seth.pursuit.fit

You can talk all day about results, but if you’re not living it, athletes see right through it.

As a coach, walking the walk means showing up early, training with intent, staying disciplined, and holding yourself to the same standard you expect from your athletes.

Lead by example. Earn trust through action. Results follow consistency.

Having a ton of fun with this pairing!

Medicine ball work helps softball pitchers build power that transfers to the mound.

Staggered stance chest pass trains force transfer from the lower body through the trunk to the arms.

Half kneeling closed hip toss develops rotational power and hip to shoulder separation.

Walk in hip toss teaches timing, momentum, and weight transfer.

Scoop toss builds explosive lower body power.

Each variation trains a different part of the kinetic chain to help pitchers throw harder and more efficiently.

What’s your walk up song??

In the 2 months Zander has been training, he has went from 16.36 MPH to 17.94 MPH. Zander is extremely talented and hard working and all the work he has been putting in has shown.

Zander has found that certain sprint preparation has helped him feel his most ready to run at max velocity. As a coach we have to find something that is going to help the athlete be confident and something that is going to prepare the tissue and nervous system.

Finding a balance can be hard, but keep trying things out and trust the athlete to help guide you based on what they feel. They know their body way better than you ever will.

Forward and reverse lunges both have a place in sport performance. The key is understanding what each one emphasizes.

Reverse lunges typically place less stress on the anterior knee, increase posterior chain involvement, and allow for more stable loading. They tend to transfer well to SPRINTING and JUMPING because of the hip-dominant demand.

Forward lunges increase quad demand and create a greater deceleration challenge. They are valuable for training BRAKING mechanics, FORCE ABSORPTION, and CHANGE of DIRECTION.

Both build unilateral strength. The difference is how they stress the athlete and what quality you are targeting in your program.

The glutes are the primary driver of hip extension, which powers SPRINTING, JUMPING, and CHANGE of DIRECTION. Hip thrusts heavily load the glutes at full hip extension, the same position seen at top sprint speed.

They allow high force output with less spinal compression than many traditional barbell lifts, while improving rate of force development so athletes can apply force into the ground faster.

Stronger glutes mean better acceleration, higher top speeds, and reduced reliance on the hamstrings and lower back.

VOLUME LEG DAY - 20 weeks into powerlifting prep!

1). BB Back Squat 4x8

2). BB RDL 5x5

3a). Reverse Lunge 3x8 ea
3b). Banded Hip Flexor Lift 3x10 ea

(Not Shown)

4a). Leg Extensions 3x10-12
4b). Hamstring Curls 3x10-12

5a). Hip Adduction 3x15
5b). Hip Abduction 3x15

Week 2 of this block and I can already feel the gains! Absolute killer workout that will have you stumbling out of the gym⚡️😤

Dreams are what gave me the life I have. Never stop chasing them 💭⚡️

2nd week EVER of doing any kind of front squat variation and crushing it!

Discipline, dedication, and determination. 💪⚡️