17/12/2022
✌️🇩🇪
Brandon Holder
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Brandon Holder, Coach, .
Operating as usual
17/12/2022
02/08/2022
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"I used the lifting platform to perform two sets of five reps of squats, and it was unlike any squat session I have ever trained. I was exhausted, but I didn’t have the usual wear and tear from a barbell. I don’t think this will replace the barbell, but it certainly offers you a different training option and greater training experience if you train from home or on the road."
◾ demos the Strength Engine and share practical tips for performance coaches to apply the system for resistance training on the court, in the gym, or on the road.
02/08/2022
🚨 New article over on SimpliFaster] on my review of the engine.
Go check it out!!
SimpliFaster] with .repost
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puts the KATN Strength Engine to the test to see if the resistance training device fulfills his 2 primary indicators of whether a new piece of equipment will add value:
1️⃣ It can be used virtually anywhere, traveling in a backpack, and it’s easy to set up and break down.
2️⃣ It can be used in private or group training sessions with athletes of all levels.
29/07/2022
I am happy to say that I’ve begun a full time position as the strength and conditioning coordinator with Fairfax County Police!
Along with the excitement there is a great deal of appreciation and love for James and .
Words cannot quite touch it but I wouldn’t be where I am without him and the support from fasst.
This is not quite a full goodbye as you will probably see me around the facility, but explain the absence from a packed schedule over the past 6 years.
Thank you to any athlete, or individual I’ve had the pleasure to coach through the countless membership sessions, team workouts, combines, and any other random off site or events. I am grateful for you and also wouldn’t be in this position without you.
Coach Brandon 💙
28/07/2022
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🔊SOUND ON! FOLLOW 🙌
GET STRONG WITH A BIG ROM, by Brandon Holder () – You'll get strong if you have a semi-decent program and good form. But after a point, you won't be able to add five pounds every week to your lifts as you once could. The progress will come slower and in smaller increments.
One way to progress? Increase the range of motion by doing an exercise from a deficit. Reaching untapped ranges of motion will not only help you develop strength but also make you more mobile.
Warning: Don't jump into these deeper positions with the same weight you use with a standard range of motion. Work through them slowly and focus on controlling the movement from start to finish. You'll build up the strength and confidence and also prevent injury. To progress further, increase the height of the deficit slightly. Just don't use a deficit high enough that'll disrupt technique. Start conservatively; half an inch can go a long way.
Not every exercise is better with a deficit, but these are some I've used with great success.
For all the details, check out the full article, Get Strong With a Big ROM, at T-Nation.com. Main page link in bio.
👩🦰 Voiceover: Dani Shugart ()
14/07/2022
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𝗣𝗹𝗮𝗻𝗸 𝗖𝗿𝗮𝘄𝗹
"The plank crawl can be performed from either the hands or elbows and is exactly what you are probably imagining. The athlete locks themselves into a plank position and then begins crawling down the field, working to maintain body position."
🔹 breaks down crawling progressions from isometric holds to animal movements to more advanced options in an athlete development program.
#
bearcrawl
l
10/07/2022
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𝗕𝗲𝗮𝗿 𝗖𝗿𝗮𝘄𝗹 + 𝗦𝗶𝘁-𝗢𝘂𝘁
"Adding the sit-out component to crawls continues to push the qualities of total body strength and coordination."
➡ covers crawling progressions from foundations to more complex movements.
l
07/07/2022
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"There are several variations of crawling that can and should be incorporated into an athlete’s training on a regular basis. The more practice and exposure to various crawling patterns, the more the athlete will gain from the movement."
▪ shares demos, cues, and progressions for incorporating a range of crawling movements in an athlete training program.
07/07/2022
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"Crawling patterns promote total body strength and body and spatial awareness, and they create an engaging environment for young athletes to be challenged in and have fun."
🔹 shares a range of crawling-based movements and details how he progresses these foundational patterns in training youth athletes.
10/05/2022
I know many of us are visual learners, so adding to yesterdays post here are the 3 tempo methods in action.
1. Iso Sandwich / Badger Protocol
2. Concentric Only
3. Descending Iso. Sets
Each have their own benefits and can be utilized effectively to gain strength and increase muscle mass.
09/05/2022
Newest article on diving into 3 tempo methods to include into your training for strength and hypertrophy!
Swipe to see more ➡️
1. Descending Isometric Sets
2. Iso Sandwich - Badger Protocol
3. Concentric Only Exercises
Check out the article for the examples of these.
07/05/2022
🐘🇹🇭
23/04/2022
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𝗦𝗶𝗻𝗴𝗹𝗲 𝗔𝗿𝗺 𝗕𝗮𝗻𝗱 𝗼𝗿 𝗦𝗹𝗲𝗱 𝗪𝗮𝗹𝗸𝘀
"Using a single arm forces the opposite side to remain stable, so if I’m performing the exercise with the handle in my right hand, my left side needs to contract and lock me in to prevent unnecessary movement."
🔹 suggests ways to seamlessly integrate stability, trunk, and core work into a speed training session with athletes.
s
21/04/2022
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"Particularly when performing aggressive speed drills that involve high intensities, quick changes of direction, or sudden decelerations, the trunk and spine could be a key limiting factor and potentially even a link leading to an injury down the road."
🔹 breaks down his method for augmenting regular speed training sessions with supplemental exercises targeting greater stability through the trunk and spine.
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20/04/2022
Recently got to be on the From the Ground Up Athletic Performance Podcast with
Had a blast talking sled training and youth performance in general.
Go check it out if interested! Or at least give a listen to any of his previous other guests!
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This weeks episode features
Brandon shares the useful manners in which sleds can be utilized in training. We discuss the spectrum with which sled training occurs and how different positions and loads can bias different adaptations. Brandon also shares some of his starting considerations for developing youth athletes and ways he likes to build proficient models of movement.
Check the 🗒for links to From the ground up athletic performance.com which went live this week, As well as Brandon’s socials.
20/04/2022
🚨New article over on going into integrating trunk and spine strength into speed sessions. 🚨
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𝗪𝗲𝗶𝗴𝗵𝘁𝗲𝗱 𝗢𝗳𝗳𝘀𝗲𝘁 𝗠𝗮𝗿𝗰𝗵𝗲𝘀 & 𝗦𝗸𝗶𝗽𝘀
"Once the athlete is comfortable with the isometric position, slowly began progressing them to movements. Regardless of the variation or position, the universal cues will be having a strong, upright posture, popping the thigh up off the ground to about hip height rapidly, and maintaining a consistent, fluid, rhythmic timing throughout the exercise."
◾ shares demos, cues, and progressions for how he integrates trunk and spine training into a routine speed session.
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18/04/2022
5 Deadlift Variations you’ve never tried.
New article on 🚨🚨
Check that out for more detail on how and why these variations could be implemented into training but take a look at the 5 here!
1. Suitcase Deadlift
2. Sn**ch Grip Deadlift
3. Deficit Deadlift
4. Split Stance Deadlift
5. Zercher Deadlift, first saw from .thibaudeau.thibarmy
**ch
31/03/2022
🚨New article over on on training for power.
Training with power in mind can be tough, especially if older or if neglected for a long period of time.
Some keys for programming though
1️⃣ Start slow
2️⃣ 1/2 the volume
3️⃣ Flip the sets and reps 5x3 > 3x5
4️⃣ Proper exercise selection
Exercise selection is the 🔑 and some low hanging fruit include
✅ Medicine ball throws
✅ Jumps
✅ Sled exercises
✅ Battleropes
Give the article a read if you care to check out the 30+ exercises and more details!
Link in bio.
29/03/2022
Athlete shoutout to
Ian’s a high school senior whose been with us for a couple years now and getting ready for his first year of college football soon.
Ian’s a great example of consistent dedication paying off. We appreciate you Shrek.
26/03/2022
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@fasstraining covers 4 affordable and easy-to-use readiness monitoring tools, offering suggestions for when and how to integrate each:
1️⃣ Questionnaires
2️⃣ Grip Strength
3️⃣ Countermovement Jump
4️⃣ 10-Yard Sprint
23/03/2022
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While monitoring technologies offer coaches high tech ways to individualize training to athlete readiness, some can be cost or time prohibitive. Here, shares 4 low cost, efficient readiness tools he has applied to know if and when he might need to make adjustments to his training plan.
25/02/2022
Realized I never shared anything from the happiest day of my life.
Mans best friend… and Shelby too!
25/02/2022
Some clips of some speed sessions from the past couple weeks
Good luck to all of our athletes preparing for track season!!
10/02/2022
Quick shout out to athlete
Tj is off to play at Lackawanna College and committed the last few months of being home to train and get prepared for the season.
These are just a few clips from the last few months.
What isn’t shown as much and isn’t as sexy is priority 1️⃣ making sure he’s healthy going into the new opportunity and then 2️⃣ focusing on having him be as physically prepared as possible (strength, speed, power, etc.)
I appreciate the trust and support Tj and we are all rooting for you 👏
05/02/2022
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𝗠𝗶𝗿𝗿𝗼𝗿
"Mirror games are offense- versus defense-focused. The objectives for offense, like sport, are to create space and leave the defender, while the objectives for defense, also similar to sport, are to limit space and contain the offense."
➡ shares demos and methods for categorizing in a youth performance training program.
04/02/2022
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"Chase games are exactly what they sound like—the objective is for the athletes participating to chase down their opponent (or escape their opponent if they are being chased). Many coaches think of the standard 1v1 chase or cat and mouse, but you can expand upon chase games even more through a variety of components and constraints.
➕ Various starting positions.
➕ Number of competitors.
➕ Various directions.
➕ Obstructions (tire chase, flags, etc.)"
➡ breaks down common categories of and lays out how these can be added in a youth training program.
02/02/2022
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"The categorization of the games is important to help understand their objectives and how they can be placed within a training session or program. In the book , the authors bring up coaches .w.nick and from Elon University, who are credited with breaking down these games for categorization."
▪ on how he keeps the fun and energy high in his youth training sessions, programming a range of games broken down into four basic categories:
1️⃣ Chase
2️⃣ Score
3️⃣ Dodge
4️⃣ Mirror
connolly
02/02/2022
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𝗚𝗮𝗽 𝗚𝗮𝗺𝗲
"This dodge game, taken from .w.nick, has been one of my most utilized games for forward multidirectional training.
Essentially, there will be several potential gaps to sprint through, with one less defender than number of gaps. So, two gap options mean one defender to clog a potential gap opportunity, leaving the athlete only one option to sprint through."
🔹 demos and explains an extensive catalogue of his favorite games to include in performance training for youth athletes.
connolly
24/01/2022
Thank you 🐼
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