Nathan Williams Strength and Performance

⬇️ Zercher Variations ⬇️

Some of my favorite movements to program lately if I’m doing high reps or isometrics. You can load them heavier than a goblet squat, and have virtually no spinal load compared to the front squat or back squat. The anterior hold also increases work for the core which is a bonus. It only takes a couple sessions to get comfortable holding the bar within the elbows, in my opinion.

1. Zercher Squats

2. Zercher Split Squat

3. Zercher Reverse Lunge

4. Zercher Walking Lunge

5. Zercher Carry

Plyometric Training

10 options so you can think beyond just a classic box jump. Strength training with no plyo/speed work is a recipe to have the muscle over-power and pull tendons or fascia. Keep jumping!

In order from simple to advanced in my opinion:
1. Hands on Hips Broad Jump

2. Plate Hops

3. Maximal Pogo Jumps

4. Box Double Jump

5. Depth Drop to Broad Jump

6. Depth Drop to Box Jump w/ SL Landing

7. SL Pogo to Skater Jump

8. Lateral Hop to Skater Jump w/ Quarter Turn

9. SL Lateral Depth Drop + Jump

10. SL Hurdle Hop x2 ➡️ Skater Jump

Don’t forget the Hip Flexors 🦵

Mobility/Activation:

1. 1/2 Kneel Lift-Off

2. Standing Lift-Off + Kick Out

Isometric Variations:

3. Foam Roller Deadbug

4. Mini-Band Deadbug

Concentric Variations:

5. Supine Mini-Band Hip Flexion

6. Banded Knee Drive

7. Cable Knee Drive

8. Seated KB Knee Drive

Medball Training

Toss = Underhand/Scoop
Throw = Overhand
Slam = Towards the Ground

Power:
1. MB Hip Toss

2. S/S MB Hip Toss

3. SA MB Chest Throw

4. MB Sprinter Throw

5. 1/2 Kneel Lateral Start ➡️ SA Throw

6. MB Side to Side Slam

7. MB Slam ➡️ Lateral Toss

8. Hop ➡️ Lateral Toss

Balance/Stability Component:
9. SL RDL ➡️ MB Chest Throw

10. SL MB Side to Side Slam

Some of the mobility/activation exercises I’ve had in my lower body training days lately

1. Incline Pigeon Stretch

2. 1/2 Kneel ➡️ Hamstring Stretch

3. 1/2 Kneel ➡️ Hip Opener

4. 90/90 T-Spine Rotations

5. 90/90 Heel Clicks

6. Seated Hip Flexor Lift Off

7. Spider-Man Lunge w/ Reach

⬇️ Ankle Work ⬇️

Mobility

1. Kneeling Ankle Stretch

Yoga block isn’t 100% necessary but a great addition.

2. 3-Way Ankle Rock

Inside, over the top, outside. Heel stays on the ground.

3. Band Ankle Rock

Band placed just below the malleolus. Place both hands on the top of the knee for extra pressure.

4. Deep Squat Ankle Mob

Forearms on top of the knee, shift back and forth driving the knee over the foot.

Strength

5. Band Ankle Dorsiflexion

Propping the leg on a foam roller will help keep the foot from scraping the ground.

6. Front Foot Elevated Split Squat

Cue here is to lower like an escalator not an elevator, helping to drive the knee over the foot. Then push up and away.

Core Training Exercises w/ Keiser or Cable Tower. 7 options that you can add to your program, watch here ⬇

Core Training Exercises w/ Keiser or Cable Tower Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

Training Lately

Lift 4x per week. Conditioning 2x per week. This has been my blueprint the last few years, especially during hockey season hours. The schedule may change at times, but for the most part it looks like this:

Monday: Lower Body Lift
Tuesday: Upper Body Lift
Wednesday: 30-60 Mins of Zone 2 Cardio
Thursday: Lower Body Lift
Friday: Upper Body Lift
Saturday: HIIT Cardio
Sunday: Off

Lower body days will include sprinting or jumping. I personally still love to back squat and lift heavy. Time permitting, lift days will have a tabata at the end (on the bike, with battle ropes, etc). My go to for Saturday recently has been the Norwegian 4x4 on the assault bike; trying to rack up as much time above 85% HR as possible. Bonus: Often taking Yoga on Mondays at , and averaging 10k steps/day even in the Winter thanks to the dog.

6 new exercises uploaded to YouTube.

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