Elevated Superman With Med Ball Rotation

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The elevated superman with med ball rotation is a posterior chain exercise that builds isometric strength through the glutes, hamstrings, erectors, and multifidus while training controlled spinal rotation. Using a plyometric box and two medicine balls, this superman variation locks in hip extension and makes an excellent warm-up or primer before lifting and conditioning days. It’s a smart, low-impact option for athletes and anyone working toward a stronger, more resilient lower back.

Glute Ham Roller Ab Fallout

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The glute ham roller ab fallout is a powerful anti-extension core exercise that builds serious abdominal strength and spinal stability for athletes and lifters alike. Learn proper kneeling technique, the most common mistakes that quietly wreck your results, and how to program this eccentric-focused movement for wrestlers, powerlifters, and everyday fitness clients. Master the ab fallout and unlock a stronger, more resilient core — no crunches required.

Glute Ham Roller Reverse Lunge

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Learn how to perform the glute ham roller reverse lunge, a single-leg exercise that builds stronger quads and glutes while challenging hip stability. This joint-friendly reverse lunge variation uses a glute ham roller to support your back foot, making it accessible for athletes, powerlifters, and general fitness clients alike. Get step-by-step technique, common mistakes to avoid, and programming guidance from strength coach Brandon Smitley.

Glute Ham Roller Single Leg Leg Curl

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Master the single-leg glute ham roller leg curl, a brutal unilateral hamstring exercise that builds serious posterior-chain strength using only your bodyweight. Learn proper technique, the muscles it works, common mistakes to avoid, and how to program it to fix side-to-side imbalances and protect your knees. A must-have hamstring builder for wrestlers, combat athletes, and anyone who has outgrown the standard glute ham roller leg curl.

Velocity Based Training Explained: The Science That Makes Athletes Stronger & More Explosive

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Velocity based training (VBT) replaces guesswork-heavy percentages with real-time bar speed data, letting the load-velocity relationship tell you exactly how hard to train on any given day. In this complete guide, strength coach Brandon Smitley of THIRST Gym breaks down autoregulation, velocity loss thresholds, and rate of force development—and shows how athletes, powerlifters, and everyday lifters can use VBT to train smarter and get genuinely stronger.

Off-Set KB Front Rack Carry With Waiter Carry

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The offset kettlebell front rack carry with waiter carry is a full-body loaded carry that builds abdominal strength, shoulder stability, and hip health all at once. In this complete guide, strength coach Brandon Smitley of THIRST Gym breaks down the biomechanics, coaching cues, and programming for using this offset kettlebell carry as a finisher, conditioning tool, or warm-up. Learn how to load, position, and program it for wrestlers, powerlifters, combat athletes, and everyday lifters alike.

Seated Weighted Vertical Jump

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The seated weighted vertical jump is a concentric-only power exercise that develops explosive starting strength and rate of force development by eliminating the stretch-shortening cycle. In this guide, strength coach Brandon Smitley of THIRST Gym breaks down proper setup, load selection, programming, and sport-specific applications for wrestlers, powerlifters, and team-sport athletes. Learn who should use this advanced jump variation and how to program it for a more explosive first step.

Seated Vertical Jump

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The seated vertical jump is a simple, equipment-light plyometric exercise that builds explosive power and rate of force development by teaching athletes to produce force from a dead stop. In this guide, Brandon Smitley of THIRST Gym breaks down proper box height, jump stance, landing mechanics, and programming so you can jump higher and get off the ground faster. It’s the perfect power drill whether you’re in a fully equipped facility or training at home with just a chair.

Single Leg Lateral Box Jump

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The single leg lateral box jump is one of the best drills for building frontal plane power, single-leg explosiveness, and the hip stability that protects your knees during cutting and change of direction. In this guide, Brandon Smitley of THIRST Gym breaks down how to perform the exercise in both lateral and medial directions, how to program it for in-season athletes, and why it’s a powerful tool for wrestlers and combat sport athletes. Learn the coaching cues, landing mechanics, and progressions that make this single-leg plyometric drill so effective.