The Barbell Hip Thrust, Special Exercises, & Addressing Weak Links

THE YESS TRAINING BARBELL CLUB'S 125 IB. MMA Flyweight Champion & Fight Team Captain, Gerald "Lil'Bomb"Javier, Performing Barbell Hip Thrusts From The Floor, Using 315 Pounds.

"You Are Only As Strong As Your Weakest Link", But What Does This Really Mean For Us In Regards To Performing Special Exercises?

You Guessed It.

We Assign And Perform Special Exercises According To What The Fighter Needs.

In Order To Address The "Weak Links".

Not Because We Seen "So And So" Doing It On A YouTube Video.

Everything In Our Gym Has To Be Validated, Serve A Purpose, With Minimal Risk And Maximum Reward, For The Sake Of Improving In The Ring, Cage, Or Mat.

Otherwise, It's Bullsh!t For Us.

Bullsh!t Is A Waste Of Time.

Special Exercises, When Programmed The Correct Way, Address The Weak Links Of The Fighter, To Improve The Overall.

Last Time Gerald Performed A Barbell Deadlift With 405 IBs., His Weakest Part Of The Lift Was His Lock Out.

The Last Part Of Completing A Barbell Deadlift.

What We Are Looking For In A "Lock Out", In Relation To A Barbell Deadlift, Is When The Hips Come Out Of Flexion (Ass Is Out In Flexion) And Into Extension (Glutes Are Contracted, Hips Are Extended Into The Bar).

My Guys Know This As "Shoot The Hips Through" (A Verbal Coaching Que I Shout Out To Them, During Their Lifts).

Why The Barbell Hip Thrusts For Lil'Bomb? 

Barbell Hip Thrusts Is A Go To Special Exercise For Us That Strengthens And Develops The Hamstrings, Glutes, And Low Back.

A Great "Isolate To Integrate" Tool Out Of Our Tool Box.

It Isolates Hip Extension, Trains The Muscles Responsible For Locking Out A Barbell Deadlift (Hamstrings, Glutes, Lumbar Spinal Erectors To Name A Few), In Order To Improve The Lock Out For A Barbell Deadlift.

Strengthening, Through Training The "Lock Out", In Order To Improve The "Lock Out" In The Barbell Deadlift.

Do You See Some Of The Methodology Here?!?

Everything Lil'Bomb Javier Needs Next Time, For 405 Or More.

415 IBs. At A 125 Pound Fight Weight

Stronger Hips = Stronger Punches, Kicks, Take Downs, And Movement.

Everyone Looks Great Under Light Weight.

The Weak Links Are Always Exposed When You're Challenged.

In The Gym, In The Ring, And In Life.

More On Gerald "Lil'Bomb" Javier's Training. 

Always Passing On...

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www.YESSBARBELL.com 

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS". 

The Dynamic Effort Method: 750 Sq Feet

From The Documentary Being Filmed In Our Gym "750 Sq Feet".

In This Clip, We Explain The Dynamic Effort Method, Demonstrate One Of The Many Ways We Apply It, And Explain How It Pertains To Our Fighters.

This Was Filmed On The Spot, During One Of Our Training Sessions With Our Fight Team, Over This Past Summer.

Keep In Mind, All Three Of The Fighters You See In This Video Can Lift Over 3x Their Bodyweight In The Squat & Deadlift.

Have A Question?

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More To Come...

Joe Rossi

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Box Jumps & Speed Training For Fighters

THE YESS TRAINING BARBELL CLUB's Diamond Gloves Boxing Champion, Muay Thai Fighter, And Coach (Clement Quartey) Performing Plyometric Box Jumps From A Static Position.

Most Of The Fighters Of Our Gym, Are Jumping 3/4's Of Their Body Height.

This Is Not On Accident, But A Science Based Approach From Years Of Education, Experience, And Know How.

To Do So, You Need A Solid Base Of Strength And Flexibility In Order To Achieve Optimal Mobility, While Exploding Throughout The Entire Jump.

This Is Addressed, Managed, And Attained In Our Programming Throughout The Entire Training Year.

The Static Jumping Position (Static, Meaning Standing In Place. No Running Start) Trains The Static Over Dynamic Component. 

Think "Starting Strength". 

Eliciting Instantaneous Explosive Movement, Without Momentum.

Everything You Can Ask For When Teaching The Body How To Produce Force And Explosive Power.

Static Box Jumps Is One Of Many Options In Building Power For An Explosive Punch, Kick, Or Take Down.

After Building A Solid Base Of Strength, Plyometric Jumping Is The Start Of How We Program Power Training.

From Here, The Plyometric Variations We Program In, To Create A Physical Adaptation, For A Positive Carry Over Into Competition, Are Limitless.

But, If We Are Not Forcing An Adaptation Upon The Body, Variety Can Also Work Against You. 

Progression Is Important, So Take Into Consideration How Frequently You Are Changing Exercises.

Improve Upon The Training Before Changing It.

Here are some ideas to ponder:

Plyometrics and most variations of jump training build Explosive Power.

Speed is a major component of Power Training.

If it's not as fast as you can go, it's not explosive.

Speed Strength vs. Strength Speed.

Big difference when talking about Velocity.

Know what you are training for.

Remember:

You CAN NOT be slow, jumping up onto a box, at a challenging height.

Well, technically you can, but you would bust your ass and you wouldn't make the jump.

We use wood boxes with our fight teams.

Our team has come to the conclusion that bloody shins keeps respect in the jump and is an appropriate motivator for bringing out our best.

Like a well executed deadlift, the box jump is no different.

If your technique is locked in, no blood.

Check Out Muay Thai Fighter And YESS TRAINING BARBELL CLUB Coach 

(J. "Redline" D.), Getting The Most Out Of His Hips On Our Speed Day:

KNEELING BOX JUMP

Jumping 3/4's of his body height from a kneeling position is the kind of Dynamic Training which transfers over into the Ring, Cage, or Matt.

That's Just A FACT.

Big Air, Fast Arms, & Explode!

Have A Question?

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East Coast MMA Show 8-26-14

No Better Way To Launch The New
YESS TRAINING BARBELL CLUB Website
www.yessbarbell.com Than Plugging It On The East Coast MMA Show!

Myself, our coaches, and a few members of our fight team will be on tonight, (Live), with host Tom Kilkenny in the Bronx, New York. U.S.A.

Tune in for an inside look at the real life "ROCKY BALBOA" gym.

(UPDATE Part 1) :

What A Kick Ass Show, On A Kick Ass Radio Station, With A Kick Ass Group Of People. 

Thank You Tom Kilkenny, The East Coast MMA Show, And Night Line Radio For Giving Us A Platform To Share Who We Are And What We Do.

Thank You To Our Coaches And Fight Team, Who Are My Brothers And Sisters: Gee Lil'Bomb Jay, Hung Nguyen, Clement Quartey, And New Team Member Sofi Koz.

Thank You To "Mrs. YESS TRAINING", My Wife, Coli Rossi, For Your Home Made Oatmeal Chocolate Chip Cookies, The Pic You Sent Over During The Broadcast Of Our Son, Rocco, Watching His Daddy, And Your Never Ending Support. 

KICK ASS

(UPDATE Part 2) :

Over 102,500 Views!!

In Less Than 3 Days! 

This Is What THE YESS TRAINING BARBELL CLUB ( ROSSI'S GYM ) Generated From Tuesday's East Coast MMA Radio Show.

Watch The Video Broadcast Version Here:

http://m.ustream.tv/recorded/51898514?rmalang=en_US

Why Are We The Real Life "ROCKY BALBOA" Gym?

Is He "Black Italian" Or "Black Asian"?

What Is Our Gym's Training Philosophy?

Who Do I Speak Russian To?

Who Is Our Top 5 All Time Fighters?

Does G Lil' Bomb's Kicks Land Like Bombs, Or Bullets?

How Does Hung's Mustache Stay In Tact After His Fights?

Why Do We Continue To Fight For The Aggressive Combat League?

Again,

We Explain All Of This On Our Recent Night Line Radio Interview.

Check The Video Broadcast Of All Of This Here:

http://m.ustream.tv/recorded/51898514?rmalang=en_US

We Are On From:

0:00:000 - 1:05:30

To

1:30:00 - 2:09:00

Real Life Rocky (Talk Of The Town Magazine) Summer 2014

This Summer, We Have Been Featured As "The Real Life Rocky Balboa Gym" In Bergen County New Jersey's - "Talk Of The Town" Gentlemens Magazine. 

Pick A Copy Up On Local News Stands Or Check It Out, On The Web, Here:

http://issuu.com/tott/docs/tot_summer2014

Page 32.

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, And Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

#YESSTRAINING #ROSSISGYM #FIGHTINING #FIGHTERS #BOXING #KICKBOXING #MMA #BJJ #JUDO #KARATE #MUAYTHAI #TAEKWONDO #WRESTLING #STRENGTH #CONDITIONING #THEYESSTRAININGBARBELLCLUB #THEREALLIFEROCKYBALBOAS