Hey people of strength!

Hope all is well and you’re kicking ass!

If not, work harder and push yourself beyond your limits.

Don’t find excuses and NEVER settle for less!

Find what it is that you need to work on and zero in on it like your life depends upon it!

You need to find your weak points!

All athletes have weak points.

For most its their backside.

The hamstrings, lower back, mid back, and upper back.

The main reason most athletes have weak backsides is because they can’t see them.

A lot of athletes train just their “mirror” muscles.

Curls, bench presses, tricep extensions, and lots of quad work make up a typical routine.  This routine is familiar to athletes that simply don’t know any better.

I was a victim of this!  I fell into the trap of training just what I could see.

I did bench, all the presses, squats, lunges, curls, and tricep work.  I also did do a ton of pulling movements as well but manly with the upper body.

This was largely due to the fact I was a wrestler and I did pull ups and peg board about every day.

If I could go back and do it over again I would’ve focused tons more time and energy in on the DEADLIFT,  KB swings, RDL’s, glute ham raises, and all the different variations of the good mornings.

Lets not forget about prowler and sled work!  That’s a must!

These string of exercises are CRUCIAL to help athletes build up explosive power and speed.

I was always under the misconception that my quads were what made me fast.  I was mistaken due to the whole “mirror muscle” thing.

Boy if I could go back and train like I do today or do what I know to do today!

Sub 4.3 40 yard dash perhaps??    Or even a 40+ vertical easy!?

I was edging on those number training the wrong way!!!

I would love to know BUT that’s not possible.

What is possible is YOU, reading this now, can train smarter and better.

Attack your backside for maximum strength, power, and speed development!

It’s the KEY!

I’ve got a killer backside workout and video for you below.

I love training my backside.

Here’s my backside focused training day:

1A) Speed Deadlifts w/ bands 8 x 3, 6* (*last set, without bands x 6)

2A) Sandbag Squats  4 x 8-12

2B) Mixed Grip Pull Ups and Reclined Rows  4 x Submax

3A) KB Complex – Alternating KB Clean x 6/arm + Double KB Swings x 12  x 3 rounds

3B) Weighted Back Extensions 3 x 12

4A) TRX Ab Circuit (Knee Tucks, Pike, Pendulum Swings)  3 x 12/movement

4B) Grip Work – Plate Pinches, KB Towel Farmer Walks  3 x Max Time/Distance

5A) 1 max Set of Pull Ups (this was killer, grip and back were fried!)

Roll out like a mo fo and stretch!

That’s it!

Attack the backside!

Make sure you’re adding in a lot of hip extension type exercises in your routine to hit the weak areas of your body!

Until next time,

Get Forged Strong!

Travis

PS – Leave your comments and questions if you got em!