What’s up everyone,
Sorry for the lack of blog updates lately. Things here at Primal are growing fast and I have been putting a lot of focus into getting the newer athletes caught up and ready for their winter season.
You should be doing the same. If you need help, that’s what I am here for. Please make sure you ask your questions and I will get them answered here on the blog or in the weekly newsletter. Make sure you sign up for the newsletter if you haven’t done so already.
One question I get a lot has to do with what I call the “magic bullet for throwers.” People will e-mail me asking for that one thing to make them a better thrower. What’s that one thing they can do to become a better thrower. What’s one thing they should improve upon in the weight room to become a better thrower.
The answer? There is no one thing. The best thing you can do to improve your technique is to improve everything little by little. Here’s why:
If you take form and technique completely out of the equation, there are certain “ingredients” that make up a great thrower. Certain things like height and arm length, etc can’t be improved. The things that can be changed are strength, power, explosion, vertical leap, conditioning, agility, balance, coordination, footwork, speed (running speed), flexibility, size (weight), and quickness (reaction time).
If you put the majority of your efforts into increasing just one of those things, the others will take a hit and your throw won’t see much improvement. At the same time, if you continue to improve on what you are already really good at, your throw won’t see much improvement.
For example, if you spend three months trying to increase your squat and forget to train your speed, footwork, and balance, your throw won’t see that big of an improvement. Also, if you have really great strength and put all of your focus into further improving your strength, other aspects of your athletic ability will falter because you aren’t actively training them.
This is the best answer I can give. If you ranked all of the “ingredients” I listed above on a scale of 1 – 10 and gave yourself a grade for each, you will have some that are close to 10 and some that are close to 1.
If you want to be a great thrower, you need to get the ingredients that are close to a #1 and try bringing them up. If your vertical leap stinks but you have a 400 pound bench press, focus more energy into box jumps instead of the bench. Adding a few inches to your vertical leap will help your throw a lot more than adding 5 pounds to your bench press.
Hope this makes sense. Improve what you are not good at. It’s really that simple.
If you are in need of improving your strength, explosion, your conditioning, or your grip and need a great program to help you do it, click here
Thanks and keep emailing me those questions.
Coach Matt Ellis
Is it really Wednesday already?
Wow. This week is flying bye. You know what they say, time flies when you are having fun.
Time also flies when you are coaching 25 athletes at night, caring for an 18 month old during the day, publishing a new e-Book, and creating videos and blog posts.
But I love it. And that’s why I do it.
I am also keeping the Starbucks up the street in business!
Sometimes when you are feeling tired or run down, you gotta stand up, get fired up, and attack the day.
Throwing taught me about breaking through barriers.
Unfortunately, I didn’t have a whole lot of help when it came to strength training and conditioning when I was in high school and college.
That’s why I am so passionate about helping other athletes reach their goals and why I am so passionate about strength training.
Following along with yesterday’s post, today I am covering another exercise that appears in the new e-Book, The ULTIMATE Off Season Strength Training Guide for Throwers.
Today is all about the Recline Row. Ever heard of it? I used to call it a “Fat Guy Pull Up” when I was in college. These are great when bodyweight movements like pull ups give you some trouble. Check out the video to learn more.
There it is, the Recline Row. These appear in the new e-Book a few times and are a killer on your back, biceps, forearms, grip, and core. Give them a try today and see what I mean.
Just a few more days until the book goes live on this site. Make sure you sign up for the free newsletter on the right. Enter in your e-mail address in the box. Once the book goes live, you will be the first to find out and get your paws all over it. Simply download it to your computer, laptop, tablet, phone, whatever you have. You can print it out too, if actual paper books are your thing.
Hope to hear from you real soon.
Coach Matt Ellis
Happy Wednesday everybody,
If you haven’t done so already, please read this post. I am honored by this nomination. More details are coming and I will get you all the links and information as I learn more.
On to today’s post. You know, every so often a new throwing sensation hits the web that gets people talking. It could be a new style of throwing or a young phenom who is breaking all the records.
Typically it is a video that gets forwarded around and posted on all the message boards and Facebook. I remember a few years ago it was a girl who threw shot put out of a cartwheel maneuver. It was crazy to watch but the girl had a good idea.
Recently I received an e-mail from a coach who was asking about the technique of a girl named Avione Allgood. I had never heard of her or saw videos so I took to the internet to learn more.
I found one video of Avione throwing shot. Her technique is a little different but you can’t argue that it works and allows her to launch the ball.
This coach who e-mailed me stated he was considering teaching this style to one of his athletes and wondered what I thought. He also wondered if I though this style would allow her to have long tern success or if it was limited.
Check out the video below for my response and a little lesson on sticking to the basics.
So there you have it. You can see why this athlete is stirring such a buzz in the throwing world. Her technique is a little different but all the basic building blocks of a solid throw are there.
She accelerates her body and the ball. The shot stays at a smooth increase all the way from the back of the circle to the release. Her power position is solid and she has great footwork.
Very solid technique from a great thrower. No wonder why the ball goes so far!
Now, will this technique be able to get her to her full potential? I don’t think so.
I don’t think it is as solid of a technique as the rotational or the glide. I wouldn’t suggest anyone stop their training and do a 180 and start learning this style.
This style works for her because she has solid mechanics and she has the fundamentals of the technique down pat.
I’m not going to say it’s wrong or right. It works well for her, so she should keep doing it.
Check back in tomorrow where I will have a new video on lower back injuries and how to prevent them. Make sure you “Like” Primal Athlete Training Center on Facebook and let your friends, teammates, and coaches know this is the place to come to have your throwing and training questions answered on a daily basis.
Coach Matt Ellis
In case you missed it yesterday, check out this post. It’s still crazy to me that this happened.
On to today’s post. Today is all about explosion and power.
Explosion and power are basically one in the same. They are a perfect blend of strength and speed. Explosion is when strength and speed come together as one.
Here’s the issue? How do you train for it? Do you spend one day working on 100% speed training and another day training 100% strength? Do you just lift lighter weights all the time? Do you lift heavier weights expecting the light stuff will just start moving faster?
To get more explosive, you have to blend the strength and speed training together with certain movements. Check out the video below to see my two favorite movements to build explosion and power.
To look at it from a different point of view, you have to move the heaviest weight as fast as you possible can. If you can clean a 45 pound dumbbell as fast as a 35 pound dumbbell, you should be using the 45.
If you can clean a 55 pound dumbbell as fast as the 35 pound dumbbell, you should be using the 55.
However, if you pick up a 60 pound dumbbell, clean and press it, but you are moving it really slowly, you won’t be building explosion anymore. You will have crossed too far into the strength zone.
Same goes for all exercises. Move a heavy squat fast, you are training explosion. Bench press, deadlift, overhead press, clean, snatch, whatever movement you pick. If you take a medium weight and move it as fast as you can, you will be training explosion.
Check back in tomorrow for more throwing and training information. Make sure to “like” Primal Athlete Training Center on Facebook and spread the word to your teammates and friends.
Thanks in advance,
Coach Matt Ellis
Before I get going with today’s blog, a lot of you deserve an apology. Yesterday I am sitting in my basement with my wife and son waiting for hurricane Irene to pass and my phone starts going crazy.
Message after message starts coming in and my phone won’t stop buzzing with messages. I look down after a few minutes. 122 new messages.
After the storm passes and the skies start to clear up, I go online to look at all these new e-mails only to realize a lot of them were from May thru August. I had never seen them before.
Somehow they all got clogged up in my e-mail somewhere and were never delivered. There are so many throwing questions. Some of them might have been from you and if that is the case, I am truly sorry.
I am going to make every effort to get these questions answered by the end of the week. The best questions will be answered by video while the easier questions will be answered by a reply e-mail.
On to today’s blog. Today is all about the bottoms up press.
A few weeks ago, I made a video that was featured here on the blog and on the DieselCrew.com website. In that video I demonstrated a bunch of exercises you can do with common gym equipment and kettlebells. One of those exercises was a kettlebell bottoms up press with a 16kg (35.2 pound) kettlebell.
It was bound to happen. Some keyboard samurai left a comment asking if that was all I could do. So, I decided to find out.
In all honesty, I had no idea what I could bottoms up press. I have done a 36kg in the past and gave the 40kg (88 pound) kettlebell a ride. Check out the video below to learn more.
So there you have it. Not too shabby if I do say so myself.
You should give these a try if you have a set of kettlebells at your school or at your gym. They are pretty tough to master and fry your grip pretty bad.
Tomorrow and for the next few days the posts will be all about throwing. I have plenty of questions to answer and will get them posted up on the blog every day.
Keep checking back in and make sure you let your friends, teammates, and coaches know about www.PrimalATC.com. Click the Facebook “Like” button on the right too. Help spread the word to throwers around the world what happens here on a daily basis.
Coach Matt Ellis
Happy Friday all,
What a great day so far. A perfect day to get work done.
Before I get to the post today, I want to remind all of you that I will be making a huge announcement on Sunday in the newsletter. Make sure you enter in your e-mail address on the right to sign up. You won’t be disappointed.
I hope you all saw yesterday’s post and video on grip training with weight plates. I hope you all tried a few at the gym and saw how difficult and how necessary training your grip is for a thrower.
The fingers are the last thing that touches the implement. Don’t let it be a weak spot.
Today’s video is all about grip training with hex dumbbells. A lot of gyms and training centers don’t like hex dumbbells because they are a little rough looking and don’t look as fancy as the chrome and rubber “pro style” dumbbells.
I call B.S. on that one.
Hex dumbbells are awesome. Check out the video below to learn more about grip training using hex dumbbells.
Like it says in the video, use your imagination. Just as long as you are hanging on to the dumbbell by the blob on the end, your grip is going to get fried.
Mix it up. Get fancy. Leave a comment below and let me know other hex dumbbell moves to improve your grip.
Huge announcement this Sunday on the newsletter. Sign up to learn more. It’s free. Enter your e-mail on the right.
Coach Matt Ellis