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
Sorry for the late blog post today. I am in NJ at an awesome coaching and business seminar. I always invest in my education so I can bring the most up to date and best content to all of you.
I love you guys and appreciate so much that you come here to read this blog and watch my videos.
Make sure you sign up to the newsletter over to the right————————->
This seminar has given me so many new ideas that I will be releasing on Sunday when I send out my weekly newsletter.
Make sure you sign up. I hate spam and don’t send things every day. The people who have already signed up know that what I share is 100% free information that is beneficial for your training and coaching.
On to today’s blog post and video. Today is all about staying low in the middle of the glide shot put and keeping your throwing trajectory at the correct angle.
In beginners, there is a lot of emphasis on using the entire circle and getting your body moving backwards super fast and low.
This sometimes causes a “hump” in the middle of the throw and knocks the smoothness and trajectory out of whack. Watch the video below to learn more.
So there you have it. You need to start a little higher until you get the idea about sucking that leg under you and keeping the back low. Once you get the idea, you can start to lower your body position every so often until you are able to produce the most power to that throw.
Sunday I will be sending out that weekly newsletter to everyone on the mailing list. If you aren’t on that list, you will seriously be missing out on some huge announcement.
Talk to you on Sunday.
Coach Matt Ellis
Big thanks for checking out the website today. Today is a very special day for me. Voting has begun to decide who is the top Rising Star in the fitness industry. I was nominated by my friend and mentor Zach Even-Esh. Voting started last night. If you still need to vote, here is the link:
Scroll down until you see my ugly mug and vote for me. From the looks of things, I am the only coach surrounded by a heap of weight loss, bootcamp style trainers. You can vote as many times as you want. Just hit the refresh button and vote again.
So take the day off work, stay home from school, and vote a few thousand times.
On to the blog post for today. Today is the last day covering the prevention of lower back pain in throwers. This is a subject near and dear to my heart because I suffered with low back pain throughout my entire track and field career.
On day 1, you learned about the causes of back pain. Day 2 covered how to stretch the affected areas. Day 3 you visited with my chiropractor and former javelin thrower, Dan Denette.
Today is all about getting the hamstrings, low back, and hips stronger. In this video I cover 2 exercises that you can do after your warm up but before any heavy lifting or throwing to improve your low back health. Check it out.
There you have it. Improved flexibility and strength in the hamstrings, hips, and low back with just 2 exercises. Try these out today and let me know what you think.
This week I will be releasing a new book designed specifically for throwers. This book is 60 pages of training and conditioning information with a full 13 week training template that you can follow to maximize your strength gains.
It is in the final editing stages.
Just like the last big giveaway, the newsletter recipients will get the first crack at this. Make sure you sign up for the newsletter so you get first dibs on this great off-season training book. The sign-up form is at the top of this webpage.
Coach Matt Ellis
Happy Monday. I hope you all had a great weekend and are pumped up for another great week of throwing and training.
Football is on TV and that can only mean one thing: Indoor track season is right around the corner.
In just about 3 months, you will be attending your first track meets and competing against other throwers.
If you have been reading this blog, viewing the videos, and practicing all summer, you will have no problem.
If, like 99% of throwers out there, you sat on your butt all summer and did nothing, good luck to you. Hopefully you don’t have to throw against a committed athlete who trained all summer and has the desire to win at all costs.
Today’s blog continues our discussion of lower back pain for throwers. Today I visit my chiropractor for an adjustment and a short interview. WATCH THIS! This is very important and will help your perform at your best and be a healthier athlete.
As you can see, nothing I have written in the past few days has had anything to do with fixing. It is all about PREVENTING. Just like doing preventive maintenance on your car or on your teeth, preventive steps are needed to keep your back healthy and pain free.
I know, I know. Your back doesn’t hurt now so why go through the trouble?
I said the same thing a few years ago right before I got badly hurt. You need to take precautions. Get adjusted. Find a professional to help you get healthy.
If NBA, NFL, MLB, MLS, and other professional athletes use chiropractors to stay healthy, you should too.
If you are in the Boston area, you need to check out Denette Family Chiropractic. Dr. Dan and Dr. Kris are the best.
Check back in tomorrow to learn three of my favorite exercises to strengthen your hamstrings, hips, and lower back.
Coach Matt Ellis
Alright guys and girls, it’s Friday. Hope you have a great weekend. I have some things for you to try this weekend to help you move better and feel better.
Yesterday you read about lower back pain. It’s something that happens to almost every thrower during their careers.
And yesterday you watched a video explaining why. Flexibility is the key factor to preventing lower back pain and increasing lower back health.
You see, the lower back, hips, and hamstrings are all connected. They all work together as one unit. If one isn’t working correctly or can’t get in the right position, the others will pick up the slack, wear out faster, and get hurt.
That’s just the way it works.
Today’s video is all about getting the hamstrings, hips, and lower back more flexible. Check it out. Use these techniques to get more flexible and healthier.
There you have it. On Monday, I will hit you with Part 3. Part 3 is all about strengthening the hips, hamstrings and lower back to help make you more resilient and further prevent injury. So make sure you check out yesterdays post again and tune back in on Monday.
Have an awesome weekend. Go out and throw and enjoy the great weather. Let me know any questions you have about training or your form and technique and I will get them answered for you here on the blog.
Coach Matt Ellis
I can think back to my throwing career and to the injuries I had during that time. I am sure if you have ever been injured, you know what it feels like.
Injuries are awful. The pain hurts but not being able to throw or train can sometimes be worse.
One of the most common injuries with throwers (something that still bothers me to this day) is lower back pain. Sometimes it is a mild sprain and sometimes it can turn into a herniated disc or even require surgery.
Surprisingly, the number one reason I see low back pain in the throwers I coach has very little to do with the lower back. Many times, it is inflexible hamstrings and immobile hips that lead to lower back pain.
The reason? The lower back, hips, and hamstrings are all connected and work together. If one part breaks down or is not working correctly, the other parts will take over and wear out faster.
Think of it like a car. If you have a car with a bad gasket it might use too much oil. If you don’t keep adding oil, something vital to the engine might break down. If that breaks down, the whole car is out of commission.
The same is true for your body. If you have weak or inflexible hamstrings, they won’t work correctly. This means your lower back will take over. If you continue to use your lower back too much, you will eventually get hurt.
Check out the video below to learn more about improving your back health.
There you have it. Step one is teaching yourself how to hinge correctly. Tomorrow you will be able to watch step two, getting the hamstrings, hips, and lower back healthier and more flexible. On Monday, I will wrap up with step 3, getting the hamstrings, hips, and lower back stronger.
Keep checking back for more. This weekend I will have an exclusive offer for all of my newsletter recipients. If you haven’t subscribed to the newsletter, make sure you do it now. The form is on the right. Just enter your e-mail and you will get on the list and your two free gifts.
Coach Matt Ellis