Performance Oregon

Performance Oregon Performance Oregon is located in Newberg, OR. We take a global approach to training from all

A little update on myself, the company and my family. Thank you to anyone and everyone that has reached out, supported u...
04/06/2023

A little update on myself, the company and my family. Thank you to anyone and everyone that has reached out, supported us and prayed for us during this time.

01/03/2022

Chops

Working in reinforcing muscles that work hard for producing power and giving stability. We can use chops to increase whole body integration and eliminate compensation patterns.

We are constantly rotating, we can reinforce rotational patterns both by moving in a rotational exercise as well as stabilize around rotational movements by using anti-rotation.

If you feel like you are having a tough time with single side compensation this is a great drill to throw into your warmup routine.

I recommend starting in a 1/2 kneeling position before progressing into standing.

Reach out for opportunities to train with Oregon Sports Performance and check out the link in our bio for more on us.

01/03/2022

Preparation for dynamic movements.

Lighter weight, slower movements is a big focus for our athletes when it comes to getting their reactivity programs going.

Reactivity is a big focus for moving into plyometrics. It is the basis for how successful our athletes will be in their plyometric programs.

Check the link in the bio for opportunities to train with us.

08/20/2021

Chops

🧠 Working in reinforcing muscles that work hard for producing power in rotational movements. We can use a chop to increase whole body integration and eliminate compensation patterns.

- Athletes are constantly rotating, we are constantly finding ways to train them to perfect their rotation and the power they can produce in those patterns. Giving them a break to see how stable we are in spine segments and making sure we are t over compensating in specific muscle groups is what we use this exercise for.

- Chops can be done in a 1/2 kneeling position or lunge position. I recommend doing this drill 3 sets, 10-12 reps.

08/20/2021

Anti-Rotation Isometric Holds For Athletes.

- Why we train anti-rotation exercises during peak season is to reinforce muscles that need to keep the spine stable during rotation movements.

- Here when we open the hips, extend the arms and drive into the ball we are forcing the body to keep from rotating at the hips as well as the lumbar spine. Our athletes rotate so much with so much force in sports specifically Ethan with baseball.

- Anti-Rotation has its place for control and we always use rotation exercises during sessions. But warming up the body with anti-rotation just allows us to create control with tension.

We do this 3x30”

08/17/2021

Vert Sessions 🐈

Working on vert is always coupled with speed work. Here is part of a session we put our clients through for producing power.

The purpose of the Hang Clean is to select a weight you feel you can move comfortably with a quick speed, I have my athletes work with around 60%-65% of their 1RM. Pull Ups are a great way to test your ability to control your core along with the rest of your upper extremity, feel free to use bands on these for assistance. Step Drops you want to lead with one leg following a quick two legged jump as soon as you touch the ground.

This is just a small part of the session we put together for our athletes and clients. Reach out for how the rest of our programs look, what we offer for training both online and in person and how we create programs for athletes to preform at their peak.

A1) Speed Power Cleans x8
A2) Pull Ups (Assisted or Non) x6
A3) Step Drop Jumps x4ea
Repeat 4-5x Rest 2 Minutes

08/02/2021

RDL Progressions once we have enough adaptation to basic movements and stability we continually look to adapt our clients and athletes. Not all of these are meant for everyone movements are always specific to the individual and their program.

- RDLs are a great way to stabilize, strengthen unilaterally and develop speed.

- 1st Video RDL Slides which allow us to learn the motion and small amounts of stability. The following exercise is a standard RDL where we focus on hip control, ankle stability and the horizontal pattern of an RDL

- 2nd Video RDL on a pad to create an unstable surface and allow our clients or athletes to focus on more real life moments of their surroundings. The next exercise is the weighted hitch hiker, this is where we can start to incorporate more complex demands where the thumbs up gives us a nice scapular retraction and the weight demands more strength.

- 3rd video barbell RDL is purely for power purposes this is more focused for our Phase 3 athletes. The last video is an RDL Clean and ISO hold this is the most complex RDL we teach as it gives strength, power, stability and isometrics for recruitment.

- 1st video is our phase 1 and meant for anyone getting into training up to our top end athletes. 2nd video is for anyone training that is ready for an advancement for stability and strength. 3rd video is mostly for athletes going into phase 3 for power stability and adapting to surroundings.

- Please like, share, save and reach or check the link in our bio for opportunities to train with Oregon Sports Performance.

07/29/2021

Max Effort Lateral Variability

• Lateral Cone Drills is something we all do but changing up the distance between cones and the length they are set at changes the way our bodies have to work.

• Creating a variability forces our athletes to control the amount of force they are going to use in their jump. This also allows us to force our athletes to understand the importance of stability when landing.

• This is just a variations we have been utilizing instead of lateral cones at the same distance to see how our athletes are able to adapt to the change in distances and how their body handles the load acceptance when landing. This is also a great variation to add for more sport specific drills on how our athletes have to adjust angles, forces and distances on the field.

• Please feel free to save, leave a like, comment, reach out with any questions or opportunities to come train.

07/27/2021

Load Acceptance And Aerobic Capacity Warmup.

• Adding load acceptance into a big plyo and explosive lift day can help prepare our CNS for the training session ahead so that we can make sure to be well adapted for the stress coming.

• This is a simple warmup routine that you can help utilize for some aerobic capacity as well through progressions and intensity.

• Drop Squats x10
• Drop Squat Slams x15
• Loaded Drop Squats x 10
• Full Extension Hang Cleans x8
• Rest 1 Minute
Repeat 4 times

• You can increase aerobic capacity by increasing the tempo and weights while making giving yourself ample amount of rest.

07/25/2021

Sport Specific Training

• Rotation exists in all sports but that doesn’t mean your athletes programs should consist of nothing but rotation.

• We work on rotational control, strength and power but changing loads and reps. We also put together front plane movements and sagittal plane movements where we focus on anti-rotation. Starting to find the bigger roll loaded anti rotation unilateral movements have in our athletes rotational power output.

• Our athletes have results because we make programs for their wanted results.

• Getting in to get everything out of your session is what we focus on. Ethan here is the prime example of that and getting to work with this athlete has been an honor for me (Look at that Exit Velocity). gives baseball players so many opportunities to present their hard work, dedication and provide them with the exposure they deserve. This phenomenal video is from their production and gives an exact presentation of how sport specific training pays off on the field.

Address

1534 S Gia Court
Newberg, OR
97132

Opening Hours

Monday 4am - 7pm
Tuesday 4am - 7pm
Wednesday 4am - 7pm
Thursday 4am - 5pm
Friday 4am - 6pm
Saturday 7am - 3pm

Telephone

+15416474008

Website

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