The ultimate tool to help you build programs with videos with ease while keeping the benefits and freedom of MS Excel.
Have you ever wanted to prescribe an exercise and couldn’t remember the name? Or wanted to send an athlete a video of an exercise for them to remember how it looked? Or have you been prescribing specific exercises for a while, only to forget about them a few months later? Most templates are made of the squat, hinge, push, pull, and carry categories, and you often have to think about which exercise to use and which variation to include. ExLib solves all these issues at once.
ExLib is an exercise library excel tool that includes an overview of strength movements and grinding and ballistic movements. Exercises are divided into Lower Body, Upper Body, Trunk & Core, Jump, Speed, Mobility & Stretch tabs. Each tab includes a detailed overview of the exercises and their variations, as well as a quick overview table for easy reference. ExLib also includes common abbreviations used in strength and conditioning terminology to help users communicate more efficiently. With over 1350 exercises neatly organized in an excel table, ExLib will save you many hours in your training planning.
Under the strength movements (lower, upper, core & trunk) tabs you can find:
Strength movement type (grinding, ballistic)
Equipment used (barbell, dumbbell, landmine, etc.)
Video link to YouTube
Pattern (squat, hinge, accessory, Olympic)
Movement (squat, split squat, lunge, step, etc.)
Contraction type focus (dynamic=concentric, isometric, eccentric)
Body part (upper, lower, trunk/core)
We have also included common abbreviations used in strength and conditioning terminology to help you and your athletes communicate more efficiently. A quick overview table in both the lower and upper body strength tab provides a quick reminder of the equipment, limbs, movements, types, muscle shortening types, and options you can use. All of this can be modified to suit your needs.
Similar information is provided for Trunk & Core exercises.
Under the jump tab, we have included all the jump (and land) types of exercises that are most used in strength and conditioning. The exercises are divided into categories such as:
Type (jump, land, low reactiveness, high reactiveness, bound, hop, and continuous)
Video link to YT
Orientation (vertical, horizontal, lateral)
On the right, we have a similar overview table as with the strength training tabs, which provides an overview of different jumping (and throwing) exercises, including the limbs used, direction, pre-movement, position, focus, rep type, dominant muscle contraction, contact, hand position, box height and hurdle height.
Speed includes linear and COD types of movements. Linear exercises increase in intensity from warm-up and acceleration to maximal speed. Similarly, COD movements progress from warm-up to technical to maximal COD.
Mobility & Stretch
Under this tab, you can find exercises that include animal movements, dynamic mobility, stretching, and self-massage variations.
Here you can find exercises that include different conditioning variations using different equipment such as sleds, treadmills, bikes, rowers, ropes, medicine balls, kettlebells and more.
The final tab includes the testing of different physical abilities. This tab will continue to expand as more videos are created. Currently, it includes testing protocols for strength, power, jumping, speed, COD, and energy systems.
The current version of the ExLib includes over 550 lower body exercise videos, 290 upper body videos, 135 trunk & core videos, 240 jump videos, 100 speed videos, and 70 mobility & stretch videos. In total, there are over 1350 exercises with equipment, classification, body part, and movement neatly organized in an excel table. Since creating the ExLib in its original version back in 2018, I have already saved myself many hours writing training plans. I firmly believe that this product will save you many hours in your training planning that you can use elsewhere.
Over a series of reviews, I will try to dig dip and provide you with practical takeaways in terms of physiology and the demands of a certain sport. First up is tennis. We will have a look over elite-level male and female tennis as well as how demands change when we analyze lower levels of play. Tennis is a sport based on unpredictability. The unpredictability of point length, shot selection, strategy, match duration, weather, and the opponent all influence the complex physiological aspects of tennis play.
I must confess I was just recently converted into using isometric protocols first for my training sessions and later for athletes. I do know ISOs exist from a stone age but I was somehow reluctant to use them as I didn’t want to look like Charles Atlas from the early 20th century.
Must admit I used to think ISO’s don’t have a place in this modern time! How wrong was I. Ronnie Coleman would say: “Yeah baby”.
There are plenty of tips out there on how to plan and progress your training sessions. Based on different variables and theories.
If I can be a bit sarcastic, then majority of them is based on what the coaches/athletes are seining it on a YouTube (Facebook and Instagram too). I named this “YouTube periodisation”. Don’t lough, this is real deal and I am sure this is most used periodisation scheme these days. All the other ways of planning are way behind this one. Who cares for block, linear, undulating, conjugate, top to bottom approach, whatever named periodisation if he/she can easily access YouTube from anywhere on the world and just watch new exercise and add it to our plan.
Escalating Density Training (EDT): How to test, perform and analyze your training
Recently I posted about my training on social media and I got a few questions about it. So here it is in more detail.
I am known as a numbers coach and trying to be based on science. But I admit, I rose up through “bro-science” and I don’t think that is all that bad. Let me explain “bro-science”: somebody is performing one type of athletic training, let’s just say lifting in a gym, and he is doing a workout that is known just to him. At, the end of some period, he got some positive results out of it (No shit, it happens) and he claims that this is THE workout, and he is the special one among all the others.
Dr. Inigo Mujika: Learning from the worlds best in sport science
As many of you know, a few days ago I was on a lecture by dr. Mujika from Spain. He prefers to be acknowledged as Basque. Professor who introduced him to us, said that he was asking a lot of questions regarding the independence of Slovenia during the ride from airport to faculty.
Continuing from my previous article on Unstable Surface Training (UST) (Click for Part 1 of this series) with practical applications as myself serving as test subject. In this second part, I have looked towards what science has to say on this controversial topic at hand!
Training on unstable surface and why this is not good option for sport performance training
Citius, Altius, Fortius is an Olympic motto that mean faster, higher, stronger. There is hidden meaning of why and how to train. We should strive for getting stronger, faster and jump higher to get better.
Ta spletna stran uporablja piškotke, potrebne za nemoteno delovanje vseh funkcionalnosti na stranh supertrening.si. Z nadaljnjo uporabo se strinjate z uporabo piškotkov. Strinjam se Vec
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