Канал: Kompftrainingsystems Richard Kompf

Upper body warm up- July 2024

Upper body warm up- July 2024

Lower body warm up position player July 2024

Lower body warm up position player July 2024

Seal row into reverse fly

Seal row into reverse fly

Dynamic effort upper body day 6/18/24

Dynamic effort upper body day 6/18/24

Dumbbell Tate press

Dumbbell Tate press

EZ bar hammer curls

EZ bar hammer curls

Single arm cable tricep extensions

Single arm cable tricep extensions

Westside shrug cleans

Westside shrug cleans

Spoto press

Spoto press

Banded speed bench

Banded speed bench

Multi-grip bar floor press

Multi-grip bar floor press

Dumbbell W into T

Dumbbell W into T

Heels elevated front squats

Heels elevated front squats

SSB JM press

SSB JM press

Belt squat goodmornings

Belt squat goodmornings

D-ball belt squat marches

D-ball belt squat marches

Back to wall tin raises

Back to wall tin raises

Plate row iso hold

Plate row iso hold

Nordic RDL

Nordic RDL

SSB box squats for speed

SSB box squats for speed

Bench vs bands and chains only

Bench vs bands and chains only

Duffalo bar bench

Duffalo bar bench

Barbell suitcase hold

Barbell suitcase hold

Westside dumbbell cleans

Westside dumbbell cleans

Heels elevated front squat

Heels elevated front squat

Sled curls

Sled curls

Heavy squats vs 40% of max in band tension

Heavy squats vs 40% of max in band tension

Pendly rows

Pendly rows

Squats for speed vs bands and weight releasers

Squats for speed vs bands and weight releasers

Deficit speed pulls vs bands

Deficit speed pulls vs bands

Close grip bench for speed

Close grip bench for speed

Chest supported rows with trap bar

Chest supported rows with trap bar

Dumbbell W into T

Dumbbell W into T

Chain loaded bench press with duffalo bar

Chain loaded bench press with duffalo bar

SSB JM press

SSB JM press

Cable face pulls

Cable face pulls

Latt pull down JM press

Latt pull down JM press

Barbell wrist curls

Barbell wrist curls

Belt squat marches

Belt squat marches

Back squat

Back squat

Underhand cable tricep extensions

Underhand cable tricep extensions

Single arm reverse hyper rows

Single arm reverse hyper rows

Plate pinch sit ups

Plate pinch sit ups

IR reverse flys (thumbs pointed in)

IR reverse flys (thumbs pointed in)

Reverse hyper tricep extensions

Reverse hyper tricep extensions

Goodmorning squats

Goodmorning squats

Neutral grip tricep extensions

Neutral grip tricep extensions

Strict deadstop bent over rows

Strict deadstop bent over rows

Half kneeling T-spine rotation against wall

Half kneeling T-spine rotation against wall

Lying banded pull downs

Lying banded pull downs

Single arm kettle bell rows

Single arm kettle bell rows

Rope hammer curls

Rope hammer curls

Single arm straight jacket tricep extensions

Single arm straight jacket tricep extensions

Pin JM press

Pin JM press

Rolling dumbbell tricep extensions

Rolling dumbbell tricep extensions

Banded inverted rows

Banded inverted rows

JM pin press

JM pin press

1 year of training before and after

1 year of training before and after

2 years of training before and after

2 years of training before and after

7 years of training before and after

7 years of training before and after

3 years of training before and after

3 years of training before and after

4 things for faster rate of force development

4 things for faster rate of force development

Before and after 7 years of training

Before and after 7 years of training

Goblet reverse lunge

Goblet reverse lunge

Better warm ups for pitchers

Better warm ups for pitchers

Depth drop into broad jump

Depth drop into broad jump

Shoulder IR (above the shoulder)

Shoulder IR (above the shoulder)

Shoulder IR (below shoulder)

Shoulder IR (below shoulder)

Banded suite case carry

Banded suite case carry

Weighted hip flexion

Weighted hip flexion

Power rack pec stretch with overhead reach

Power rack pec stretch with overhead reach

Nutrition seminar for high school athletes

Nutrition seminar for high school athletes

Dumbbell hack squat

Dumbbell hack squat

Seated box jump with weight vest and dumbbells

Seated box jump with weight vest and dumbbells

Banded front squat for speed

Banded front squat for speed

Bench press to pins (top half)

Bench press to pins (top half)

Banded kettle bell press on incline

Banded kettle bell press on incline

Banded dumbbell front raises

Banded dumbbell front raises

Back extension deadlift

Back extension deadlift

Deadlift tip creating back stiffness

Deadlift tip creating back stiffness

Standing pull down shovel toss

Standing pull down shovel toss

Bent over rows in belt squat with neutral grip handle

Bent over rows in belt squat with neutral grip handle

Single arm dumbbell floor press with 5 second eccentric

Single arm dumbbell floor press with 5 second eccentric

Supinated latt pull down with 5 second eccentric

Supinated latt pull down with 5 second eccentric

Tricep kick backs

Tricep kick backs

Preacher curls with controlled eccentric

Preacher curls with controlled eccentric

EZ bar curls with 3 second pause and 6 second eccentric

EZ bar curls with 3 second pause and 6 second eccentric

Dumbbell lateral raise with 4 second eccentric

Dumbbell lateral raise with 4 second eccentric

Bent over sled tricep extensions

Bent over sled tricep extensions

Sled Y’s

Sled Y’s

Copenhagen Plank

Copenhagen Plank

GCB box squats vs chains

GCB box squats vs chains

Seated box jumps with weight vest

Seated box jumps with weight vest

Standing hamstring curls

Standing hamstring curls

Banded Safety bar squats for speed

Banded Safety bar squats for speed

Deficit Sumo deadlift

Deficit Sumo deadlift

Kettle bell pendly rows

Kettle bell pendly rows

GCB box squat vs chains

GCB box squat vs chains

Trap bar hack squat

Trap bar hack squat

Trap bar floor press from pins

Trap bar floor press from pins

Figure 8 shot put toss

Figure 8 shot put toss

Chain loaded SSB box squats for speed

Chain loaded SSB box squats for speed

Reactive pull down shovel toss

Reactive pull down shovel toss

Rope kettle bell curls

Rope kettle bell curls

Cable tricep extensions with 3 second pause

Cable tricep extensions with 3 second pause

Bench press be chains

Bench press be chains

X band tricep extensions

X band tricep extensions

Straight jacket tricep extensions

Straight jacket tricep extensions

Banded trap bar deadlift for speed

Banded trap bar deadlift for speed

Foam roll active recovery workout

Foam roll active recovery workout

Belt squat with squat max MD

Belt squat with squat max MD

Partial Nordic curl

Partial Nordic curl

Med ball slam into shot put toss

Med ball slam into shot put toss

Chain curls

Chain curls

Tall kneeling hip CARs

Tall kneeling hip CARs

Partial Nordic curls

Partial Nordic curls

Med ball slam into shot put toss

Med ball slam into shot put toss

Chain curls

Chain curls

Rack pulls

Rack pulls

Dumbbell press on flat bench with bosu ball

Dumbbell press on flat bench with bosu ball

Snatch grip bent over rows from a deadstop

Snatch grip bent over rows from a deadstop

Frog stretch rock backs

Frog stretch rock backs

Rack pulls

Rack pulls

Kettle bell pendlay row

Kettle bell pendlay row

Snatch grip pendlay row

Snatch grip pendlay row

Close grip bench for speed

Close grip bench for speed

Bench press to pins

Bench press to pins

Med ball push up

Med ball push up

Banded back extension

Banded back extension

Goblet lateral lunge

Goblet lateral lunge

Reverse hyper

Reverse hyper

Half kneeling banded T-spine rotation with breathing into shoulder CAR

Half kneeling banded T-spine rotation with breathing into shoulder CAR

90-90 hip switch with rotation

90-90 hip switch with rotation

Chain loaded trap bar deadlift

Chain loaded trap bar deadlift

Trap bar chest supported rows

Trap bar chest supported rows

Half kneeling skater jumps

Half kneeling skater jumps

Plank scap up into downdog

Plank scap up into downdog

Forward sled drag

Forward sled drag

Accommodating resistance protocol for advanced athletes (dynamic effort training)

Accommodating resistance protocol for advanced athletes (dynamic effort training)

Plate loaded snow angels

Plate loaded snow angels

Hike to set up bands on a bench press

Hike to set up bands on a bench press

Banded bench press for speed

Banded bench press for speed

“The System” program overview

“The System” program overview

The Jacked Dad program overview

The Jacked Dad program overview

Dumbbell press on bosu ball

Dumbbell press on bosu ball

90-90 hip CARS

90-90 hip CARS

Bulgarian jumps

Bulgarian jumps

Banded speed pulls

Banded speed pulls

Post workout recovery Hack!

Post workout recovery Hack!

Steady state conditioning on assault bike

Steady state conditioning on assault bike

15 seconds EMOM sprints on assault bike

15 seconds EMOM sprints on assault bike

10 seconds EMOM sprints on assault bike

10 seconds EMOM sprints on assault bike

20 seconds in 90 seconds off assault bike sprints

20 seconds in 90 seconds off assault bike sprints

Barbell curls

Barbell curls

Bent over scarecrows

Bent over scarecrows

Speed bench with 3 second pause

Speed bench with 3 second pause

Barbell floor press with 3 second pause

Barbell floor press with 3 second pause

Split stance single arm banded rows

Split stance single arm banded rows

Barbel inverted rows with 3 second pause

Barbel inverted rows with 3 second pause

Banded glute ham raises

Banded glute ham raises

Bench press with 3 second pause

Bench press with 3 second pause

Barbell floor press with 6 second eccentric

Barbell floor press with 6 second eccentric

Neutral grip latt pull down with 3 second pause

Neutral grip latt pull down with 3 second pause

Alternating dumbbell press on an incline

Alternating dumbbell press on an incline

Trap bar deadlift with 3 second pause

Trap bar deadlift with 3 second pause

Back squat with 3 second pause

Back squat with 3 second pause

Anderson front squats

Anderson front squats

Goblet Bulgarian split squats

Goblet Bulgarian split squats

Zone 2 conditioning circuit- mixed modality

Zone 2 conditioning circuit- mixed modality

Rotational med ball conditioning 30 seconds on 30 seconds off

Rotational med ball conditioning 30 seconds on 30 seconds off

Box squat with a 4 second eccentric

Box squat with a 4 second eccentric

Zercher Bulgarian split squat with a 4 second eccentric

Zercher Bulgarian split squat with a 4 second eccentric

Sled push sprint

Sled push sprint

Two point sprint

Two point sprint

Banded glute ham raises

Banded glute ham raises

Trap bar jumps

Trap bar jumps

Box squats for speed

Box squats for speed

Banded box squats for speed

Banded box squats for speed

Hip switch into shin box get up

Hip switch into shin box get up

SSB split stance squat with 3 second pause

SSB split stance squat with 3 second pause

Squat to stand

Squat to stand

Nordic iso hold

Nordic iso hold

Band resisted trap bar push up with a 6 second eccentric

Band resisted trap bar push up with a 6 second eccentric

Rotational landmine push press

Rotational landmine push press

Dynamic effort pull up

Dynamic effort pull up

Dumbbell press on flat bench with 6 second eccentric

Dumbbell press on flat bench with 6 second eccentric

Seated banded rows

Seated banded rows

renegade row

renegade row

Repeated hurdle hops into broad jump

Repeated hurdle hops into broad jump

Bench plyo push up

Bench plyo push up

Sled push press

Sled push press

Bent over kettle bell rotations

Bent over kettle bell rotations

Front squat split stance squats with 3 second pause

Front squat split stance squats with 3 second pause

Preacher curl drop set

Preacher curl drop set

How to use bands on a squat

How to use bands on a squat

Barbell smash traps

Barbell smash traps

How to use chains

How to use chains

Landmine rainbows

Landmine rainbows

Dumbbell floor press with 6 second eccentric

Dumbbell floor press with 6 second eccentric

Half kneeling banded T-spine rotations

Half kneeling banded T-spine rotations