 | HOMEMADE ROCK WALL CLIMBING EXERCISES Posted by: jhashey Duration: 1:27 Number of views: 732 ROCK BOARD INSTRUCTIONS: http://www.synergy-athletics.com/effective-strength-training/tons-of-homemade-workout-equipment/ Double up your plywood, glue and screw it together, and then screw on your new rock holds in any pattern you want. You can mold the actual grips yourself, but its just as expensive as ordering them. The blue grips (cheaper ones) are much easier to mount since they use lag bolts. The grayish grips have to be backed by a fancy nut they include and that's why some of the holes are pre-drilled above. Hanging Your Mini Rock Wall Building the rock wall is actually the easy part. Hanging it firmly and safely is the difficult part. In the video I zoomed in on the bolts drilled through the I beam and the back supports just for good measure. On the rop of the board, Aaron mounted a 4 x 4. That 4 x 4 sits on the I beam and has bolts coming from the bottom up into it to ensure that it doesn't fall down. The back supports are also fastened to iron, which make sure the board doesn't swing. ......FULL INSTRUCTIONS at the link above with images. - Joe Hashey, CSCS - Music from: http://www.wreckedmusic.com/ KEYWORDS: rock wall, diy workout equipment, homemade workout equipment, rock climbing, rock climbing exercise, rock climbing training Related: rock wall, diy workout equipment, homemade workout equipment, rock climbing, rock climbing exerciserock climbing training |
 | HOMEMADE PEG BOARD EXERCISES Posted by: jhashey Duration: 2:14 Number of views: 2,265 **FREE ARTICLES** http://www.synergy-athletics.com FULL MANUAL: http://www.bullstrength.com Homemade peg board is a great way to train your hands, forearms, biceps, and back. We exercised on the board for a few days and there aren't many better bicep exercises! Exercises demonstrated in the video include vertical climbing, horizontal climbing, chin ups, multi grip chin ups. Joe Hashey, CSCS MUSIC from The Wrecked: http://www.wreckedmusic.com keywords: homemade peg board, diy peg board, how to make a peg board, make a peg board, peg board workout, back workouts Related: homemade peg board, diy peg board, how to make a peg board, make a peg board, peg board workoutback workouts |
 | BUILD EXPLOSIVE LEGS FULL WORKOUT Posted by: jhashey Duration: 3:33 Number of views: 4,037 **FREE WORKOUTS** http://www.synergy-athletics.com **FULL TEMPLATES** http://www.bullstrength.com Dynamic effort lower body workouts are designed to create explosive power. Even though box jumps and vertical jumps have their place, a simple and often overlooked exercise is the broad jump. Athletes need to be able to express power in multiple planes of motion, so don't leave out this explosive lower body exercise! Workout: 1. Broad Jump 8 x 2 (double jumps) 2. Straight Bar Lunges 4 x 8 3. RDLs 5 x 6 4. Hanging Leg Raises 4 x 8-10 5. Ab wheel marches 4 x 10 yards. Try this workout for yourself and enjoy getting your legs explosive for your sport! - Joe Hashey, CSCS - Keywords: explosive legs, leg workout, jump higher, jump farther, jump further, dynamic effort, jump workout, how to jump further, how to jump farther, increase broad jump, broad jump Related: explosive legs, leg workout, jump higher, jump farther, jump further, dynamic effort, jump workout, how to jump further, how to jump farther, increase broad jumpbroad jump |
 | FOOTBALL TRAINING WORKOUTS NEED THIS EXERCISE Posted by: jhashey Duration: 1:55 Number of views: 3,907 12 WEEKS OF FOOTBALL WORKOUTS: http://www.synergy-athletics.com/effective-strength-training/new-football-training-templates-2-0/ Football training workouts need single leg exercises. Don't confuse football workouts and exercise with bodybuilding. Get off the machines, workout in multiple places of motion and get real strong and explosive! Joe Hashey, CSCS Related: football training, football workout, football workouts, football exercise, single leg exercise, best football workouts, best football workoutbest football exercise |
 | HIGH SCHOOL TRICEPS DEATH 275 PLUS WORKOUT TEMPLATES Posted by: jhashey Duration: 1:15 Number of views: 3,302 ***FOOTBALL WORKOUT TEMPLATES: http://www.synergy-athletics.com/effective-strength-training/new-football-training-templates-2-0/ Football training is how Synergy Athletics got started. We had a number of football players get all section and all state honors. In addition the team that has trained with us preseason for the last 2 years just knocked off a New York State Championship. Here's the 11 week football workout training program used to get these football players ready: http://www.synergy-athletics.com/effective-strength-training/new-football-training-templates-2-0/ - Joe Hashey, CSCS - KW football training, football workout, how to workout for football, how to train for football, best football workouts, college football workout, high school football workout Related: football training, football workout, how to workout for football, how to train for football, best football workouts, college football workouthigh school football workout |
 | STRENGTH BUILDING EXERCISE PAIRING: BACK AND SHOULDERS Posted by: jhashey Duration: 1:18 Number of views: 2,136 WEBSITE: http://www.synergy-athletics.com TRAINING BOOK http://www.bullstrength.com Get your shoulders, back, and triceps strong with this exercise superset pairing. 1. Perform band X pull backs OR use a cable cross over machine. 2. Hindu Push Ups, set back, swoop through, and lock it out. The full exercise range of motion is effective for building back muscle and shoulder muscle. - Joe Hashey, CSCS - Keywords: shoulder workout, back workout, shoulder complex, back superset, shoulder superset, build back muscle, build shoulder muscle Related: shoulder workout, back workout, shoulder complex, back superset, shoulder superset, build back musclebuild shoulder muscle |
 | SYNERGY ATHLETICS WORKOUT COMPILATION 2011 + Posted by: jhashey Duration: 5:01 Number of views: 3,081 WEBSITE: http://www.synergy-athletics.com MORE VIDEOS: http://www.bullstrengthconditioning.com Cleaning out an old hard drive last night, I found a lot of workout clips including some new stuff. I decided to throw it in a video for you and hopefully you can pick out a few exercises or movements you have't seen before and add them to your workout! Workout Notes: Our workout programs are designed around compound lifts followed by accessory training that usually are designed to build athletic strength and power. - Joe Hashey, CSCS - Music By Wrecked: http://www.youtube.com/user/WreckedMusic Related: workout program, training program, synergy athletics compilation, training compilationcompound lifts |
 | UPPER BODY CONDITIONING COMPLEX Posted by: jhashey Duration: 3:19 Number of views: 2,548 **BSC SALE LINK** http://bullstrengthconditioning.com/diesel-exclusive/ An effective muscle building push pull exercise complex. Back and biceps strength is used for the pull exercises - alt rows. Shoulder and triceps strength is built by the alt military press. Also, the 10 second isometric hold is used to work on back, grip, and bicep strength. This is a power development conditioning complex, so only 10 seconds of exercise is used to avoid full fatigue and keep intensity up. Perform 3- 5 rounds. - Joe Hashey, CSCS - kEywords: conditioning workout, how to get in shape, build muscle lose weight, build muscle lose fat, conditioning complex, upper body conditioning, Related: conditioning workout, how to get in shape, build muscle lose weight, build muscle lose fat, conditioning complex, upper body conditioningcircuit training |
 | HANGING CORE ROPE BATTLING: SYNERGY-ATHLETICS.COM Posted by: jhashey Duration: 0:48 Number of views: 2,688 MORE WORKOUTS: http://www.synergy-athletics.com FULL PROGRAM: http://www.bullstrength.com Have a rope and want a wicked core workout? Try 20 on 20 off x 5 rounds of rope battling. This is not for beginners, the thick rope is 2 inches and heavy! This exercise with workout your core, lats, back, grip, hips, and quads. Shout out to our friend Juan from YT: elhombrekaraoke for the music. - Joe Hashey, CSCS - KEYWORDS: hanging rope battle, rope battle, abs workout, rope workout, core strength, athlete workout, back workout, back exercise, battling ropes, battling ropes exercise Related: hanging rope battle, rope battle, abs workout, rope workout, core strength, athlete workout, back workout, back exercise, battling ropesbattling ropes exercise |
 | GET FASTER AND JUMP HIGHER - EXPLOSIVE LEG WORKOUT Posted by: jhashey Duration: 1:36 Number of views: 8,596 EXERCISES EXPLAINED: http://www.synergy-athletics.com WORKOUT BOOK: http://www.bullstrength.com Related: jump workout, jump higher, explosive leg workout, leg workout, get stronger legsget bigger legs |
 | VERTICAL JUMP TIP - POST ACTIVATION POTENTIATION EXPLAINED Posted by: jhashey Duration: 2:04 Number of views: 1,806 READ THIS ARTICLE: http://www.synergy-athletics.com/effective-strength-training/big-tip-to-become-more-explosive/ I believe this is such a popular topic for two reasons: 1) People associate speed with running and the fatigue that comes along with it, therefore avoiding it all together; 2) and we tend to focus on one element of training (strength, power, hypertrophy, speed, etc.), which is not very effective for an athlete or for time management purposes. Fortunately, there is a method used to aid in explosive strength and speed-strength that about anyone can incorporate into their regimen. The answer is through a phenomenon known as Postactivation potentiation or PAP. PAP is defined as, "an acute aftereffect of enhanced muscle force output of explosive movements after a heavy resistance exercise" (Robbins 2005). The PAP response can be seen in the theory of "complex training," which incorporates a maximal contraction exercise such as a squat, followed by a plyometric exercise such as a depth jump. This type of training sequence elevates central nervous system (CNS) excitability, which in turn results in greater motor unit recruitment and force output. FULL ARTICLE: http://www.synergy-athletics.com/effective-strength-training/big-tip-to-become-more-explosive/ - Joe Hashey, CSCS - KEYWORDS: post activation potentiation, pap, vertical jump, how to jump higher, explosive workouts, leg strength, leg explosiveness Related: post activation potentiation, pap, vertical jump, how to jump higher, explosive workouts, leg strengthleg explosiveness |
 | TWO EASY VERTICAL JUMPING FORM TIPS Posted by: jhashey Duration: 2:02 Number of views: 2,226 WEBSITE: http://www.synergy-athletics.com MANUAL:http://www.bullstrength.com Sorry for the camera change, but I had to get this video done in short notice! You all dominated the "likes" on the last video, faster than I thought, so I had to get the second vertical jump video for you. Form tip 1: Use the stretch shortening cycle to maximize vertical and broad jump. Jumping form tip #2: Use proper arm angle and momentum to propel and guide your jumps. Get it done! - Joe Hashey, CSCS - Keywords: vertical jump, vertical jump tips, how to jump higher, how to jump, increase jump, increase vertical jump, increase broad jump Related: vertical jump, vertical jump tips, how to jump higher, how to jump, increase jump, increase vertical jumpincrease broad jump |
 | WORST VERTICAL JUMP EXERCISE (COMMON) Posted by: jhashey Duration: 2:38 Number of views: 3,059 FULL ARTICLE: http://www.synergy-athletics.com BOOK: http://www.bullstrength.com I searched vertical jump exercises on google, and clicked on 20 different sites. 17 of them told people to "do more calf raises." Now, I know that isn't a scientific study, but I've certainly heard this old wive's tale for years. Here's what I think about it: Calf Raises And Vertical Jump Strong calves are nice, but like I said in the video, they will get plenty of work from jumping, sled pulling/pushing, sprinting, unilateral movements, and tons of exercises you already have in your program. Basically don't take a "body builder" approach to vertical jump development! Make sure to give the video a "THUMBS" up and "FAVORITE" to get the second video, a trick to jump higher right away. I plan on finishing up the week with an exercise combo for lower body power (as long as the ratings come in, I'll keep shooting videos!) - Joe Hashey, CSCS - KEYWORDS: vertical jump, vertical jump exercises, worst jump exercise, calf raises jump, calf raises vertical Related: vertical jump, vertical jump exercises, worst jump exercise, calf raises jumpcalf raises vertical |
 | NO CURLING IN THE SQUAT RACK: PSA #1 Posted by: jhashey Duration: 1:05 Number of views: 3,421 **REAL WORKOUTS** http://www.synergy-athletics.com MANAUL: http://www.bullstrengthconditioning.com Public Service Announcement #1: No curling in the squat rack. We have some really weird things going on in gyms around the country. What else should we provide a public service to gyms everywhere and make another video about? Comment with your workout / PSA requests! Video Effects used with permission from Detonation Films. - Joe Hashey, CSCS - Keywords: curling in the squat rack, no curling, biceps curls, bicep curls, squat rack curls, no curls in rack, funny workout, workout fail, workout accident Related: curling in the squat rack, humor, no curling, biceps curls, bicep curls, squat rack curls, no curls in rack, funny workout, workout failworkout accident |
 | NO MORE KNEE PAIN: SIMPLE CORRECTIVE FIX Posted by: jhashey Duration: 4:23 Number of views: 2,656 **FREE TIPS** http://www.synergy-athletics.com FULL BOOK: http://www.powerfulmusclerecovery.com Knee pain was a big part of my life. Early during college football I had multiple surguries (scopes and alignment surgeries) that left me week and even in more pain. I firmly belive that this would have all been prevented if I properly completed strength training and prehabilition exercises. Unfortunately, I didn't know much about any of that so I spent months on crutches. After the last surguries I was told that was it for my playing days... ...fast forward 2 years and I finally had a basic strength training knowledge under my belt and I started feeling better. I was able to return to the field, and play a few successful seasons on a local semi pro team, earn 1st team all league honors on two knees that I wasn't suppose to be able to play on. Long story short, my knees never bother me anymore, and haven't in years. I was able to strengthen and work on tissue quality to turn some "left for dead" knees to fully functional and pain free. As I mention in the video below, "knee pain" can be caused by a TON of different facts, and it would be irresponsible of me to say this is the "one greatest knee solution evvverrr" as you might see on some blogs. The truth is, the solution below will fix a lot of simple knee discomfort. If you have severe imbalances, or an actual injury, make sure you do consult a doctor or professonal that can do a specific evaluation. Simple Knee Pain Fix To start, perform 2-3 minutes of soft tissue work on each area. Also make sure to strengthen the areas you just mobilized to prevent a future injury. NEXT WEEK? I'm in the mood for strength training for a week. What muscle group do you want to see some of our exercises for? Post up your thougthts and I will kick it off next week! - Joe Hashey, CSCS - PS. If I don't get to your desired topic right away, keep posting! I'll get to everything I can eventually (I see you punching power requesters, soon I promise!) PPS. Looking to prevent muscle pain, recover faster, and get stronger! Check out http://www.powerfulmusclerecovery.com Keywords: knee pain, how to fix knee pain, eleviate knee pain, knee pain fix, knee pain solution, knee hurts, knee exercise, knee exercises, best knee exercises Related: knee pain, how to fix knee pain, eleviate knee pain, knee pain fix, knee pain solution, knee hurts, knee exercise, knee exercisesbest knee exercises |
 | BEST SHOULDER "PAIN FREE" WORKOUT COMPLEX Posted by: jhashey Duration: 3:26 Number of views: 2,921 **MORE WORKOUTS** http://www.synergy-athletics.com WORKOUT BOOK http://www.bullstrength.com Looking for an exercise shoulder complex that can both build shoulders AND keep them healthy / pain free? Perform 3 sets of 12 single arm dumbbell military press, 12 iso hold dumbbell power cleans, and 3 retracted single arm should Y s. Not only will you be neurologically developing the ability to disassociate movement in one shoulder to the other, but you will also be developing core strength due to the un-even loading. Get it done and post what workout / exercise topic you want covered next week! - Joe Hashey, CSCS - Keywords: shoulder exercise, healthy shoulder, shoulder pain, fix shoulder pain, bullet proof shoulders, shoulder strength, shoulder workout, shoulder workout complex Related: shoulder exercise, healthy shoulder, shoulder pain, fix shoulder pain, bullet proof shoulders, shoulder strength, shoulder workoutshoulder workout complex |
 | ESSENTIAL SHOULDER EXERCISES PART II Posted by: jhashey Duration: 3:37 Number of views: 2,030 **WORKOUTS** http://www.synergy-athletics.com FULL #1 MANUAL: http://www.powerfulmusclerecovery.com Essential shoulder mobility and strength week rolls on! First I show a "tea cup" mobility exercise seen from Steve Cotter. Great for gaining full range of motion in the shoulder before exercise. Next Rob Williams shows a side lying shoulder mobility exercise to handcuff. Perform each shoulder exercise 5-6 reps before a full workout or training session. Rob's channel: http://www.youtube.com/user/kineticguru Stay STroNg, Joe Hashey, CSCS Keywords: shoulder exercise, shoulder mobility, shoulder drill, shoulder movement, shoulder health, shoulder warm up, shoulder strength Related: shoulder exercise, shoulder mobility, shoulder drill, shoulder movement, fix shoulder pain, shoulder health, shoulder warm upshoulder strength |
 | ESSENTIAL SHOULDER HEALTH PART I Posted by: jhashey Duration: 3:35 Number of views: 2,735 FULL ARTICLES: http://www.synergy-athletics.com MANUAL: http://www.powerfulmusclerecovery.com Essential to shoulder health is internal and external rotation. The scapular wall slide is great to both mobilize the shoulders and check your external rotation. Keep in mind, don't compensate with the thoracic spine. The sleeper stretch is a good move to stretch the external rotators of the shoulder by moving the joint internally. Internal rotation is another important facet of shoulder health. Part II COMING SOON: Shoulder mobility PART III COMING SOON: Rock Solid Shoulder Workout - Joe Hashey, CSCS - Keywords: external rotation, internal rotation, shoulder health, shoulder mobility, shoulder exercise, shoulder exercises, shoulder pain, fix shoulder pain Related: external rotation, internal rotation, shoulder health, shoulder mobility, shoulder exercise, shoulder exercises, shoulder painfix shoulder pain |
 | BUILD LEG STRENGTH AND EXPLOSIVENESS EXERCISES Posted by: jhashey Duration: 3:10 Number of views: 2,084 **MORE INFO** http://www.synergy-athletics.com MANUAL: http://www.bullstrength.com Want to build leg / lower body explosiveness and strength? Activate your leg muscles by using squats then move right to the dynamic explosive jumping exercises. SUBSCRIBE FOR MORE! - Joe Hashey, CSCS - KEYWORDS: leg strength,how to build leg muscle, how to get explosive, explosiveness, leg exercises Related: leg strength, how to build leg muscle, how to get explosiveexplosiveness |
 | SHOULDER AND BACK BUILDER EXERCISE COMPLEX Posted by: jhashey Duration: 1:50 Number of views: 2,149 **FREE STUFF** http://www.synergy-athletics.com FULL MANUAL: http://www.bullstrength.com I've taken a strong stance on being a fan of unilateral training for athletes. Of course, some people aren't a fan of that opinion and question why athletes should train using one arm or one leg at all. I guess sports are always played using both arms and both legs at once.... During the accessory portion of the workout, training unilaterally has huge benefits for core strength, as well as the targeted muscle group. Try out this 3 exercise complex and you will know what I mean: 5 single arm military presses 10 single arm dumbbell rows 15 single arm shrugs Repeat for 2-3 sets with 1 minute rest. Shoulder and Back Builder I know the video editing is a little quirky, but I'm working on cleaning up the video and audio quality so bear with me for a few videos. Thanks for your patience, - Joe Hashey, CSCS - KEYWORDS: back exercise, shoulder exercise, build back muscle, build shoulder exercise, best back exercise, workout complex, athlete workout Related: back exercise, shoulder exercise, build back muscle, build shoulder exercise, best back exercise, workout complexathlete workout |
 | JUST TRAIN. JUST HAVE FUN. SYNERGY-ATHLETICS.COM Posted by: jhashey Duration: 2:49 Number of views: 2,372 FREE WORKOUTS: http://www.synergy-athletics.com Training and working out SHOULD BE FUN. Here's some clips of everyone enjoying themselves, getting strong, AND enjoying it at Synergy. - Joe Hashey, CSCS - MUSIC used with permission from The Last Good Year workout "how to workout" gym "binghamton gym" "athlete training" "athlete workout" Related: just train |
 | INNOVATIVE BACK EXERCISE - INFINITY THICK ROPE CLIMBERS Posted by: jhashey Duration: 1:11 Number of views: 2,115 **BEST WORKOUT ARTICLES** http://www.synergy-athletics.com Thick rope climbers are great for hand strength, back strength, and biceps. This exercise is a great exercise that can be made for any athletes - in the video a few of our serious female athletes are getting after the exercise! - Joe Hashey, CSCS Keywords: back workout, rope training, battling rope, rope climbing, girl workout, female workout, athlete training, athlete workout Related: back workout, rope training, battling rope, rope climbing, girl workout, female workout, athlete trainingathlete workout |
 | EOW: BACK STRENGTH EXERCISE SUPERSET Posted by: jhashey Duration: 2:33 Number of views: 1,790 FACEBOOK VIDEO: http://www.facebook.com/photo.php?v=2407946209710&set=vb.146178520881&type=2&theater Exercise of the week: Build back strength with chin ups and isometric towel holds. It is a cheap way to add a grip strength component to two common exercises. Try out and post your thoughts! - Joe Hashey, CSCS - Keywords: back strength, back exercise, back workout, grip strength, towel workout Related: back strength, back exercise, back workout, grip strengthtowel workout |
 | SPEED TRAINING 101: EFFICIENCY OF MOVEMENT EXERCISE Posted by: jhashey Duration: 2:09 Number of views: 2,533 **JOIN US** http://www.synergy-athletics.com/effective-strength-training/kinetic-speed-and-strength-seminar/ Rob Williams demonstrates a speed development exercise that will help your body be explosive in a straight line. Note the proper shin angle and the toe pulled up during the exercise. Attempt to land softly and repeat for 3-6 reps. - Joe Hashey, CSCS - Keywords: rob williams, speed training, get faster, how to get fast, how to get faster, speed workout, running speed, sprint faster, run fast, run faster, how to run faster, speed exercise, speed workout Related: rob williams, speed training, get faster, how to get fast, how to get faster, speed workout, running speed, sprint faster, run fast, run faster, how to run fasterspeed exercise |
 | MOBILITY AND FLEXIBILITY ROLL OVER SERIES Posted by: jhashey Duration: 2:03 Number of views: 1,969 **LIKE US ON FACEBOOK** http://www.facebook.com/synergygym Roll over mobility and flexibility series. Roll over to V sits Roll over to straight legs Roll over to glute stretch Roll over to butterfly stretch. Each movement helps mobility in the hip joint and flexibility via a dynamic stretch in the hamstrings, glutes, and low back. We use this series primarily before running, sprints, plyometrics, or agilities. Joe Hashey CSCS PS. Don't forget to visit the link above and LIKE our facebook fan page! KEYWORDS: rollovers, hip mobility, roll over v sit, roll overs, hamstring stretch, glute stretch, low back stretch, low back pain, warm up, mobility, Related: rollovers, hip mobility, roll over v sit, roll overs, hamstring stretch, glute stretch, low back stretch, low back pain, warm upmobility |