sheehanstrength sheehanstrength

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John Sheehan  Former pitcher Colorado Rockies Organization Former Cressey Sports Performance Intern Salem State University Pitching Coach Personal Trainer

http://www.dirtdawgsports.com/john-sheehan-conditioning.html

Thoracic (ribcage, upper back) Rotation is critical for any rotational sport, examples being baseball, tennis, or hockey. Having good thoracic rotation will take stress off of the shoulder, and gives you a greater range of motion during throws or swings, giving you a longer range we can apply force. You need to be able to rotate around your spine both in spinal flexion and extension.
A couple form cues:
*keep your hips as still as possible, we want the movement in our upper back*
*exhale and push away from the ground with your opposite hand as you rotate*
*turn your head and look up, the neck is part of your spine, you have to rotate your neck too*

#healthyshoulders #throwing #pitching #hitting #baseballtraining #softballtraining #velocity #neversettle #hockeytraining #rotation #gymtime #fitfam #functionaltraining #spinehealth #upperbodyworkout #workout

First day with the weighted balls. Still throwing sliders, a common mistake beginners make when throwing heavy balls for the 1st time. The front arm pull, throwing arm curl-uncurl is starting to look pret-tay good.

#pitching #throwing #driveline #drivelinebaseball #pitchingmechanics #neversettle #velocity #roadto90 #lefty

Today's deadlifts (with atrocious camera work by me) 515x1 440x4x3 365w/bandsx2x5.
#deadlift #powerlifting #strong #workout #legday #fitfam #gymtime #strengthhouse #duespaid #neversettle #iam1stphorm

Atta girl! Keep workin!

I love putting carrying variations into programs because they are a huge "bang for your buck" exercise. Here we have a Straight Arm Bottom Up Cross Carry.
This teaches:
*Anti-extension and anti-lateral flexion in the core*
*Upward rotation of the shoulder blade*
*Strength and stability overhead*
*Grip strength*

I love putting carries at the end of workouts as a finisher or as part of conditioning days.
#gymtime #healthyshoulders #coreworkout #fitfam #neversettle #workout #strong #functionaltraining #1stphorm #conditioning

I didn't even notice this hilarious shirt until @aksheehan09 started her workout

#quads #funnytshirt #girlswholift #fitfam #deadlift #workoutgear #boomerang

Chest supported rows are a fantastic upper back exercise. By supporting your chest you drastically reduce the stress on your spine and it becomes very easy to monitor for correct form. Think row with your shoulderblades, don't just yank your elbows back. Doing it correctly, the front of your shoulders should be clearly off of the bench at the top, and elbows only in line with, or slightly past your body.

#rowing #healthyback #weightlifting #powerlifting #neversettle #1stphorm #duespaid #bigback #healthyshoulders #armfarmfriday #bench #benchpress

Home made healthy snacks! Peanuts, dried cranberries, and pepperjack cheese. A crazy easy and cheap way to make sure you always have enough calories during the day.

#healthyeating #snack #protein #strong #fitfam #tasty #healthysnacks #calories #neversettle #1stphorm

My fiancée eats pullups for dinner, and has push ups for dessert
#Repost @ladygladey (@get_repost)
・・・
Just hanging out and working on my summer body☀️ Pull ups and push ups all day, every day 💪🏻Thanks @sheehanstrength for the program! #fitgirl #girlswholift #getstrong #shreddingforthewedding

My little killer is always on the hunt

#killerkitty #fenway_bostonkitty #catsofinstagram

Forward/Reverse Lungo Combo
Great for building lunge patterns and leg strength *Light knee taps on the floor ensure you're going deep enough*
*don't over lunge forward or backwards, try to make a square with your legs*
@bshields924 put the DBs on his shoulders, it takes away the grip component, but adds difficulty controlling your ribcage and core

#lunges #gymtime #strong #legday #neversettle #fitfam #athlete #coreworkout #1stphorm #pitcher #baseballtraining #sports

The front plank is a great exercise to teach proper core engagement and positioning, while building strength. Here are some tips to help get the most out of the exercise. *imagine pulling your belt buckle up to your chin, this turns your abs and glutes on, and prevents resting on your spine by arching your back*
*push your chest and head away from the floor. Imagine reaching your elbows through the floor*

By resting on your shoulders and spine instead of using the surrounding muscles to support them, the exercise loses its effectiveness.

#absworkout #healthyback #6pack #gymtime #workout #abs #frontplank #healthyshoulders #fitfam #backpain #neversettle #strong #1stphormphamily

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