Blair Vaughan
@blairvaughan41
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Strength Coach - Arizona Football - Western Kentucky University Football Alum • MS, CSCS, FRCms, RPR lvl 1, USAW
Joined January 2012
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Hip Internal Rotation is extremely important to us, a quality we train nearly every day.
Here’s why:
▪️Critical for changing direction
▪️HIR allows for maximal hip extension when sprinting
▪️Ability to transfer forces when doing an rotational work (QB’s)
▪️Stay healthier
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Why do we do Heavy Rows in our Program???
How are Rows sport specific???
❗️WATCH AND SEE❗️
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Why do we train knees over toes❓
Because that’s how we play‼️
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💥POWER clean💥
How fast can you produce force?!
Not sure if I’ve ever seen 275 moved more violently than Kemonte Yow did in this video.
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🚨FRC Session!🚨
🔓UNLOCK YOUR HIPS!🔓
1️⃣Hip CAR
2️⃣90/90 Hip int. Lift off w/Rotation
3️⃣Rack Hip Flexion Lift Offs
4️⃣Hip Abduction Lift Offs
5️⃣Hip Extension Lift Offs
6️⃣Hip Flexion Holds w/ENG
7️⃣Couch Stretch PAILS/RAILS
30 minute session with a hip flexion & extension emphasis
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NO QUESTION I LOVE WHAT I DO!!! Had to pump up the dudes with a 315 rep out! Always lift up others around you by any means!
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The goal of our Combo group is to be fast, explosive and quick like a Skill player. But big, strong and durable like a Lineman.
➡️This is how we train our Combo group.
#BeTheHammer
🔨
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The day has finally come!!! BIG SQUAT DAY! Here’s a flashback from last years Squat Rep out! 🔋🔋🔋
@ArmyWP_Football
@ArmyFB_Strength
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⚡️Strengthen Hips to Build Speed⚡️
💥 Banded Hip Flexion Holds
💥 Couch Stretch PAILS/RAILS
Building strength and active mobility in end ranges of Hip Flexion and Hip Extension will aid in increases in speed and durability while sprinting.
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Linear Speed Contrast🔥
➡️Heavy Resisted Sprint 10yd
➡️Continuous Hurdle Hop + Broad Jump
➡️Light Resisted Sprint 10yd
➡️Flying 10 w/ 20yd build
Athlete goes from one exercise to the next, timed rest to allow for maximum recovery. Athlete completes 3 rounds.
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Athlete: “Coach I really want to get a stronger bench press. What can I do to help???”
Me:
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Two new FRC Exercises we have progressed to:
❌WARNING-this is way harder than it looks❗️
▪️Hip Flexion holds w/ small circles
▪️Hip Ext. lift off w/ leg curl
Speed is the name of the game.
Building more active control & strength in hip flexion and extension means more speed!
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🚨Defensive COD Drills🚨
🔒Run Rocket Bail/Settle Drill
🔒Close the Distance Drill
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When we bench press it is a total body exercise. We use every muscle fiber in our body in order to produce the most amount of force possible.
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𝐁𝐄𝐀𝐑 𝐃𝐎𝐖𝐍 🐻⬇️
Thank you Coach Fisch and Coach Owens for giving me the opportunity to serve your team!
Time to get to work in Tucson!
#ItsPersonal
|
#RiseWithUs
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‼️PSA‼️
Kickers it’s okay to get really really strong. It WILL help with your kick power. Trust me, it will pay off in the long run.
Just ask
@coletalley
Back Squat 385x6
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It’s not just an exercise, it’s a mindset.
@ArmyWP_Football
@ArmyFB_Strength
@CoachJeffMonken
@ConorHughes67
@jake_riedel
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Moving heavy weight FAST!!!
Spring Ball Skill Lift.
Bad day to be 405…
@ArmyWP_Football
@ArmyFB_Strength
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The absolute grittiest rep I’ve ever seen in my life. This is Black Flag Mentality 🏴☠️
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Welcome to Army Football Strength and Conditioning… Passionate men lifting heavy weights with contagious energy!!!
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It’s not about what you do, it’s about how you do it! Get Big Friday the sleeves got tighter!!!! 💪💪💪
@ArmyWP_Football
@ArmyFB_Strength
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What a blessing to be at the University of Arizona! We are excited for year 1!!!
🐻⬇️
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Skill - Phase 2 of Winter Training
Coming in FAST!
▪️Banded Dynamic Effort Back Squat
▪️Hand Supported Reverse Lunge
▪️Transverse Lunge
▪️Intentional, Purposeful, Deliberate Reps
@ArmyWP_Football
@ArmyFB_Strength
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Three years together and forever to go. Im going to marry my best friend!
God is good!!!
#WinningMatters
#Jackpot
💰💰💰💍
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A hip clean is maximally contracting and extending the hip followed by maximally relaxing and flexing the hip.
Isn’t that extremely similar to SPRINTING?!?!
Sounds pretty sport specific to me.
DEVO GROUP:
Day 2 teaching the clean.
Less drills, more reps.
Understand your progression.
You don��t have to “waste time” teaching if your progression is broken down the right way.
🏴☠️Hip power clean🏴☠️
▪️ Reinforces positions and intent
▪️ Can still train RFD
▪️ Self-Corrective
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There’s a few things in life a man will never forget… Benching 405 for the first time is one of them.
Throwback to
@tylerkom_
getting the squad JUICED UP!!!
@ArmyWP_Football
@ArmyFB_Strength
#GoARMY
#BEATnavy
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Skill & Combo PM Session
▪️Power & Heavy LB Day▪️
FRC: Hip Flexion Holds & Hip Extension Lift Offs
Hang Power Clean or Hip Power Clean-Power Clean
Back Squat
Skill: BB SL RDL-Keizer Lat Lunge-Glute Ham Raise
Combo: Zercher Dead Stop Squats-RDLs-Reverse Hyper
Simple. Not Easy.
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‼️Competitive Sprints‼️
Resisted vs. Unresisted
➡️RULES
▪️15 yard race
▪️Resisted athlete has 2 yard head start
▪️There’s a reactive component
▪️Give them a “set, go” and the resisted athlete has up to 5 seconds to choose when they go
▪️Unresisted can’t go until resistive moves
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Here at
@ArmyFB_Strength
we do a lot of FRC. With that there’s a ton of hip mobility programmed. However, the best hip mobility we do in our program is consistently squatting deep with heavy loads.
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“Stand Tall!”
What was said at the end of a PLAYER LED rep of a stadium run after workouts.
#Culture
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Skill & Combo AM Session:
⚡️Linear Speed Day⚡️
Pogos
Hurdle Hops
Skill: Resisted Runs
Combo: Prowler Marches
Wickets
Flying 10 w/ 10yd build
🔜Heavy Lower Body Training in afternoon
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💡Tip for training athletes💡
If you don’t TRAIN the hamstring aggressively, you will STRAIN the hamstrings when you try to be aggressive.
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There was something in the air yesterday.
Violent intentions on the power cleans‼️
Combo group on the ATTACK!! 💥
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Quick glimpse of some rookies hitting Power Cleans off of blocks for the first time yesterday.
Less time to produce as much force as possible!
BOOM‼️💥💥💥
@ArmyWP_Football
@ArmyFB_Strength
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Only one way to start and that’s FAST!!!
Nothing better than a full team lift on GET BIG FRIDAY!
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GOAL: Move Heavy Weight FAST!
💥 Power Cleans at 90%
💥 Dynamic Effort Chain Squat
💥 Sumo Deadlifts
Combo group executed the lift to perfection!
Tendos measured average meters per second.
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Absolutely heartbreaking.
Tate Myre you are truly Last of the Hard. You are a hero of mine.
May your name be remembered forever.
This young man is Tate Myre & he died a hero when he rushed the school shooter in Michigan. God bless you, sir. I wanna be like you when I grow up.
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Take care of the little things and the big things will follow.
Be the more disciplined team & play with superior effort.
"The pain of discipline or the pain of regret"
There is a standard.
From the warm-up through the last rep.
They may not matter everywhere, but the little things matter for
@ArmyWP_Football
.
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Cole Mabry is demonstrating outstanding active control with HIR. He also ran the fastest 5-10-5 Pro Agility Shuttle on our entire team❗️
Hip Internal Rotation is extremely important to us, a quality we train nearly every day.
Here’s why:
▪️Critical for changing direction
▪️HIR allows for maximal hip extension when sprinting
▪️Ability to transfer forces when doing an rotational work (QB’s)
▪️Stay healthier
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No matter what title or position you are in, whether you’re:
▪️the CEO or a Trainee
▪️the Head Coach or the Intern
▪️the Starter or the Backup
Find a way to ADD VALUE to the organization!
When you leave, is it going to be easy to replace you?
Did you leave an impact?
#StayHumble
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Road trip across the country ✅
West Point, NY ➡️ Tucson, AZ
▪️4 days
▪️2,453 miles
▪️Only 1 blown out tire
Made it safely to Tucson with my fiancé and our belongings.
Ready to get back to work with
@ArizonaFBall
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Athlete: “Coach I’ve been doing those Hip CARs every day and my hips are…”
*Me interrupting the athlete*: “Feeling better?!”
Athlete: “Yea they feel so much looser, how’d you know??”
Me: 😏😏😏
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Proud of this TEAM the way they handled the month of June.
A month of deliberate discomfort with a desperate desire for growth.
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285 hip clean for the rookie Quarterback!!! Too easy!
Gold Worker of the Week
Bryson Daily
Position: Quarterback
Class: Plebe
Hometown: Abernathy, TX
#WoW
#GoArmy
#BEATnavy
@ArmyWP_Football
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If you personally know Forrest you'd know that he deserved this more than anyone. Heck of a career at WKU and a bright future ahead of him.
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Our program doesn’t look much different week to week.
We don’t put in new fancy or flashy exercises every day.
We gradually progress the exercises and adapt based off the results.
DO SIMPLE BETTER.
#SimpleNotEasy
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Beautiful day here in Fort Campbell, Kentucky home of the 101st Airborne Division and 160th Special Operations Aviation Regiment!
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5:40 AM
Who’s got it better than us?!?!
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Black Flag Mentality!
Absolutely no quit in Connor Finucane.
Sometimes gritty is better than pretty.
Last set at 80% 3-10 reps is the range.
Do yourself a favor and watch this whole video. Most people would have quit on rep 6.
Not Connor Finucane.
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First 30min FRC/Kinstretch session of the Summer
➡️ In order to move faster, get stronger, build more muscle, get more explosive, we must first move better.
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Gotta love some Paused Bench on a Sunday…
Just having some fun.
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Our Combo Group Bench #’s from yesterday from 15 athletes:
▪️Average Bench: 355 lbs
▪️Average Body Weight: 234 lbs
▪️3 bench pressed 405 or more
▪️No spotters touched the bar until it was completely locked out
▪️No athletes were injured
#GetToTheEdge
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If you want to get faster, increasing hip extension and flexion is essential!!! You can’t move very fast with tight hips that lack strength.
Speed work doesn’t just come from running.
🚨FRC Session!🚨
🔓UNLOCK YOUR HIPS!🔓
1️⃣Hip CAR
2️⃣90/90 Hip int. Lift off w/Rotation
3️⃣Rack Hip Flexion Lift Offs
4️⃣Hip Abduction Lift Offs
5️⃣Hip Extension Lift Offs
6️⃣Hip Flexion Holds w/ENG
7️⃣Couch Stretch PAILS/RAILS
30 minute session with a hip flexion & extension emphasis
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Spring game later this afternoon.
These guys are in here already hitting their own daily routine.
Establish a routine and form elite habits. “The best ability is availability”
A small part of what it takes to Be A Pro.
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It’s easy to be easy.
It’s hard to be HARD.
We progress slowly with our freshman. Engraining the smallest details into our players. Giving feedback every rep.
But there comes a point where it stops being about teaching.
And it starts being about hardening up mentally and physically to hit heavyweights and get stronger.
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Without a doubt
@ConorHughes67
is the best strength coach in the entire country.
I just watched A LOT of dudes Squat 500+ lbs with their hips below their knees and absolutely perfect technique.
#SMFKC
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A bad carpenter blames their tools.
A bad coach blames their athletes.
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Combo Group Top Benchers Today
1. Pierre - 405 lbs
t2. S. Williams, Mullenix - 395 lbs
t3. A. Smith, Voyne - 385 lbs
t4. Hill, Butt - 370 lbs
t5. Catoe, Adkins - 365 lbs
@ArmyWP_Football
@ArmyFB_Strength
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Devo group has CRUSHED their in-season training!
4 Freshman Benched 405+ this week, in season.
Where development matters, development matters.
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NO BAD DAYS!
Absolutely electric energy on the first Get Big Friday of the of 2022!!!
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Our ENTIRE S&C program is about mastering the fundamentals.
Become an absolute technician at the most basic exercises.
If you can become ELITE at the fundamentals, you will always revert back to your training during competition.
Simple, Not Easy.
Our goal is to absolutely master the basics.
As a football player, if you can’t control yourself it’s going to be very hard to control an opponent.
Change of direction prep is all about body awareness and being able to control oneself.
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Gray Alexander Vaughan
Named after my late father Gary Vaughan.
Born 3/13/24 at 1:07pm.
God is so good!
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Best punt I’ve ever seen in my life.
Absolute 💣💣💣
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You CANNOT beat Get Big Friday!!!
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“The strength of any organization is a direct result of the strength of its leaders.
Everything rises and falls on leadership.”
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Trust. Commitment. Love.
That’s what it took in all phases to win the game. So proud to be a part of The Brotherhood!!!!
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The Gronkowski brothers competed in some speed training this morning before they compete as the Head Coaches of our Red vs. Blue teams in the Spring Game.
Kick off at 3:30! 🐻⬇️
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As a Coach your job is to motivate and inspire your athletes, when you come to West Point you quickly realize that they are the ones motivating and inspiring you. Truly grateful to Coach these men and future leaders of America.
@ArmyWP_Football
The best thing about coaching at West Point is the players.
Tough as hell, disciplined, intelligent, & selfless.
Words cannot describe how much I admire these uncommon men & seeing them in action every day is truly inspiring.
Warriors. Every last one of them.
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▪️Field Work▪️
Prime times, SL Bounds
Hurdle Hops
Chain resisted bound to sprint
Wickets
Flying 10 w/ 20 yd build
▪️Weight Room▪️
Above Knee Power Clean
Back Squat
Heavy RDLs
Zercher Deadstop Squat
Reverse Hypers
The goal of our Combo group is to be fast, explosive and quick like a Skill player. But big, strong and durable like a Lineman.
➡️This is how we train our Combo group.
#BeTheHammer
🔨
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Not too many ATHLETIC 6’7 edge rushers in the country.
@andrecarter2
is an impact player!!!
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Proud is an understatement for how I’m feeling about what
@ArmyWP_Football
accomplished this week. From Start to Finish the athletes demonstrated Toughness and Superior Effort making great strides as they finished Winter 2021 training. BIG THINGS AHEAD FOR THIS TEAM!!!
#NCOT
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“The Samurai cries in the dojo but laughs on the battlefield.”
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A full years worth of
@ArmyFB_Strength
programming for FREE! Please share to help others reach their goals and aspirations and literally make the world a stronger place.
#GoArmy
🏴☠️🏴☠️🏴☠️
Football and S&C have been very good to me. So I I want to pay that foward. Click the link to gain access to an entire year of our lifting. The only cost I will ever ask of you, is a retweet and to find a way to pay it foward to someone else today.
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“May we choose the harder right instead of the easier wrong and never to be content with a half truth when the whole truth can be won.”
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6’7 and 5’7…both ELITE ball players!!!
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Don’t believe me???
My man Braheem Murphy featured above ran a .938 Flying 10 yesterday.
There’s no coincidence there!
@BraheamMurphy
Two new FRC Exercises we have progressed to:
❌WARNING-this is way harder than it looks❗️
▪️Hip Flexion holds w/ small circles
▪️Hip Ext. lift off w/ leg curl
Speed is the name of the game.
Building more active control & strength in hip flexion and extension means more speed!
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