Hegarty Performance

Hegarty Performance Health, Fitness, Mindset, Performance

“Just water…No soda… that’s for the married folk.”
10/29/2025

“Just water…No soda… that’s for the married folk.”

07/15/2025

Four Kettlebell Core Exercises

Kettlebells are an underappreciated tool to create a total body training effect.

1️⃣I’m a big believer in using the core to resist rotation. The Half Kneeling Kettlebell Chop and Lift helps improve overall core stability. Squeezing the medicine ball trains more of the adductors as the lower body is working isometrically. I program this exercise later on in a routine as a C2. for 3 sets of 6 reps per side.

2️⃣The Split Stance Anti Rotation Kettlebell works the obliques and glute medius while improving upper back mobility. The KB doesn’t have to be heavy as you can increase the duration of the hold as it moves further away from the midline of the body.

3️⃣Kneeling Offset Kettlebell Get Ups are an effective exercise for training rotator cuff strength, anterior core control, and lower body strength.

4️⃣The Turkish Get Up is another effective ground to standing exercise that helps improve hip mobility, shoulder stability, rotator cuff strength, and spatial awareness. I program this exercise as apart of the extended warmup for 2-3 sets of 3 or 4 reps per side.

03/12/2025

Three Effective Medicine Ball Exercises

Medicine ball work is an effective way to improve throwing velocity, core stability, and rotational power.

1️⃣With the One Legged Bridge to Overhead Throw the athlete is extending through the upper back to generate power on the throw. Thoracic extension is a position of power so it makes sense to train that way. Also, working off one leg trains the hamstrings isometrically throughout the movement. I program this exercise as apart of the extended warmup for 2 sets of 5 throws per side.

2️⃣The Split Stance Anti Rotation Scoop Toss is a solid in season exercise. The athlete has to use their core to resist rotation upon receiving the ball off the wall. This helps complement what rotational sport athletes do during practices and games. I program this exercise for 2 sets of 8 reps per side.

3️⃣The Step Behind Med Ball Shotput helps teach athletes to use their feet to generate momentum. This is an effective way to teach athletes how produce and accept force on the throw. I program this exercise for 2 sets of 5 or 6 reps per side.

Size, speed, and strength are three foundational components to athletic performance. Strength is the foundation for powe...
06/29/2023

Size, speed, and strength are three foundational components to athletic performance. Strength is the foundation for power. Soccer athletes, for example, have to be quick and aggressive to compete for a loose ball. Basketball athletes have to be agile in order to defend the basket.
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Volleyball athletes have to be able to put force into the ground to jump higher. Softball/baseball athletes have to create stability in the rotator to throw overhead with velocity.
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Tennis athletes have to be strong in the anterior core and to move well in through the hips to generate power on their ground strokes.
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When it comes to running fast the reverse lunge is one of my favorite exercises because it’s a unilateral movement that mimics sprinting.
A progression strategy could look like:
Split Squat - 4 weeks
Front foot elevated split squat - 4 weeks
Reverse Lunge
Slideboard Reverse Lunge
Anterior Loaded Reverse Lunge
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The Deadlift is one of my favorite exercises for size and total body strength. The trap bar tends to be a safer place to start for high school athletes. The straight bar is a solid progression once an athletes developed adequate core stability and hip mobility.
A progression strategy could look like this:
High Handle Trap Bar Deadlift - 4 weeks
Low Handle TB Deadlift - 4 weeks
Low Handle Chain Resisted
Sumo Stance Barbell.
Conventional Barbell.
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Want to get bigger?
Eating right AND training hard is essential to building muscle mass. What you eat is more important than when you eat. Minimally processed foods offer nutrients (proteins, fats, carbs, vitamins, minerals) that will help you get bigger.
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Training hard involves doing more work over a long period of time. This usually means either increasing the weight, number of sets/reps, or increasing the range of motion.
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You will remember that face .fontenelle _
06/18/2023

You will remember that face .fontenelle
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It’s difficult for an athlete to realize his/her potential if they are playing through an injury or physically unable to...
05/01/2023

It’s difficult for an athlete to realize his/her potential if they are playing through an injury or physically unable to perform.
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Durable, consistent, and talented players are key components to a teams success. What good is an athlete that’s always injured?
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A strength and conditions program that improves mobility, stability, strength, and power will help reduce the likelihood of an injury.
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4 Ways to Maintain Strength and Athleticism In Season_With the high school season winding down, athletes are looking for...
04/25/2023

4 Ways to Maintain Strength and Athleticism In Season
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With the high school season winding down, athletes are looking for ways to maintain the strength they developed over the off season. It’s important to:
1️⃣Maintain Body Weight. Force = Mass X Acceleration so a bigger athlete can produce more force. Convenient calories including nuts, protein shakes, bars, and fruits are solid options to consume on the go.
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2️⃣Be Consistent. Three or four 30-45 minute total body sessions will help maintain strength without experiencing excessive soreness.
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3️⃣Maintain your Mobility. Training force, power, and speed is only beneficial if your mobile enough to access these qualities in the game. Three to five minutes worth of mobility work before and after every game will keep you healthy throughout the season.
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4️⃣Take Care of Yourself. Quality sleep, limiting screen time, nutrition, hydration, and a mindful lifestyle will help your body recover and adapt to stress.

I’ve never been one this believe in moral victories because a loss ultimately means that you fell short of what you were...
03/13/2023

I’ve never been one this believe in moral victories because a loss ultimately means that you fell short of what you were looking to accomplish. That said, should be proud of the effort they gave in the championship game. And, there are things to learn and ways to get better the next time the opportunity arises.
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I’m following what you do my man
08/01/2022

I’m following what you do my man

05/09/2022

Credit to for working up to a 285 pound back squat for reps on Saturday.
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It’s fun coaching Ryan because he really wants to be great. He is dedicated to realizing his potential as an athlete and will put in the effort to get better each day.
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In terms of his technique, I like his tempo on the descent in that he’s controlled. He stays upright and makes good use of the rebound in that he explodes up out of the bottom.
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His depth is solid in that he gets about 90 degrees of hip flexion for more strength gains.
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With the high school and college season underway, here are 10 ways to add velocity throughout the spring and summer._1️⃣...
03/14/2022

With the high school and college season underway, here are 10 ways to add velocity throughout the spring and summer.
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1️⃣Improve mechanics. Efficiency is key.
2️⃣Increase lower body strength.
3️⃣Long toss.
4️⃣Improve thoracic mobility.
5️⃣Improve scapula stability and rotator cuff strength.
6️⃣Improve overall hip mobility - adduction, extension, and rotation.
7️⃣Speed up your tempo. Efficient pitchers (Greinke, Verlander, Gray) use the height of the mound to their advantage.
8️⃣Improve your recovery.
9️⃣Increase body temperature. Wear warmer clothing. Make it a point to warmup properly before you throw.
🔟Improve core stability. Think anti extension and anti rotation exercises. This will transfer energy from the lower half to the ball.
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02/28/2022

Texas didn’t make .fontenelle who he is, they just found him like this.
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