Monthly Archives: December 2011

5/3/1 Vs. Juggernaut Method

Hey Joe, First of all I'd like to say what a fantastic website and articles you put up, they've really stepped up my lifting to a new level. I watched your interview with Chad Wesley Smith (great interview btw) and I learnt so much, in the interview you said that you yourself did juggernaut, and I'm wondering what kinda results you got and stuff and just your general experience with it, because I'm looking into doing it myself. However, I read the comments of the interview, and in it you said you mostly do 5/3/1 with your athletes, is there a reason you do this instead of juggernaut? Some Read more…

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Powerlifting and Baseball?

Coach, How did you get into the power lifting scene and competing? It seems like a broad jump to go from one to another, especially as a college ball player. Please let me know -Christian Christian, first off thanks for your question. I wouldn't say I got into the powerlifting scene. Here is the story behind it. The gym right next to the Underground Strength Gym, Apollon Gym, is a big powerlifting and bodybuilding gym and every 3 months or so they host a powerlifting meet. 2-3 weeks before the meet, some of the coaches I work with and myself decided it would be fun to do the Read more…

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How to Integrate an Off Season Throwing Program with Lifting

Hey Coach, How do you correlate a offseason throwing program into an offseason strength program. Also when is it good to perform the light band exercises for the rotator cuff or does my strength program cover that?-Chase Hey Chase, thank you for your question sir. Before I get to your question, let me tell you a little bit about my college ball experience, hopefully you will be able to relate. For most of my college career I made the mistake of waiting too long to start an off season throwing program. Here is the timetable I followed in college. Depending on what level you play at (DI Read more…

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Huge Real Deal Baseball Training Birthday Sale

Hey Guys, Today is my 22nd Birthday and I want you-my loyal followers, to help me celebrate. Dan and I are having a HUGE Real Deal Baseball Training sale. We are cutting prices and offering The Real Deal Baseball Training manual for the original introductory price of $9.95. You can pick up the Real Deal Baseball Training manual for less than $10! This is less than the cost of a day's lunch. This is a time sensitive offer. Dan and I are taking this sale down tonight so make sure you act fast! Pick up the Real Deal Baseball Training Manual Today Read more…

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How to Improve Your Squat

Hey Coach, I have very little power coming out of the bottom position of my squat. Would it be better to focus more on assistance lifts like goodmornings barbell bridges or barbell hip thrusts to try and strengthen my hamstrings more with my squat. I have trouble exploding up. Thanks, Joe Hey Joe, this is a pretty common problem you have and one that I have had in the past. Without seeing video of you squatting it's hard for me to tell you exactly what you need to do. It can be a mobility/stability issue, or you can just be weak out of the hole. Before I get into what I recommend Read more…

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Strength & Conditioning Training for Quarterbacks

Hey Coach, I was wondering would recommend the same type of workouts for quarterbacks as you talk about for pitchers. I'm mainly looking for core and shoulder exercises.- Ryne Ryne, thanks for your question buddy. In a nutshell, yes I would definitely recommend the same type of workouts for you compared to a baseball player. The fact that you are an overhead throwing athlete puts you in the same category as them. The core and shoulders are important to your performance but they cannot be the meat and potatoes of what you do. If you spend 45 minutes in the gym doing different ab and shoulder Read more…

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New PR: Single Arm DB Clean & Press

It's always a great day when you set some new personal records at the Underground Strength Gym. Today I didn't have time to train because I had a ton of athletes to train and I had to take a nice trip up to North Jersey to help workout the NJ Seminoles baseball team. Instead of doing a full blown without today, I decided to mess around with some heavy dumbbells. I started doing clean and presses for fun to see what weight I could do. This is an exercise I never really performed, although I use to do quite a bit of olympic lifts back in the day. Without further ado, here is my new personal Read more…

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Are Upright Rows Good or Bad?

Hey Joe, not sure if you've covered this in your articles already but, what do you think about upright rows? Some people say they're okay if you use light weight, or only do partials, others say they're okay to do heavy weights, full range of motion without any long term impingement issues on shoulder ligaments. What are the best alternatives? Also how can I better target the posterior delts, to even out disproportionate strength in the anterior chain. -Anthony Thanks for your question Anthony. First off, people will always find reasons to not do an exercises. "Don't squat because it will hurt Read more…

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