Strength & Sports Training in Houston, TX

Dynamic Sports Training Blog

By Dynamic Sports Training 21 Mar, 2017
Not all athletes are built the same, so not all athlete should have the same workout. This is even true when addressing different variations of a pretty basic exercise. 

In the case of the squat, we would assess ankle dorsiflexion, hip flexion, core stability, and hip stability to figure out where to start. As you can see from the pictures above, each variation displays slightly different requirements from a mobility and stability standpoint.

The more upright my torso is, the more dorsiflexion of the ankle I need. Any forward lean I have when performing a back squat will require more emphasis on core stability to resist excessive movement at the spine.

Another difference is the targeted musculature of each variation. All squats target the same muscles, but because of different joint angles, certain areas will be more emphasized with each variation.

For example, the quads will contribute more in the front squat since the knee is going through a greater range of motion. Conversely, the hip extensors (glutes and hamstrings) as well as the spinal erectors will be targeted slightly more in a back squat with the increased angle of the trunk.

Again, this is about progression. If all you feel is your back when performing a squat maybe we need to regress or lateralize. And as Charlie Weingroff would say, "Utilize the variation that improves the movement pattern to allow for greater adaptations and transfer."
By Dynamic Sports Training 14 Mar, 2017
The ab wheel rollout is an advanced core exercise that challenges the anterior core, specifically the rectus abdominis, internal oblique, and external oblique.

When performing the ab wheel rollout we want to set a neutral spine or even slightly flexed position as this exercise would fall into the category of anti extension. Crunches and sit-ups are true spinal flexion exercises where the abdominals will contract concentrically to curl the body up. The ab wheel trains similar muscles but challenges them in a more isometric fashion where the demand is to resist falling into spinal extension.

Here at DST we find this to be one of the more challenging and effective core exercises, as this is more specific to the demands of the core when performing sprints and other athletic moves. The more stable the trunk/core is the better we can transfer force through our body.
By Dynamic Sports Training 09 Mar, 2017
This month's Spotlight Athlete is Pittsburgh Pirates pitcher, Jared Lakind. Jared has been training with DST for the past three years with Sports Performance Specialists Kevin Poppe and Dennis Koenck. This off-season, Lakind got the call inviting him to big league camp for the first time since being drafted by the organization in 2010 out of Cy-Woods High School.

2016 was Lakind's best year-to-date as he posted a 5-1 record with an impressive 2.59 ERA. He also tallied 7 saves for the Altoona Curve , Pittsburgh's AA-affiliate.

Since joining DST, Lakind has been a leader in our MiLB Off-Season Group. "Lake Show" as trainer Kevin Poppe calls him is always dialed in. "You know you're going to get the effort every day with him," Poppe said. "I'm so proud of the work he's put in the past few years and couldn't be happier for him to get this opportunity [of getting invited to camp]."

The team at DST is excited for this next chapter of Lakind's career. Director of Business Operations, Josh Graber, said Lakind has definitely earned the opportunity. "He's been loyal to the organization and works his tail off to be the best he can," Graber said. "We're just happy he got that call and we know he's going to go out there and give it his all."

Be sure to keep your eyes open for #80 in Black and Yellow this year. The "Lake Show" is just getting started!
By Dynamic Sports Training 07 Mar, 2017

The push-up is a classic exercise that has been around for a very long time. It is a great movement to build strength in the upper body as well as stability through your core. The push-up is an exercise we believe to be a staple in all of our athletes' workout programs, especially our athletes who are required to throw or to have their arms overhead in their given sport. The push-up allows the scapulae to move through a greater range of motion, specifically protraction, which strengthens the serratus anterior muscle. Proper function of your serratus is vital for shoulder health of the overhead athlete. In the video, you will see a progression from beginner to advanced; below, you will find a description on what cues to think about to help maximize your technique.

1- Elevated Push-Up

The first thing we are going to do is an elevated push-up. We'll do this to make sure the athlete has the correct scapular pattern. Also, to fully understand the correct form for a regular push-up, we want to keep our hips flexed the whole time while squeezing our glutes. Slowly, we are going to let ourselves down to the bar while keeping the elbows tight to our rib cage. As we go down, we are focused on squeezing our shoulder blades together, lowering our chest to the bar. From there, we are going to drive the bar while maintaining that same form we came down with back into our starting position.

2- Kneeling Push Up

Repeat the "Elevated Push-Up" in a kneeling position.

3 – Hands Release Push Up

In our Hands Release Push-Up, we are going to brace ourselves with a tight core and contract our glutes. Starting in a push-up position, we are going to slowly lower ourselves to the ground letting our chest hit first, then our hips, then our hands will come off the ground. When we come back up, we are going to set our hands into the ground and lift our hips up. From there, we are going to drive through the ground and push our chest off the ground getting back into our starting position. This ensures we maintain a flat back and don’t go into a back extension.

(still same form as before - elbows tight, squeezing shoulder blades)

Tip: Say these in your head as you’re doing them

        As you go down – Chest, Hips

        As you come up – Hips, Chest

4 – Push-Up

In a push-up, you will see a lot of people with a 90 degree angle in their arms (elbows in alignment with their shoulders). In this position, we restrict our movement pattern and don't allow the muscle to fully function. Starting in a push-up position keeping our core tight (think about drawing in your belly button) while squeezing our glutes, we will slowly go down keeping the elbows at a 45 degree angle. Make sure we are retracting our shoulder blades and allowing ourselves to get an inch or two away from the ground then driving back up, getting into full arm extension.
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