Structural balance in the human body, if perfectly developed, would allow all of your muscles to be proportionately developed. You’d have the perfect amount of flexibility. Your joints would move smoothly through a full range of motion.
Too bad we don’t live in a perfect world. The truth is that the stresses of daily life, our jobs, and sports cause imbalances in almost everyone. You’re a little tight here or a little weak there. You slouch in your chair at work or in the car. Maybe your hands hurt from typing all day, or maybe it’s your shoulder from doing bench press.
The good news is that you can train to fix those problems.
Vern Gambetta is a world renowned strength and conditioning coach with over 40 years of experience. He has worked with athletes in many sports including experience in high school, the NCAA, NBA, and extensive work with Major League Baseball teams. He’s certainly someone worth listening to if you’re serious about sports performance training. In his book, Athletic Development, Gambetta summarizes all his years of research and experience. He covers all aspects of a fully integrated plan for sports performance training.
In the beginning of the book, Gambetta takes the time to point out that coaching is a unique blend of science and art. He notes that every athlete, coach, and circumstance is different. It’s worth considering each of these variables when designing training programs. While science is hugely important, there’s always that “human” factor, right?
Develop explosive power with this overhead movement. Watch this video to see how it’s done.
*Stay Tight! *Abs Engaged!
Old time strongmen would train with homemade equipment. This stuff was made from whatever they could get their hands on, and came in varying grip diameters and shapes. Thick bar, or fat bar training was born. The world’s elite strength coaches have caught on, and professional athletes, bodybuilders, and strongmen have known about fat bar training for years. You will develop not only greater grip strength, but improve your overall strength as well. You’ll also increase stability and improve structural balance in your upper extremities, possibly reducing pain from tendinitis or other repetitive use/imbalance injuries.
The overhead squat is great for assessing and developing total body flexibility and basic strength. By evaluating your overhead squat form, you can pinpoint areas of weakness or tightness to target during your training. I’ll show you how.
This Fly variation will open and build your chest while having the added benefit of increasing shoulder flexibility and overall functioning.
With Online Personal Training from JoeToProAthlete.com you’ll learn how to fit this move into a complete training program. You’ll also get live 1-on-1 support from your coach, and everything you need to train like a pro!
Take your glutes and hamstrings out of the equation, and make your quads work overtime with this simple leg exercise.
This unilateral leg exercise is great for lower body structural balance and developing a stable base. You’ll build your VMO, stretch your hip flexors, and gain ankle mobility.
*Notice that my knee DOES travel forward over my toe, and my heel stays planted on the ground.
Championed by world famous strength coach Charles Poliquin, this step-up variation is great for developing the VMO- resulting in greater knee stability and decreased risk of injury.
Use the front squat to build powerful legs. Also, front squats are a great exercise for improving your Olympic cleans.
One of the best exercises for overall strength development. Also, when strength training for weight loss, squats will burn huge amounts of calories. You’ll build muscle, improve body composition, affect hormone levels, and more.
A basic move for building strength in your legs. You’ll also develop strength in your core and butt, plus you’ll burn huge amounts of energy for fat loss.
In real life, or in sports, your abs rarely perform contractions in a straight line. Train for real world demands with medicine ball move that goes diagonally across your body.
Develop core strength for explosive movement with this medicine ball exercise.
Build strength, power, and even condition with this explosive medicine ball movement.
Develop core strength, plus explosive power in your chest and arms with this medicine ball move.
Build upper body strength and power, plus build muscle in your chest and arms with this one simple exercise- no equipment necessary! As a bonus, you’ll also build strength in your core.
Open up your chest, build your lats, and add strength to your chest with this one efficient movement. Here, we use a kettlebell for weight, but you can use anything.
This is a triceps extensions variation done with dumbbells, while laying on a bench. Develop stronger, more sculpted arms with this simple move.
A simple overhead move for stronger shoulders. Overhead presses can be done seated, like this, with or without back support.
Zottman Curls are a variation on the classic biceps curl. By turning your hands over at the top of the motion, you will involve more forearm and grip training on the eccentric portion of the exercise.
This classic Olympic lift develops strength, speed, and power. It will also help you develop body awareness and coordination.
Deadlift is one of the best exercises for developing pure strength. Train your legs, butt, back, abs, traps, and grip in one movement.