Mike Ercolano

Plyometric and repetitive effort strength work during phase 1 of off-season strength and conditioning for collegiate hockey player Everest.

Over the next 11 weeks we will be following a conjugate 4 day per week, upper and lower body split strength training program.

To follow along with Everest’s off-season hockey training, and/or for more on and please follow me!

You can also follow my gym’s page Next Generation Training Center for great content about our members, and our

In-season strength training for soccer players Morgan and Riley.

Here we are using the contralateral step up, and the sled sprint to train for unilateral strength.

I also like to directly train the hamstrings (slider hamstring curls) and adductors (copenhagen planks) to help with stability through their lower body.

For more on Sports Performance and Strength Training please follow my page!

Off-camp plyometric conditioning for bjj athlete Vinny Corrado.

We are building endurance and elasticity in preparation for a more dynamic, higher intensity approach once in camp for his next competition.

I first saw these plyos on Phil Daru's YouTube channel, and a lightbulb went off that these would be a perfect addition to Vinny’s programming.

Being quick and explosive from his feet as a heavyweight athlete will give him an advantage over the rest of his competition.

And building up higher work capacities now, will help strength the structure and integrity of his joints… which will be put under higher stress once introduced to in-camp high intensity training.

For more content like this, like this post and give me a follow please!

I kinda suck at this whole being consistent on social media thing, but if I’m getting feedback I will definitely get better at it!

Thanks for your help!

Oh yeah….

If you like these drills, please save this post!

Want a bigger bench press??

The late, great Louie Simmons 🙏 said to do 100 band pull-a-parts, and 100 band tricep press-downs EVERY DAY.

The bench press is not just a “chest exercise.”

In fact the triceps do more work, through a longer range of motion during a bench press than your actual chest does.

And your back is the base that creates the platform to drive off of while pushing the bar away from you.

Strong triceps, and a strong back are both incredibly important to maximize your bench press.

If you’ve been struggling to break through a plateau with your bench press, try adding some high volume tricep and back work to your program.

If Louie said it, then it has to be true!

Please like this post if it has brought you some value 😁

And for more fitness content like this in the future, Like and Follow my page Mike Ercolano!

2 more weeks until gets to show the world why he’s ready to dominate the

Every time he posts this video of him at the end of a workout at , I get a lot of DMs from trainers and coaches asking me what we’re doing, and why we’re doing it.

A lot of them think that I’m doing some new training technique or protocol that they don’t know about.

“I’ve never seen someone use an bike backwards like that!”

“It’s genius!”

And I just can’t help but to laugh.

I’m not laughing at the people who are sending me the DMs, or their questions.

What I’m laughing at is this isn’t an exercise that I program during training… or have ever programmed.

This is simply something that Vilson likes to do at the end of a workout to get a cool video.

Especially when we are in camp, the phones are down and the focus is high.

We don’t get many videos during the actual workouts.

So at the end, we like to do some crazy s**t that looks cool on a video, so he can post it.

And that’s about it.

What’s lost in this world where “fitness influencers” impact more people than actual coaches do.

Is that the best results are manifested through the basics of training.

In the race to post the next elaborate exercise with hopes of it trending.

With the intention to get the most attention, and sell the most “online personal training memberships.”

The basics of training… the fundamentals that are the basis for real results… have been lost.

I challenge every fitness professional to watch less IG reels, and more OG clients.

And maybe you’ll actually change the lives of people just like your bio says you do.