Tag Archives: agility

12/2/13 Workout, Seminar Schedule, and Awesome Videos!

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MashMafia Weightlifting Strength

Monday
Snatch 90%/1, 75/3×2, 80/2×2
Back Squat 10RM, -10%
Push Press 5RM ss GHDs/10 x 3

Conditioning

3 rounds for time of:

10 Strict Pull-ups
30 V-ups
20 OH Lunges 115/75#

We had a great holiday week at Mash! A lot of my college athletes were home, and like always PRs Fell right and left! I didn’t get them all, but here is a few:

We missed Greg Nuckols 680×5 Squat and his 455lb Bench! We also missed Kevin Nason’s 500lb Raw Bench, and Drew set several PRs including: 77k Clean & Jerk and a 63k Snatch!

We also filmed a Day in the Life of the MashElite Athletic Performance:

Not enough is written about atmosphere, but the best programming in the world doesn’t trump a great group atmosphere. People training together with the common goal of greatness will always push each other to succeed.

MashMafia Learn 2 Lift Seminars:

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

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Sunday September 29th, 5 Hints for Weightlifters, & 5 Hints for Sports Performance

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Day Off

The next two weeks will be our major taper period, and we are expecting major PRs! This has been the best MashMafia training cycle of all-time with PRs falling weekly. Here are some keys for athletes and coaches that I learned during this cycle:

1. Take notes at each practice to see what individual members of the team need work on.

2. Don’t be afraid to individualize things! It’s the only way to assure that all team members are taken care of.

3. A program should be a living document that grows with the team. A good coach will be able to make weekly improvements.

4. Rookies need the full lifts to improve movement patterns!

5. Get your athlete stronger while improving their positions equals PRs!

With my MashMafia sport performance athletes I’ve noticed these five truths:

1. If I improve my athlete’s sprint mechanics and get them stronger, they get faster.

2. If I work with my Athletes on agility, and they get stronger, then they get more agile.

3. If I work with my athletes on vertical leap mechanics and Plyometrics, and they get stronger, then they jump higher.

4. Focus on what’s important everyday. That’s from Dan John!

5. Don’t neglect nutrition for your athletes!

Check out this video of MashMafia member Brealon Ashworth:

For more information on Learn 2 Lift Seminars, Training at Mash Elite, or any of our awesome products go to:

http://www.MashElitePerformance.com

Or email me at:

Travis.Mash@MashElitePerformance.com