Blaine Donoho
@CoachDonoho
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Private Strength Coach at APG Strength
Nashville, TN
Joined June 2012
Strength at length.
OWN YOUR END RANGES Adequate mobility and ROM through relevant movement is great. If that’s not a limiting factor, make sure you’re strengthening and stabilizing the end ranges of those movements. This will only allow higher production and confidence through said movements.
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OWN YOUR END RANGES Adequate mobility and ROM through relevant movement is great. If that’s not a limiting factor, make sure you’re strengthening and stabilizing the end ranges of those movements. This will only allow higher production and confidence through said movements.
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Single Arm Alternating DB Pullovers Been experimenting with this one lately and have really liked it. Emphasizing pulling through the scap and lat to return the DB back above chest level
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Couldn’t find the product I wanted… So I built it. Coming soon.
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Off season just began for the pro baseball guys! Goals right now: ✅Address weaknesses ✅Knock the rust off ✅High motor unit recruitment and force output This is on one of our high force days. 1A. Iso wall drive 1B. Shredmill Gear 2 1C. Seated broad (not videoed)
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Shoulder and Scap Health This is a pitcher less than 24 hours after a start. This isn’t all we did today but the goal is to regain ROM lost after pitching. 1A. Weighted Shoulder Circles 1B. Full ROM DB Row (emphasis on scap movement here) We also squatted heavy bc why not
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This one was a lot of fun! Humbled to be asked to hop on the pod @StrCoachNetwork
Coach @CoachDonoho Cheeky Mid Weeky episode is LIVE! This was a blast to talk with him as he is one of the bright minds working in the field of S&C. Our goal with the CMW has been and always will be to make S&C not boring, and we do this by highlighting the practicers that make
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High Box Step Up Such a simple, yet underrated movement. We went 3x8 on each leg here to end a max v focused session. High volume to consistently challenge those deep ranges and hip flexor action. Want to make it suck even more? Slow eccentrics here are brutal as well.
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This is why @SHREDmillSpeed is elite. Very minimal coaching done here. Gear 2 naturally creates efficient shapes and angles to produce maximum force. Been a game changer for us ⚡️
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No brainer purchase if you have GPS!
Post-practice report coming next week. Monitor your athletes using a color-coded system that flags who is high, low, or right where they should be. Easily view metrics in the context of daily, 28 day average, and 28 day max. Just sync, print, and share to your staff.
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Hip Flexor Slide Lunges Focus on keeping front knee stacked over ankle, torso tall, and elongating back leg as much as possible with minimal knee bend. Lights up backside hip flexor. Adding the DB allows for little more stretch in the bottom. Thanks @Tyry202 🤝
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Needed a “flush out” lift yesterday. Felt tight and achy. Typically when I feel this way I try to spam the spine, knees, and hips with a lot of movement and deep angles. 1A. Jefferson Iso SS 1B. Deep Tier Weighted Split Jumps 2A. GHD Side Bend 2B. MB Around the World
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GIVE ATHLETES AUTONOMY I’ll preface by saying this is situational, but if they can handle it, let athletes choose the movement THEY want to achieve the stimulus YOU want. On days we squat, our college athletes know they always have the option of front OR back OR SSB
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STOP USING IN GAME REST TO WORK RATIOS AS A MEANS TO AN END I’m not saying it’s not relevant. But it’s also not the whole picture. How much “rest” do you think a HS football player is getting after getting his 💩 rocked two minutes prior? HR STAYS ⬆️ THE WHOLE GAME PEOPLE
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LOAD YOUR BULGARIANS! Rfess is a staple in my program and we don’t shy away from loading it up. Love the angles and range of motion this movement forces. If they can handle it, take away the DBs and let them hop under bar!
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Don’t neglect the crossover! Some athletes have a hard time understanding how to utilize a crossover step. This drill provides some constraints (the hoop and cone) to force them to over emphasize it. Drills are for FEEL. Get them to feel it so they can better apply it!
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🔥🔥🔥
Don’t stay stationary when loading the adductors! Side lunges and Copenhagens are great, butI think we are missing the mark if we aren’t dynamically loading the adductors (or frontal plane in general) through resisted movement. Here’s a lateral sled drive for one example.
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More 🔥 from @CoachDonoho 🥜
Don’t stay stationary when loading the adductors! Side lunges and Copenhagens are great, butI think we are missing the mark if we aren’t dynamically loading the adductors (or frontal plane in general) through resisted movement. Here’s a lateral sled drive for one example.
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Don’t stay stationary when loading the adductors! Side lunges and Copenhagens are great, butI think we are missing the mark if we aren’t dynamically loading the adductors (or frontal plane in general) through resisted movement. Here’s a lateral sled drive for one example.
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