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Author Archive | Ben Wellenbach

Conditioning Part 1

This is yet another topic that is called many different things and interpreted in various ways. Some call it cardio, some conditioning and others energy system development. I guess in the end it makes no difference what it is called as long as what you are doing is the right thing. The following is what […]

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Power

What is power and why do you as tactical forces? Power is defined as the sum of speed and strength. The faster you can lift more weight is power. You, as a tactical force, need power in your arsenal of abilities because your job is about a controlled chaos. You need to get from point […]

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The Core

I am not sure who coined the phrase “CORE,” but it has to be clarified and amended. Mark Verstegen says it best by defining it as the CORE Pillar system. Meaning, it is not just your abs, if it was then why wouldn’t we just call it your “abs” instead. It consists of your hips, […]

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Pre-hab

Pre-Habilitation or Pre-Hab is defined as preventative exercise or movements that aid in the reduction of injuries by strengthening the weak areas of your body and/or gaining movement in areas of tightness. So how do you know what needs the attention and what does not? If you were here at the gym we would perform […]

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Stretching

Stretching has become very controversial over the years. Some coaches believe in it some don’t; some think it should be at the beginning, some at the end of a workout. Some believe in static stretching other think it is worthless and could cause injury. My philosophy is simple and scientifically based. It consists of 3 […]

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Speed: Acceleration

The definition of accelerate is unclear if it means from a dead stop or a moving state. The fact is it is up for interpretation. Whether we focus on the dead stop position or from a moving position the same principles hold true from a physical standpoint. What differs is how quickly and to what […]

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Speed: Deceleration

A well-respected strength coach once told me that when the DMV teaches kids how to drive they first teach you where the breaks are. The same should hold true for speed. I know most of you may think that speed is defined by how quick you can get from point A to point B, which […]

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