Craig Edwards
@Craig__Edwards_
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💪 Coaching parents to drop 20+ lbs of fat and increase energy without restrictive diets, hours in the gym or losing their 💩|| 💬 DM me ‘parent’ to learn more
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What do I do for clients?
I help you get stronger, drop bodyfat, feel great, and improve your quality of life through sustainable methods that fit your lifestyle.
No crash diets. No crushing workouts.
If you are ready to be the healthier version of you, send me a DM and we
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Training female athletes is no different then training male athletes, except one thing - many coaches have lower expectations. Don’t be afraid to push female athletes. Don’t be afraid to expect a lot out of them. You’ll be pleasantly surprised how badass and 💪 they’ll become.
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18 lower body exercises we use with our athletes...in 20 seconds
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If your core training consists of crunches, sit ups, Russian twists or anything else along those lines, your doing it wrong. Resist motion, don’t create it.
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If an athlete cant perform a proper 1leg linear hurdle hop, 1leg medial/lateral hops and/or 1leg squats in a controlled environment, do we think they’ll be able to throw on the brakes or change direction when they are moving at full speed in a chaotic environment? Probably not.
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After posting the TBDL vs. Skater Squat video a couple days ago I got a bunch of messages asking why the tennis ball❓
It simply forces the athlete to stay in knee flexion, not allowing the athlete to reach back with the back leg, which really cleans up the movement a lot.
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🏒 players commonly have weak hip flexors above 90 degrees. A simple activation drill we use to help with long term hip health/function👇
The 1/2 kneeling set up helps against any compensations (lumbar flexion) & also puts you in a position where all the movement is ⬆️ 90 degrees
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Training for power development doesn’t always have to be fancy or with a barbell in your hand or have some crazy periodization scheme. Sometimes all you need is a few simple pieces of equipment and your body weight.
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There have been a lot of videos floating around the internet showing pro athletes performing some flashy/gimmick-like training
Then there is us, Division 1 🏀 /🏒/🏐 athletes, performing ‘real’ training.
Nothing flashy or gimmicky at all. Just basic stuff done really well.
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Training for sport isn’t complicated. Jump. Land. Sprint. Lift. Sport specific conditioning. Rinse & repeat.
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Training female athletes is no different then training male athletes.
What is different? Many coaches have lower expectations & because of that dont get the results they could.
Push and expect a lot out of female athletes. You’ll be pleasantly surprised how 💪 they’ll become.
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Getting into the frontal plane doesn’t start and end with strength work, it applies to conditioning as well.
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Hamstrings and Glutes In sport➡️hip extensors and knee stabilizers, not a knee flexor👇
Train them accordingly and ⬇️ the chance of hamstring issues. More 1-Leg RDL’s, Sled Marching, Slideboard Leg Curls. And maybe most important, more sprinting 💨
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🔷Bear/Lateral Crawls🔷
Benefits
✅Core stability
✅Hits the often neglected serratus anterior
✅Promotes scapular upward rotation
Problem
❌Rush & allow low backs/hips to move/drift
Solution
➡️external cue that will force an athlete to slow down/maintain control&stability
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"Sprinting is the most explosive exercise in the world. Nothing in the weight room moves at 10 meters per second. I'm not telling people not to lift, but sprinting, in and of itself, builds functional strength that directly transfers to athleticism."
@pntrack
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I am a huge proponent of keeping it simple in the gym.
Push. Pull. Squat. Hinge/bridge. Core.
What does that actually look like? Glad you asked!
Here are my top exercises for each movement pattern.
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If you want to develop powerful athletes, don’t forget it’s more then just Cleans and Snatches
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I feel like a broken record w/ core training but there is still a lot of no-so-great training going on out there.
“During most activities, the primary role of the abdominal muscles is to provide isometric support and LIMIT the degree of rotation of the trunk.” - Shirley Sahrmann
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Too many coaches make this more complicated then it needs to be
✅Want to get fast? Sprint
✅Want to get strong? Lift weights
✅Want to keep progressing? Lift different weights at different speeds (iso & eccentric work) at different times throughout the year
✅Do it consistently
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🗣 Every athlete, regardless of sport, should be performing sled work, whether it be marches and sprints for speed development/acceleration, crossover work to get into the frontal plane and train the groin in a functional way, drags, or even continuous work for conditioning.
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The Sled Crossover is a staple movement for us & a simple way to improve long term groin health with our hockey population ➡️ & easy way to strength the adductors (cross under leg) in an extremely functional way while also getting more frontal plane work into the strength program
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Theres been some talk about sport specific training lately. For me close to 85-90% of what I do with various sports is essentially the same. Everyone...
✅sprints
✅throws med balls in various planes
✅loaded power
✅knee and hip dom work
✅upper body push and pull
✅anti core
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Force is force. I like cleans and snatches as much as anyone, but you can probably get the same results from jump squats with the trap bar or dumbbells with a much lower barrier of entry.
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1-Leg Squats check a lot of boxes
✅Knee & Hip stability/strength
✅Stabilization in all three planes
✅Ankle mobility
✅No spinal loading
✅Extremely low back friendly
✅Easily regressed by shortening the range of motion
✅Easily progressed by adding load via chains, vests, etc
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How often are the people you train getting into different planes?
It’s important, for both sport and life, that you expose people and their musculature to more then just the sagittal plane.
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One of the biggest issues I see with 1DB or 1KB Overhead Pressing is that athletes have the tendency to lean back and extend through the lumbar spine. Using the half roller seems to help create more tension throughout the core which limits the ability to extend through the spine.
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Sometimes less verbal/physical cueing is better and shutting your mouth and letting an outside source provide some feedback allows the athlete learn by actually doing. The disc and 🎾 keep people honest - you either perform the movement correctly or you drop the 🎾
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The 1-Leg RDL is probably our
#1
️⃣ movement for prevention of hamstring injuries. But it’s an exercise that is hard to perform well b/c of the stability on the hip/core in all planes
General💭on a 👌1-Leg RDL
1️⃣Keeping the hips square and level
2️⃣Keeping solid upper body posture
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I love when athletes are able to move big weight with great form, like a picture perfect heavy Trap Bar Dead Lift
But what I love even more is when athletes crush movements like 1-Leg RDL’s & 1-Leg Squats with perfect form, showing great overall stability and unilateral strength
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Parent: What supplement(s) should my child take?
Me: Sleep, water, real food.
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Lots of people say or think that deadlifting is bad for your back. It’s not. Deadlifting with 💩 form is bad for your back. Deadlifting with good form will actually make your back stronger and more resilient to injury.
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I see a lot of basketball training on social media that seems to be more about cool looking exercises then actual training. Reality is, training basketball players for performance and durability is no different then training any other athlete ➡️ master and hammer the basics.
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What would be nice to see in 2019? Strength coaches doubling down on the basics. The basics may be boring, but not matter the level they should be a priority for all athletes.
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Horizontal power/strength is something that I feel we don’t train enough in the weight room.
A simple movement we use is the Band Broad Jump. Allows us to train horizontal power while also taking a lot of the landing stress off of the knee that we’d see in a normal broad jump.
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Bad Box Jump
❌Landing with the hips in-line or below the knees
❌Landing with poor posture➡️ a rounded back or knees caving in
❌Jumping down from the box
Good Box Jump
✅Jump and land from the same position
✅Land with great posture
✅Step down off the box instead of jumping
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Trap Bar DL bother you’re lower back a little❓
Then Skater Squat‼️
Essentially the same exact movement pattern, just on one leg.
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Name an easier & more effective way to train power❓
✅Triple extension/full hip extension on every rep
✅Extremely easy to learn
✅Extremely hard to mess up
✅Extremely shoulder & wrist friendly for a population of athletes like hockey that tend to have shoulder & wrist issues
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Lot of debate lately about catching Olympic lifts.
I get why people don’t, but we do catch.
I think there is some benefit to not only creating force via Olympic lifts but also being able to absorb the force and decelerate the weight from and injury prevention standpoint 🤷♂️
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Our ‘Core’ Training
No crunches. Not sit ups. No leg lifts. No Russian twists. No quick ‘ab’ session to start or finish a workout
We use exercises that resist extension, flexion and rotation, loaded carries and get ups.
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Can we prevent ACL tears?
No.
Can we significantly reduce them with proper training?
Yes.
Deceleration, landing mechanics, change of direction, and 1-leg strength are all key.
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Core Work: don’t create movement, resist movement.
Here is one of my favorites...much, much more difficult then it looks.
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S&C love to debate a ton about 1leg vs 2leg work. No matter where you stand, getting strong on 1leg is incredibly important. As
@joearatari
said, there is a huge issue if you have an athlete that can 2leg squat big
#s
but then needs to grab light dumbbells for their 1-Leg work.
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Core ➡️ stabilizers, not movers. Motion prevention, not motion creation.
✅ Body saws, rollouts, fallouts, front/side plank variations, crawling, carries, etc
❌ Crunches, sit ups, russian twists, leg lifts, etc
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People often ask me how we periodize with our younger athletes.
We don’t. We train basic movements and do it consistently. When something is too easy, we grab a heavier weight.
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Looking for some different ways to develop power❓
Here are 20 different ways‼️
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Building the engine is extremely important when trying to develop an athlete.
But probably not as important as building the brakes.
Force absorption > Force production
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“The scapular stabilizers are the most important muscles for protecting the shoulder.”
@ZachDechant
More rowing + Less Pressing/More Shoulder Friendly Pressing = Healthy Shoulders
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There has been a lot of talk on sport specific training. IMO its pretty straight forward👉training is human specific not sport specific. I’d say 85-90% of what we do is the same from team to team/sport to sport. The remaining 10-15% is based on specific injury concerns in a sport
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Are deadbugs simple? Yup
Are deadbugs a little boring? Yup
But they are far from worthless. They go a long way to help improve the lumbo-pelvic-hip stabilizers but also push more of a posterior pelvic tilt which is big for🏒players who typically live in an anterior pelvic tilt
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Though Loaded Jumps have become a huge part of our power development, Hang Cleans still have their place in our program
✔️Taxes entire body/kinetic chain
✔️Teaches an athlete to develop/produce/absorb force
✔️⬆️ Fast-Twitch fibers
✔️Fun➖most athletes really enjoy them
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As strength coaches, our goal shouldn’t be hitting numbers in the weight room, it should be getting the greatest carryover to sport.
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I personally don’t squat on two legs often anymore because of low back pain, but the Landmine variation has been great. Zero low back pain and it also seems to really clean up my form, much like a goblet squat.
Give it a try, let me know what you think.
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Training athletes?
✅Sprint 2-3x per week
✅Strength train 2-3x per week
Repeat for weeks and weeks and weeks.
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Why the Sled March has become a staple
✅Horizontal 1Leg strength much like running/skating
✅Forces hip extension, which most athletes could use more of
✅Very little eccentric stress, causing little soreness = ideal in-season
✅User friendly➡️it’s really hard to do wrong
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Single Leg Training ⬇️
✅ Less external load
✅ Increased specificity to most sports
✅ Stabilization in multiple planes
✅ Greater recruitment of media and lateral hip musculature
✅ Potentially more injury prevention 🤷♂️
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Big fan of the bottoms up position with the kettlebell. I use it with all the athletes we train for a bunch of reasons. 👇
✔️ Teaches irradiation
✔️Greater rotator cuff activation
✔️Improved shoulder stability
✔️Teaches better overall core stability
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I get a decent amount of❓about our loaded/heavier power development. Its pretty simple & straight forward & revolves around 5 exercises➡️Hang Clean, Jump Squat, DB Snatch, Landmine Split Jerk and KB Swings, w/ DB Snatch eliminated for overhead & athletes with shoulder issues
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I think curved running is tremendously underutilized for athletes of all sports. But, curved running occurs in almost all sports, at all positions, at some point in the game. Furthermore, I think it’s a great dynamic screen to see who has lateral ankle mobility.➖
@KenClarkSpeed
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If you aren’t strength training in-season, you are losing strength.
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How we program our core work❓
🔶Anti-Extension➡️movements where the purpose is2️⃣resist extension of the spine
🔶Anti-Lateral Flexion➡️movements where the purpose is2️⃣resist side bending of the spine
🔶Anti-Rotation➡️movements where the purpose is2️⃣resist rotation of the spine
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After posting hang clean vids last week someone asked why we always Clean from the hang❓
1️⃣more specific position for the sport of 🏒
2️⃣less technical to teach
3️⃣keeps a 🏒 athlete out of deep hip flexion
4️⃣I think we get the same benefits from the hang as we would the floor 🤷♂️
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Sleep is without a doubt the most effective recovery and sports performance enhancement there is.
If you could bottle up and sell sleep, you’d be a billionaire.
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Jumping (actually hopping) on one leg 🦵 and more importantly having the eccentric strength💪 to decelerate and land properly in various planes is critical for healthy knees.
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🗣 Not an absolute, but I think athletes that can perform 1-Leg Squats are less likely to suffer non-contact knee injuries compared to those who can’t perform them
⬆️ability to decelerate/absorbing 1-leg landings
⬆️proprioception
⬆️ability to remain stabile in all 3 planes
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A lot of people ask me why the tennis ball 🎾 for Skater Squats❓
We use it to simply force the athlete to stay in knee flexion, not allowing them to ‘reach’ back with the back leg.
IMO, it really cleans up the movement a lot.
Give it a try and let me know what you think‼️
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The 1-Leg Hurdle Hop Progression that i use, the same progression I was taught at
@bodybyboyle
Nothing crazy, simply learning to jump&land in proper positions, and then progressing from simple to complex
1️⃣Box Jump
2️⃣Jump & Stick
3️⃣Jump with Mini-Bounce
4️⃣Continuous Hurdle Jump
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In-Season training is all about filling the buckets that aren’t being filled through sport. For most athletes the conditioning bucket is full with numerous practices a week and games. What doesn’t get filled is strength, speed, power. Strength train heavy and max sprint in-season
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Athletes have to produce and absorb force in various angles, on both one and two legs, and their offseason training should prepare them to do so. Jump on two legs. Hop both linearly and laterally on one leg. Bound from leg to leg to get in the frontal plane.
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1-Leg🦵Exercises
✔️Increases Lower Body Strength
✔️Increases Hip & Knee Stability
✔️Increases Proprioception
✔️Decreases Imbalances and Asymmetries
✔️Decreases Spinal Loading
✔️Decreases Injury Risk
✔️More Sport Specific
Lot to like
Seems like a no-brainer🤷♂️
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With so many quality core exercises out there, like the Ring Fallout, it blows my mind that there are coaches out there still programming things like crunches, sit ups, and Russian twists 🤯
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More deadbugs ➡️ In this two variations, both an isometric hold and reps, you get the traditional benefits of a Deadbug (anti-extension core, posterior pelvic tilt) but you also get the benefit of hip flexor strengthening, something most people/athletes could use a little more of
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Can we prevent all knee related injuries? Not a chance. But developing and learning how to land properly will go a long way in keeping knees healthy.
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Most athletes think training hard day after day is the recipe for success. But the real recipe for success is training hard and recovering harder.
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🔷Tall Kneel KB Bottoms Up Hold to Stand🔷
Talk about a mouthful for an exercise name. Been using this for shoulder health with 🏐 as a filler between sets of compound movements
✅reflexive rotator cuff recruitment
✅total body stability
✅scap upward rotation
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Just a friendly reminder that power is plane specific.
If you play a sport that has a rotational component to it (spoiler alter, that’s most all sports) then you should probably be throwing the 💩 out of med balls in the off-season.
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I’m a huge fan of heavy Farmers Carries & think they should be a staple in most programs
You can improve ⬇️
✔️grip strength
✔️hip & shoulder stabilizers
✔️core stability
Lot of bang for your buck
But what I like best ➡️ they are really difficult to mess up.
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If you train patterns, you will not miss muscles. If you train muscles, you will miss patterns. – Team EXOS
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All our core work has one goal ➡️ to resist movement, not create it
✔️Anti-Extension like rollouts, body saw, and front plank variations
✔️Anti-Rotation like Pallof presses
✔️Anti-Lateral Flexion like side plank variations
✔️Loaded Carries like Farmers, suitcase&goblet carries
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Remember when hammering the basics didn’t work? Neither do I. Fundamentals > Fluff.
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🗣Unpopular opinion➡️i don’t ever barbell bench press🏐
Its simple risk:reward
Instead well Landmine Press, push ups and a lot of Bottoms Up KB work. We perform pressing movements that allow the scapula to move freely and through a full range of motion
Health > everything else
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As a strength coach you should be able to modify any exercise to make it non-painful. We have a couple athletes that present low back pain with TBDL and we simply swap the movement out for Skater Squats. Very similar shin and trunk angles and zero low back pain the following days
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Box Jumps
✅ Put max force into the ground
✅ Learn proper landing mechanics
✅ Eliminate the eccentric/declarative stress
❌ Be a hero and jump on the highest box possible
❌ Land in a terrible position cause the box is way to high
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Sometimes we forget this, but there are many different ways to train power that doesn’t include a barbell.
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Everyone loves free stuff...
...so here is some free stuff!
A 4-Week Strength Training Program to help you feel better, look better, and perform better.
Yup, I am giving it away for FREE.
Like and comment 'strong' and I'll send it to you.
(must be following)
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Developing power in the frontal plane is a necessity for athletes, but there aren’t a ton of training options to do so
Here is a simple Band Resisted Lateral Bound. Not only do we get power development but the band lessens the landing forces making it a solid option in-season
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🔶Push:Pull🔶
Here is a great Anti-Rotation exercise that we admittedly don’t use nearly enough.
And here is a cool way to set it up if you don’t have a Keiser system, a set up we stole from
@John_Garrish
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Sled: a big hip extension machine that develops strength in the horizontal plane.
Seems like a solid training option.
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The SLDL can be one of the most difficult patterns to teach.
Here are a few different ways to add to your toolbox
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