Sturdy Shoulders

Connor Derrickson Performance

Coach
Connor Derrickson

Do what the pro's are doing. I have coached professional baseball and volleyball athletes through similar programs. The sturdy shoulders program is designed to help overhead athletes 1) prevent injury and 2) strengthen the shoulder girdle. We approach rotator cuff training in 3 different dimensions. 1) Scapula - we train the scapula to sit well on the ribs and rotate up well as you go overhead. 2) Ball in Socket Strength - we want the shoulder to be able to rotate well, have good range of motion, and be strong in lengthened positions. 3) Timing - Sport is not planned. You have to turn on and turn off certain muscle at a fast rate. We believe in a strong cuff that can control itself in a chaos environment.

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Increased Mobility
We will work to increase your overhead mobility as well as your scapula upward mobility. You will walk out of this program loose, capable, and strong
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Injury Prevention
Strong things break less. We are going to make your rotator cuff strong. We will be doing carries, eccentric overload, and many other proven benefits to keep you on the field.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Light DBs or Plates // Kettlebells // Bands
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Sample Week
Week 1 of 3-week program
Sunday
SS - 1

A1

Prone Abduction

2 x 8 @ 2.5 lb

A2

High Plank w/ Knee Drive

2 x 6

B1

90/90 Bottoms Up KB Carry

2 x 20 @ 5 lb

B2

90/90 Prone Lift Offs

2 x 6 @ 2

C1

Standing Banded 90/90 Perturbations

2 x 8 @ 2.5 lb

C2

1 Arm Forearm Wallslide

2 x 8

Monday
SS - 2

A1

Prone Trap Raise

2 x 8 @ 2.5 lb

A2

Shoulder Taps

2 x 8

B1

90/90 Prone Lift Offs

2 x 6 @ 2

B2

Waiter's Walk

2 x 20 @ 1 lb

C1

Physio Ball Figure 8's Rhythmic Stabs

2 x 8

C2

1/2 Kneeling 90/90 Cable External Rotation

2 x 10

D1

Inch Worm Walk

2 x 6

D2

Wallslide

2 x 8

Wednesday
SS - 3

A1

Prone Abduction

2 x 8 @ 2.5 lb

A2

High Plank w/ Knee Drive

2 x 6

B1

90/90 Bottoms Up KB Carry

2 x 20 @ 5 lb

B2

90/90 Prone Lift Offs

2 x 6 @ 2

C1

Standing Banded 90/90 Perturbations

2 x 8 @ 2.5 lb

C2

1 Arm Forearm Wallslide

2 x 8

Thursday
SS - 4

A1

Prone Trap Raise

2 x 8 @ 2.5 lb

A2

Shoulder Taps

2 x 8

B1

90/90 Prone Lift Offs

2 x 6 @ 2

B2

Waiter's Walk

2 x 20 @ 1 lb

C1

Physio Ball Figure 8's Rhythmic Stabs

2 x 8

C2

1/2 Kneeling 90/90 Cable External Rotation

2 x 10

D1

Inch Worm Walk

2 x 6

D2

Wallslide

2 x 8

Coach
coach-avatar Connor Derrickson

Connor is a certified strength and conditioning coach that also has his MBA. As a coach, he specializes in helping people achieve their sports performance goals by managing injury, monitoring stress, and increasing work capacity. Connor spent multiple years coaching in college and for the Minnesota Twins Baseball Club before starting to coach remotely.

Sturdy Shoulders