During the latest Episode of the Doc and Jock Podcast I was able to be a part of a great chat with Coach Burgener.  It was amazing content ! If you haven’t tuned in please make sure to check it out! It really has everything.

Coach B shares some history, provides his point of view on American resolve, shares great strength and conditioning tips for the general Strength and Weightlifting coach, and lastly, motivates us all with tales about his Geezer Club!

During his Geezer chat he discusses the slamball and how his hard charging old timer buddies utilize it in workouts. I wanted to piggyback on Coaches comments and provide you guys with a really useful slamball progression.

The slamball isn’t just for old Marines! I use some form of this slamball progression 2 to 3 times a week.

I have used it to warm up, cool down, and for hard training.

You can move slow and controlled isolating areas of the trunk. You can also combine different movements and develop real functional complexes.

Lastly, I believe the slamball is one of the the safest ways to move your body at maximum velocity.

It truly is a versatile piece of equipment.

If you have never used a slamball before or just looking for some variety the progression posted here is great. Pick any of the movements, add 3 sets of 10, and paired with any targeted mobility for an effective warm up.

Here is an example of what I did yesterday in the garage.

Durability Superset x 3

Trap Smash 1:00 (each side)

Lying Slamball rotations x 20

Single Arm Kettlebell Press x12 (each arm)

If you like this Superset we have plenty more where that came from over at Team Durability! Reply to this email with the subject line Durability and I’ll personally shoot you a discount code to get your first month on the new platform for just $3.00!

Gang, if Coach B can hit it hard and safe at 70, so can you! Try some of the slamball variations posted in the video linked here!

Thanks again for all the support and remember, if you have a body you’re and athlete!

PS here are the links mentioned in this post for easy access!

Coach B’s Interview – http://docandjock.com/e178-mike-burgener-crossfit-weightlifting/

CrossFit’s Geezer Feature – https://www.facebook.com/crossfit/videos/10154316158402676/

Coach Joe’s Slamball Progression – https://www.youtube.com/watch?v=vX5TwWytHzk

Durability Team Page – https://marketplace.trainheroic.com/#/team/durability