Athletic Strength Institute (ASI) – MOST IMPORTANT THING (Nov. 29th)
The Value of the Bulgarian Split Squat
As offseason training begins an athlete’s training program should be centered on correcting the imbalances that develop throughout the season. This is especially true of the lower body.
Bulgarian Split Squats improve single-leg strength, flexibility and mobility frequently results in better long-term gains in squat and clean variations than if no unilateral exercises are performed.
American football is a very lower body dominant sport, making Split Squat variations a great exercise to prevent groin pulls.
Split Squat variations also thoroughly target the VMO (vastus medialis oblique); the tear dropped shaped muscle on the inside of the knee. Along with strong hamstrings and calves, a thoroughly developed VMO is critical for protecting against ACL (anterior cruciate ligament) tears.
For more information on how to adjust training volumes contact chris@athleticsi.com.
Helmet sticker: State Champions (Conor Nicholl & Matt Gilmore – Kpreps)
Congratulations to the all of the 2016 Kansas State Football Champions:
6A – Derby Panthers – 4th championship (1994, 2013, 2015, 2016)
5A – Mill Valley Jaguars – 2nd championship (2015, 2016)
4A-I – Bishop Miege Stags – 7th championship (1972, 1975, 1977, 2009, 2014, 2015, 2016)
4A-II – Pratt Greenbacks – 2nd championship (1995, 2016)
3A – Rossville Bulldawgs – 3rd championship (2014, 2015, 2016)
2-1A – Troy Trojans – 1st championship (2016)
8M-I – Osborne Bulldogs – 3rd championship (1983, 2013, 2016)
8M-II – Hanover Wildcats – 4th championship (1979, 2008, 2009, 2016)
We would like to especially thank Athletic Strength Institute (ASI) of Lawrence for powering the Kpreps Helmet Stickers feature this fall.
Make sure to check out ASI for your strength and nutrition program. Mention Kpreps and you will receive a free initial screening and 15% off your initial training package.
Check them out online at AthleticSI.com and follow ASI on Twitter @AthleticSI or Facebook.
ASI – Building Better Athletes
Helmet Stickers (2016 Season)
Week 1 – Atchison, Holcomb, Mill Valley, St. Francis
Week 2 – Hoisington, Junction City, Plainville, St. Marys
Week 3 – Central Plains, Great Bend, Topeka Seaman, Valley Center
Week 4 – Clifton-Clyde, Coffeyville, Lawrence, Osborne
Week 5 – Logan-Palco, Phillipsburg, Pittsburg, Santa Fe Trail
Week 6 – Frontenac, Spring Hill, Thomas More Prep, Topeka Hayden
Week 7 – Dighton, Goddard, Lakeside-Downs, St. Paul
Week 8 – Hays, Lawrence Free State, Ottawa, Pratt, Riverton
Week 9 – Blue Valley Southwest, Larned, Onaga, Wichita Northwest
Week 10 – Girard, La Crosse, Republic County, Shawnee Mission North, Weskan
Week 11 – Hanover, Hesston, Jefferson County North
Week 12 – Buhler, Rossville
Week 13 – Derby, Mill Valley, Bishop Miege, Pratt, Rossville, Troy, Osborne, Dighton
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