BJJ/MMA Conditioning

 

Today Vitor Oliveira (black belt in Jiu Jitsu) and Vinecius Tavares Marinho (black belt in Jiu Jitsu) get some good power conditioning in.  This is just a small portion of the workout that entailed one minute each of Sledge hammer, tire flips, scissor jumps, battle rope and 160yrd prowler push.  This is a very metabolically demanding circuit and takes a very high level of conditioning to complete.  Vinny was struggling a little, as it was only his second workout with us, but he has over 15yrs of BJJ experience so it's not like he's starting from zero.  He will be able to complete this circuit without stopping in no time.

The secret exercise for big traps!

A lot of people comment on my traps and usually it's followed up with a question on how I built them.  First I always say genetics, then I say I don't know because most people don't want to put in the work to get big traps.  Your traps aren't just bumps on your shoulders that hide your neck, they are a complex and large muscle group that goes from the base of your skull to the lower part of your back.  The upper traps are what most people associate with big traps and these can be earned by heavy shrugs and upright rows.  But in my opinion the secret to big traps is building the middle traps so big that the upper traps pop out of your shoulders like they are trying to escape.  For middle traps my favorite exercise is lying shrugs.  To do this you need to be high enough off the ground that you can extend your arms but also reach the bar with a little help.  If you add this exercise into your trap routine I guarantee your traps will start to grow.

Favorite Trap Exercise

Fall Programs Starting

It's that time of year again....Back to school.  We have many programs this fall for athletes of all ages.

- Our CAAT(Complete Athletic Ability Training) program (ages 6-11) takes a slice from the old soviet model of building motor patterns at a young ages so that when the athletes get older they can excel in their chosen sport.  We teach proper running and jumping mechanics, body control, proprioception, body awareness, and also work on the athletes mobility.  Studies show that if an athlete hasn't learn a motor pattern by age 13 then they will not learn it.  Don't just put your kid in a "fitness" camp, let the experts at The Spot Athletics turn your child into a better athlete.  The CAAT program is M,W, and F from 4:30-5:30pm starting Sept. 5th.

- Speed, Agility and Quickness(SAQ) training.  We do SAQ work in our total Speed, Strength and Conditioning program but here we take just the SAQ portion and only train it.  Although you can't reach your full potential without a full Strength and Conditioning program this program is perfect for kids who have to lift with their team but are not receiving any proper SAQ training.  SAQ class is held Mon, Tue and Thur. from 4-5pm.

Girls Volleyball Summer Training Results - Dublin Scioto

Check out the amazing improvements from our summer session with Dublin Scioto volleyball team!