Championship Productions Blog

Archives by Tag 'Strength Training'

Key Back Exercises for Lacrosse Players!

By Kevin Fitzpatrick - Last updated: Tuesday, July 14, 2015

Eric Markovcy, Lehigh University head strength & conditioning coach, presents two back strength drills that will help increase the power and balance of the upper body. Coach Markovcy shows you an exercise that can be done solo, and another that athletes can pair up and complete with a partner.

Upper Body – Back

Drill Summary: There are two main exercises presented in the video.

1. Tug o’ War Row: Partners stand about two yards apart, facing each other. Both athletes grip a towel with each hand. Standing straight up, one athlete pulls the towels toward their body while their partner pulls back, providing some resistance. Go back and forth with each athlete switching roles. Do about five reps.

2. 3-Point Row: Bend over with one hand on a bench, with the lower back concave and a slight bend in the knees. From that position, grip the weight and pull it up until the elbow reaches the midline of the body. Work both sides of the body. As athletes become better with this, you can advance to the “Floor Row” progression. For the Floor Row, get in a push-up position and roll the hips as you pull up the weight to counter the weight.

Keys to the Drill:

1) Pull from back, not from biceps.
2) Elbow should come back to the middle of the body.
3) Posture.
4) Breathing.

This video came from Championship Productions’ video “Strength and Power Training for Lacrosse.” View other world class Lacrosse videos!

A Dryland Exercise to Improve Shoulder and Arm Strength!

By nate.landas - Last updated: Thursday, May 1, 2014

Coley Stickels provides a refreshing training exercise with stretch cords. This drill builds shoulder, lat and upper arm/tricep strength by imitating a swimming stroke with resistance. The drill is done at quick speed and for 8 to 12 reps.

2 In – 2 Out Drill

The athlete grips the stretch cord handles and backs off to put tension on the cord. Then the athlete bends to align the upper body until parallel to the cords with the arms extended fully forward. The drill starts when the arms are twice swept backward between the legs and then twice swept backward with the hands outside the legs.

CHECK OUT more valuable insight from “Mega Drills for Dryland Training.” VIEW other world class Dryland Training videos in our massive Swimming library!

Training for Power & Explosiveness with OSU’s Wrestling Strength & Conditioning Coach!

By nate.landas - Last updated: Monday, December 9, 2013

READ and WATCH more on a new wrestling video featuring the same strength and conditioning exercises used by the Oklahoma State Wrestling team! OSU Strength & Conditioning Coach, Gary Calcagno, provides you with over 40 different exercises that focus on power and explosiveness.

Training for Power and Explosiveness

Training for Power and Explosiveness


  • Learn championship-tested exercises and principles for developing power and explosiveness 

  • Learn six series of movements, including over 40 exercises, that can be modified as your season progresses 

  • Build a year-round lifting program that can elevate your program



More Strength & Conditioning videos for Wrestling:

AAU Coaching Wrestling Series: Strength Training for Developing WrestlersWeight Room to Wrestling RoomCoaching High School Wrestling: Strength & Conditioning for Champions: In-Season, Off-Season and Nutrition GuideThe Explosive Wrestler! 30 Strength Training Exercises



New Swimming DVD: Strength, Power, & Overspeed Training

By nate.landas - Last updated: Tuesday, November 19, 2013

Larry Stoegbauer, assistant coach for one of the most successful high school swim programs in the U.S., details some of the strength, power and overspeed training drills he utilizes to create stronger, more explosive swimmers. Building muscle, then strength and then power, these simple drills offer innovative ways to gain an edge in the pool.

Strength, Power & Overspeed Training



  • Build stronger, more explosive swimmers


  • Gain an edge in the pool with the help of these innovative, time-tested training drills


  • A great new addition to the best-selling High School Coaching Academy series





Purchase the High School Coaching Academy Swimming Bundle  (Strength, Power & Overspeed Training & High School Coaching Academy: Swimming Series) and SAVE $30!

High School Coaching Academy: Building a Championship ProgramHigh School Coaching Academy: Strokes, Starts, Turns and BreakoutsHigh School Coaching Academy: Training and Workout StrategiesHigh School Coaching Academy: Dryland Training Program




Create More Powerful Starts and Turns with these Barbell Lifts!

By nate.landas - Last updated: Friday, June 28, 2013

Bryan Karkoska has over 13 years of experience in training top level swimmers at Auburn University. Take a look at this barbell training series which will help you develop a strong start and turn. It is also important for coaches to teach their swimmers these lifts properly.

Coach Karkoska also makes a few adjustments on the jump shrug lift to develop greater swimming specificity in the movement.

Watch and learn more valuable tips from an additional clip of the Faster Fast Sprint Freestyle Training for Explosive Speed & Power.  See other high quality Swimming Strength & Conditioning DVDs in our massive Swimming DVD collection!


Drake University Continuing Education Gold Medal Guarantee Sign Up for our Newsletter Request a Catalog Testimonials Career Opportunities
SecurityWorry-Free Shopping
Championship Productions, Inc. Follow danbergan on Twitter