still a good corner

[@colemanwasson6883]

Fax

[@RomyIlano]

Workout motivation ❤

[@abdullahalajmi5589]

4:03 to 4:06 Sound like he was rapping the beat

[@MrNobody989]

You wanna be more explosive do track and field. For WRs is just about self explanatory gotta be explosive with your lower body to get out as fast you can. For linemen shot put you have to throw the shot put but it’s more of a punch and not just a strong punch but a quick punch, and you got to have that lower body explosiveness with good hip mobility to transfer that power from you legs to your arms to the shot put.

[@btjack22yahoo]

Good point here. A lot of track and field is sagittal plane (straight line) but there is definitely good carry over in a good track training program. Definitely like the carryover with shot put and potentially discuss for upper body power.

[@3DHDcat]

K rudolph beast

[@ridetn7695]

Anybody see OBJ

[@justwondering1967]

“Have a full body power explosion.” 3:10

[@kmoney362]

Damn Odell looked so young and humble back then 😂

[@rahulsandhu9084]

Nice vid 👌🏾

[@alypixar4690]

Great video

[@GetShmanged]

*FOR ANY ATHLETE/ASPIRING ATHLETE/GYM RAT:* When training in general, you always want the best "bang for your buck". The general population wants "the quickest way to grow HUGE biceps". Well, the same thing needs to be considered for athletes. Generalized Physical Preparation (GPP), like heavy bench press, squats, deadlifts, trap bar deadlifts, etcetera, all make the athlete stronger. From there, they're required to perform the specific tasks of the sport, like blocking, running routes, throwing, jumping. Well, if the exercise isn't directly benefiting their overall strength, power, acceleration, peak velocity, or specific skill it should be thrown away, since it's not OPTIMAL! For example, Amendola did a step up into catching a tennis ball. 1. The man isn't paid to catch tennis balls, so although it's working hand-eye coordination, the drill could be made more specific by having him interact using a football instead. 2. The ball was always thrown at roughly the same spot, allowing Amendola to "turn his brain off" which makes him less likely to focus on looking the catch all the way in. 3. Unless they're intentionally reducing impact and intensity for this exercise, they could've had him jump to catch the ball instead of just doing a step up. 4. He can clearly do those step-ups 'all day', meaning the load of his bodyweight plus the vest he was wearing wasn't enough stress to cause an adaptation towards improved peak force output (strength), not power, and he's certainly not moving fast enough to improve peak velocity. So this raises the question, where did he get the best "bang for his buck"? The answer is nowhere... During that exercise, he never did. The same can be done to a large portion of the exercises performed within this video.

[@btjack22yahoo]

Respect but I disagree with this analysis for anyone watching this. The exercise doesn't have to look like a football play to benefit. One could say that a smaller tennis ball challenges hand eye coordination much more than a larger football and would be harder than using a football so it is a step up. 2- the guy clearly said he's throwing the ball at different positions each time so the athlete has to track at the top. 3. I agree that a jump is another exercise that would be beneficial but to echo your point about specificity they're working to develop explosive power off the line not in jumps. 4. I agree he could be potentially under loaded but you can use as little as 30% of your 1rm in a quick movement to develop power. Who is to say that his strength at that top position is extremely high? Maybe they can add more load with a single dumbell to also challenge stability/balance/core more and to make it more specific for one hand catches while increasing load. So because of the potential for progression it can still be a relevant exercise to include.

[@GetShmanged]

@@btjack22yahoo I know what you're saying but my point is about maximizing progress. Things like adding a single dumbbell to the exercises isn't sport specific. The farther away the drill moves from literally playing the sport the less sport-specific it becomes. My point isn't that the drill entirely useless. I agree it can improve hand-eye coordination, and I'd agree catching a tennis ball for being smaller can at times be more difficult than catching a football. But you brought up catching with one hand. Which does not carry over from tennis ball to football, outside of actually contacting your hand with the ball. One hand catches on a football are much harder, outside of catching someone throwing absolute heat at you with a tennis ball and you need to focus on not letting it bounce off your palm. Yes, the same applies to a football, but not in the same direct sense. In terms of improving explosive power off the line, personally, I'd rather work on that specific skill. Like building a house, where i'm going to work on its individual sections rather than trying to work on every aspect of it all at once. Just for arguments sake, say his peak velocity improvement from that drill was +0.5%, and then to make some arbitrary quantification of catching, we'll say it also went up by +0.5%. Personally, I would rather work on specifically peak velocity and accelaration first, and get my 1% improvement. So doing the body weight or 30(to 50%) of 1RM you were talking about. And then I'd go and do the catching stuff. So start with the tennis balls, get myself locked in, rep the hand eye a little for like 10 minutes, and then work with footballs. Your last point also talks about making the drill more challenging for things like balance and his 'core'. But really all you're doing at that point is improving the his ability to perform that specific drill. Things like stability and balance tasks have been shown in studies to not have carry over. So being able to do a balance beam tasks doesn't carry over to running and being hit. The closest way you could get to that reaction would be to do what Alvin Kamara was doing in that video where he has a barbell on his back and kettlebells were swinging from resistance bands. Although that also looked incredibly stupid and worthless to me, since the force being produced from an NFL player hitting you moving at a respectable speed with a heavy body weight is not being replicated with a couple of 30 lbs kettlebells hanging on a barbell. Love the conversation. Looking forward to hearing your thoughts.

[@birdsfanunfortunately5185]

tyrods sled row didn’t save him from that failed injection

[@ghostgluegoblin9199]

Bro 😭 you killing me ! No chill!?!?😭😭

[@zyx777zyx]

The injection didn't fail... it successfully poisoned him

[@dandantheman9960]

I don't understand the single arm sled. Is it to eliminate the eccentric?

[@nichellemorales7480]

Does Episoketren System really work? I see lots of people keep on speaking about Episoketren System. But Im uncertain if it's good enough to improve your soccer skills.

[@markmontes007]

#kaisotto dapat ganito strength training mo..

[@fhahqubd]

1:26 1:41 4:53 7:45 9:50

[@fhahqubd]

4:53

[@nixodian]

Band 1min41

[@compside]

Odell from 5 years ago?

[@viced7511]

6*

[@kelseywhite3014]

Look at odells hands Jesus he’s a freak

[@MiamiHeat305]

OBJ 😂

[@akash_goel]

Take a drink everytime someone says explosion

[@zachsicard6778]

Can I get those old redskins plates tho

[@Swaggmire215]

No wonder Brent celek was so goddamn strong sheesh.

[@KitaBooBear]

Gonzo

[@paytonhardy7814]

How long ago was this 😂?

[@benedictalpha8349]

A year ago dummy

[@paytonhardy7814]

@@benedictalpha8349 i know the video was posted a year ago clown but the clips in the video were not taken a year ago. Odell has been out of collage for about 5 or 6 years. You sped

[@zyx777zyx]

Video was taken in 2014. Benedict Alpha you are a Beta you average lazy person.

[@carloscampoverde2681]

Pensé que era Star Lord😊

[@tlz124]

I don't understand the chained bench press. It's just more weight on the bar. I could see chains making a difference on incline/decline because it can help keep the bar from drifting one way or the other. But on flat bench, it seems like it would be the same as adding more weight on the bar. And it's a little bit "Hey look at me i'm so hard cuz i got chains on the bar"

[@3DHDcat]

Chains are accommodating resistance make lockout more tougher

[@tlz124]

@@3DHDcat Adding weight does the same thing though. Maybe with resistance bands it would make it progressively harder, but the chains don't add more resistance than weights do. Like, they don't get heavier or lighter

[@3DHDcat]

@@tlz124 ever benched with them? They make the bar unstable, good for stabilising muscles, can't go too fast on them

[@tlz124]

@@3DHDcat Yeah i have. It's been a while, but i always figured it was just a psychological issue more than a real issue. Maybe the chains i was using were too light

[@GetShmanged]

@@tlz124 nothing to do with stabilization like that guy said. Its used for accommodating resistance (AR). AR allows for linear force lines, and is therefore use to improve peak power. Just type in accommodating resistance on google and you can find multiple websites that can give you layman's descriptions for how it all works. Just don't go to something like bodybuilding.com which is usually garbage

[@mr.meeseeks3255]

White dude in the beginning sounds like Ben Askren

[@graycemccoy2100]

Do anybody know about Episoketren System? Does it work? I hear a lot of people improve their soccer skills with it with this popular training program.

[@gswdubnation2023]

they just saying shit because they getting paid 😂😂

[@Zatt56]

No back squat?? No cleans or snatches? Wtf these guys doin. But they are the pros, so can't really talk shit about it

[@TheOmengod]

Playoff Dola!

[@eye4lies]

What’s up with them white dudes always wearing that cap reversed….todd, ted, skip or tucker….most be their names

[@kropp38]

Do NOT train like a pro. The pros get hurt and most trainers don't know how to prepare NFL players for the season. There is nothing helpful in this video except maybe Reverse Lunge and Bench w/ Chains

[@thedildozer6775]

They still get hurt because they play the most injury prone sport in America. I don't see one exercise in here that wouldn't applicable to the field.

[@MrSpicabooo]

my thoughts exactly, most athletes are good INSPITE of their trainers not because of them.

[@GetShmanged]

@@thedildozer6775 for training in general, you always want the best "bang for your buck". The general population wants "the quickest way to grow HUGE biceps". Well, the same thing needs to be considered for athletes. Generalized Physical Preparation (GPP), like heavy bench press, squats, deadlifts, trap bar deadlifts, etcetera, all make the athlete stronger. From there, they're required to perform the specific tasks of the sport, like blocking, running routes, throwing, jumping. Well, if the exercise isn't directly benefiting their overall strength, power, acceleration, peak velocity, or specific skill it should be thrown away, since it's not OPTIMAL! For example, Amendola did a step up into catching a tennis ball. 1. The man isn't paid to catch tennis balls, so although it's working hand-eye coordination, the drill could be made more specific by having him interact using a football instead. 2. The ball was always thrown at roughly the same spot, allowing Amendola to "turn his brain off" which makes him less likely to focus on looking the catch all the way in. 3. Unless they're intentionally reducing impact and intensity for this exercise, they could've had him jump to catch the ball instead of just doing a step up. 4. He can clearly do those step-ups 'all day', meaning the load of his bodyweight plus the vest he was wearing wasn't enough stress to cause an adaptation towards improved peak force output (strength), not power, and he's certainly not moving fast enough to improve peak velocity. So this raises the question, where did he get the best "bang for his buck"? The answer is nowhere... During that exercise, he never did.

[@thedildozer6775]

@@GetShmanged I don't like the term "pointless exercises". I think if anything is beneficial to you in any way then it's worth doing. If this was an exercise that he did after he had already gotten through his main lifts, then I'm down. If he were just doing step ups without catching anything at all it would still be a great exercise. Have you ever done step ups before? They put on serious leg growth and are a good movement. Now he's just doing those while catching a tennis ball, which is even better. If you do any exercise TILL FAILURE, you're gonna see muscle growth. If he did these step ups till failure, he's gonna see muscle growth. The tennis ball catch just makes it better. If one were to cherry-pick and dissect the exercise like you did I'm sure they could come up with a better exercise than that. But that doesn't mean it's a pointless exercise or that he didn't gain anything from doing it. I trained like a bodybuilder in preparation for my senior year of college football ((bench press 8 sets till failure, dumbell incline press 3 sets till failure, bodyweight dips 3 sets till failure, chin ups 3 sets till failure, lat pull downs, curls, tricep extensions, accessory lifts ect)) Then for legs I couldn't do weighted squats because I had a serious back injury so I could only do bodyweight squats ((5 sets BW squats till failure, 3 sets weighted lunges till failure, 2 sets jumping lunges till failure, bulgarian split squats, step ups, accessory lifts)) I ended up having the best punch of any D-Lineman on the team. I had great lateral movement and could beat most of our linebackers in a shuttle run, I had a box jump as high as most of our lesser linebackers, and I could outrun some of our outside linebackers/d-ends. I moved very well for a 260 pound white boy and I believe all of my typical bodybuilder-meathead exercises contributed to that. I never did any optimal movements like the athletes in this video did. But i'm sure if I did then I would've been better at what I did. So I'm not gonna diss any of these exercises.

[@GetShmanged]

@@thedildozer6775 I would argue the light weight exercises you did improved muscular endurance, whereas the weight resisted exercises (based on rep range) improved your strength. Comparing to other teammates also isn't necessarily indicative of OPTIMAL training. What were your numbers, what were your teammate's numbers, what were they doing through the offseason. If they barely trained of course you outperformed them, since you outworked them. Im not discrediting work. I believe almost all work is good work. But I will stand by my statement that some work is better than others based off of periodization and personal needs. And like I said, it didn't look like Amendola was gonna reach failure in that exercise anytime soon. So I really doubt he was getting a significant benefit from the step up portion of the movement. And like I said, if it's towards the end of the lift and he's doing that, I'd rather catch a football and jog through the top of routes or something of the sort, as apposed to doing step ups to catch a tennis ball.

[@firstnamelastname6920]

Lmao isn’t Sherman on the Niners?? 😂😂 kinda sad he’s still wearing Seacocks gear

[@elitefreedomtv2395]

First Name Last Name old video

[@kobeisthegoat5767]

First Name Last Name ur an idiot🤦🏽‍♂️

[@masterlee1372]

Back in the days when Sherman was good. He sucks now cause he's with the niners.