Reader Feedback

GRRRREEEAT recent newsletter!

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George, thanks for the comments, I also enjoy hearing back from readers!  George’s comments  leads right into a few announcements from Synergy Athletics.   As requested by a few high school coaches and Athletic Directors, we will now be offering a program set-up and consultation for their athletes (CLICK HERE TO CHECK OUT OUR SERVICES)!  Feel free to contact us with any questions or inquiries.  Also, I welcome people to come check out the gym and train with us for a day! 

Also, I’m glad the newsletter is appreciated!  I am now attaching a free article “Real Athlete Training” for all newsletter sign-ups!  Sign-up to get more information than I am able to post on the site!

Thanks for the comments,

       -J. HASHEY, CSCS-

PS.  I know your son plays basketball – you might want to check out this Vertical Jump Manual -

Saturday’s Training Session

On Sunday I went down and visited Smitty from The Diesel Crew for a workout at his local gym.  We had a quality session in a great training environment (minus the gym music!)  There were multiple trainers there helping each other out and performing numerous crisp lifts.  Here is the lifts we performed:

Heavy Box Squats
Sumo Pulls
Tbar Rows w/ retractions Superset with Shrugs
Plate loaded GHR
Pull-ups and climbing

I’m going to have to sleep with my foam roller by the bed in case I can’t stand up in the morning!

 Weekly Preview! A Glimpse at what’s coming up this week.

• Lower Back Issues Part 1 – Pre-lifting Routine
• More Information Regaurding the Bull Strength Manual
• Updated Training Pictures
• More crazy videos!

  -J. HASHEY, CSCS-

Sometimes the Crazier the Better!

Over the last year, my brother and I have been attempting new exercises.  Some come from researching other trainers, others come from just messing around in the gym.  That’s how some of our favorite lifts got started!

In the video you will see lifts including:

• Pushing a car while hand standing
• Hanging Kickboxing
• Hercules Hold
• Banded “Smilies”
• Hanging Dribblers
• 2 in Hanging Wrist Roller (my brother’s pride and joy)

Of course all these lifts aren’t regulars in our program, but some days you need to break the mold and try something crazy.  It will give you a great work out and improve the enjoyment of training!  I will be explaining this concept in our upcoming strength training manual for real athletes – “Bull Strength.”  Stay tuned for more details about the release!

Synergy Athletics Just Messing Around

Work in a crazy training day, break the rules, and you will be thanking me later!

    -J. HASHEY, CSCS-

Friday Football Video!

I choose this clip for 2 reasons.  First of all, it is one of the hardest hits I’ve seen in football, but that isn’t the only reason.  I like hard hits and good plays (as long as no one gets injuried), but this play has more than that. 

This play shows “football instincts” and the importance of practice.  I’m sure this wide receiver has ran hundreds of routes and catching to him has become second nature.  When the ball is in the air he is trained to catch it through many hours of practice. 

Do you think a player who just walks through the drills would have made the catch despite absorbing a massive hit?  I bet an untrained, undisciplined player would just lay on their back feeling sorry for themselves and not sticking with the play.   Watch the catch and the play, it speaks for itself.  Practice your football instincts!

-J.HASHEY, CSCS - -

Lower Body Warm-up

Coach Hashey,

 Thanks for all your posts on the site!  They have really been helpping my training.  I liked your Dynamic Lower body day and would like to give it a try.  What warm-up do usually perform before the training day?  Thanks and I love the site!            J.B.

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Thanks for the feedback on the site, I appreciate it.  I’ll list the lower body warm-up below to help you out.  It will take about 10-12 minutes to perform and is definately worth doing, especially for athletes.  As a side note, there are plenty of trendy stretches out there, but let’s keep it simple!  There are also plenty of other movements that work, but these seem to improve performance for my athletes.

• Body Weight Squats X 12

• Lunges (5 front, 5 each side, 5 backwards)

• Russian Kicks (Straight leg kick up to an opposite hand held out in front of you, keep an upright posture x6 ea side)

• Bird Dogs x 6

• Hydrant Circles x 5 fwd and 5 backwards

• Dinosaur walk x 6 ea leg

• Roll Over’s into V’s x3 Roll Over’s into straight leg x3

• 5 tuck jumps

• 5 burpees

• Hip flexor stretch static stretch and IT band Foam Rolling

Looks like a lot on paper, but it shouldn’t take long since it is just one set of each.  If you want a warm-down leg routine, just send me an email at CoachHashey@synergy-athletics.com .  Also if you need a video or more explanation of the movements, just ask.  Otherwise, enjoy the workout!

     – J. HASHEY, CSCS -