Mas work. #goodomen
Elevate your training with Omen Sport Performance!
MORE #goodomen
Level up this offseason with Omen Sport Performance!
Continuing to stack days on days together and seeing all the gainzzz #goodomen
Level up this offseason this offseason with Omen Sport Performance!
Workin on the weekend like usual #goodomen
Come get better!
You been hitting your chin ups? #goodomen
Come get better! Individualized programming focusing on YOU! Free assessments till 10/16!
Main block from today:
SSB safety squat, work to heavy 1 rep, RPE 8-9, then 2x6 @ 70% of it
Split stance box jump, 3x3
KB Weight Shift 3x8
COME TRAIN WITH ME! #goodomen
Ready to come out of this offseason BIGGER, FASTER, STRONGER and ready to COMPETE in season? Here’s your game plan!
Too many times athletes confuse ACTIVITY with real WORK- going through the motions, without a plan. Focus on building a structured routine, fueling your body right, and honing your skills!
If you’re looking for tailored programming to elevate your game, reach out today! #goodomen
#goodomen
Come train!
No music. No filters. Just work.
Come run faster and jump higher with me! #goodomen
Fruits of the labor… #goodomen
COME TRAIN WITH ME! FREE T SHIRTS TILL 10/1!
Officially up and running at Taulman Baseball in Fortville. Come get in and get better! #goodomen
FREE T SHIRT FOR SIGN UPS UNTIL 10/1
Building coming along nicely. #goodomen
Come train with me at Taulman Baseball in Fortville until building is done! FREE T SHIRT FOR SIGN UPS UNTIL 10/1.
Zombie squats… #goodomen
FREE T SHIRT FOR SIGN UPS TILL 10/1!
Couple strength and stability exercises I recommend for throwers and overhead athletes. BULLETPROOF SHOULDERS! #goodomen
FREE T SHIRT WITH SIGN UP TILL 10/1. Link in bio
Full day of training. #goodomen
ALL SIGN UPS TILL 10/1 WILL RECEIVE A FREE OSP T SHIRT. Info on website!
Close grip bench, Waterbag Pallof ABC’s combo
NEED PROGRAMMING? #goodomen
PUSH plyometrics before main DB Bench.
Get connected on the website and we’ll get you right!
#goodomen
Steak Chronicles
Those of you that don’t have access to a grill- here’s how to cook a perfect steak INSIDE. Took me all of 11 minutes and cost me $5.
What is your excuse for not hitting your protein? You don’t have one.
#goodomen
Single leg day playing around with new @ovrperformance VBT, then some dead leg jumps on their jump mat.
DM FOR PROGRAMMING!
#goodomen
Proud to announce that Omen Sport Performance will be opening a physical location!
Anticipated opening date 12/1. Temporary training location beginning 9/25.
For more information check out our website, call, text, email, or DM.
#goodomen
@kannon_2008 dope.
#goodomen
DM FOR PROGRAMMING
Experimental plyometrics #goodomen
DM FOR PROGRAMMING!
Feet elevated floor press with banded play pushup. #goodomen
DM FOR PROGRAMMING!
1040 cal. 105g protein. How bad do you want to grow?
#goodomen
Baseball is a 1 legged sport. Whether you’re throwing, swinging or running, you’re always on 1 leg. Get good moving that way. #goodomen
DM FOR PROGRAMMING!
DM FOR PROGRAMMING
#goodomen
DM FOR PROGRAMMING!
#goodomen
More new.
DM FOR PROGRAMMING!
#goodomen
Want to throw harder and stay healthy? Get a big back. Your arm will only healthily move as fast as it can decelerate. Strengthen all those decelerators.
#goodomen
DM FOR PROGRAMMING!
Upper day plyometrics
#goodomen
DM FOR PROGRAMMING!
Testing out new blocks!
#goodomen
DM for Programming!
Increasing accommodating resistance
DM FOR PROGRAMMING
#goodomen
NARP training!
(Non Athletic Regular Person)
DM FOR PROGRAMMING
#goodomen
Real.
DM FOR PROGRAMMING
#goodomen
Recent training clips. Been busy programming. Pump dungeon additions and renovations at last slide.
DM FOR PROGRAMMING
#goodomen
Accommodating Resistance…. #goodomen
DM for Programming!
Omen n Co. fueling the gainzzz
Easy way to make sure you are eating good meals with enough protein throughout the week (@ you guys not getting enough. Prep your meals so you can eat whenever necessary.
Dm for programming
#goodomen
How to grow 101.
You need to train hard, minimum 3 hard, heavy sessions per week.
Sleep 8 hours every night, go to bed and wake up at the same time every day. Why? You will create good habits and a consistent schedule to follow.
Good habit- 1000 calories before 9 am. Why that much and why 9 am? You’re up at a decent hour (that means you got to sleep early and you have more time to EAT). 1000 calories should be easy- eggs, bagel, fruit, milk. You have a huge chunk of your calories out of the way with the whole day to go. Eat a good lunch, have a snack, eat mom’s cooking for dinner. Prioritize protein.
Consume your goal body weight in protein, from real food, daily (meat, eggs, cheese, milk, etc). You need to consume protein to grow, especially if you are training hard. Real food offers sustenance and nutrients that shakes/bars cannot. Make sure to get protein in post workouts (shakes are convenient, but get real food in as soon as possible). If you’re eating this much protein it will be easy to stay away from the “dirty bulk” aka pizza, ice cream, etc.
3500 calories (or 500 calorie surplus). Simple. If you eat more calories than you burn you will gain weight.
*Note: Do not try to gain too much too fast- it’s a process. Aim 1-1.5 lbs per week. 16 week off season = 16-24 lbs this winter.
Prioritize your development. Achieve your goals.
#goodomen
Car rant ep1
DM for programming!
#goodomen
#goodomen
500.
DM for programming.
#goodomen
Week off from training, but BACK at it now. Stay tuned for updates to THE PUMP DUNGEON aka home gym.
#goodomen
@calvinshepherd37 confirmed back and being an athlete first.
#goodomen
Officially a retired baseballer now. Here are some of the most important things I’ve come to learn over the years.
1. Strength might be the most important contributor to success. Strength can help make up for a lack of skill, but skill cannot help make up for a lack of strength.
2. More swings/reps is not always better. The quality and consistency of work is much more important than the volume. Endless swings in the cage may do more harm than good, in my opinion.
3. Big is not always strong. Strong is strong. While mass is the lowest hanging fruit contributing to success, it can come at a price. Size without strength and mobility is useless and hinders performance.
4. The amount of work and consistency it takes to succeed is exhausting. Find ways to make work fun.
5. How you do anything is how you do everything. Diet well, sleep well, get ahead on homework, treat your friends and family well, etc. and it translate over to performance.
6. YOU ARE MORE THAN JUST A BASEBALL PLAYER. Yes, lots of work is required for success, but do not let it is not your identity. Pick up some hobbies, hang out with friends, be the best significant other you can be, get outside, have some fun.
Omen Sport Performance will be picking up! DM for programming. If you want to come work with me I’ll be in the KC area and working Top Flight Performance.
#goodomen
Omen and I back at it
DM for programming
#goodomen
Closer guy @calvinshepherd37
#goodomen
DM for programming
#goodomen
DM for programming
#goodomen
DM for programming!!
Squats. #goodomen
DM for Programming!
@calvinshepherd37 throwing some weight around
#goodomen
Recently…
#goodomen
DM for Programming!!
#goodomen
More work
#goodomen
Random training clips from this week.
DM for programming!
#goodomen
Day of eating today- maintenance/slight deficit.
Total macros:
2450 cal
284 protein
148 carb
80 fat
*Note* I do drink coffee (black) and have other zero calorie drinks (flavored sparkling water), but drink a gallon of water
Breakfast: 3 eggs, egg whites, banana, cutie, protein shake
Snack: Pure Protein Bar
Lunch: 3 tilapia filets, 1 potato, 1 serving CFA sauce
Dinner: 2 pork chops, 1 potato
Dessert: Fairlife protein shake and mint cookies in ninja creami
Please note, this is what works for ME. *I am not recommending for anyone else.* I am on a slight cut, but also trying to continue growing. This high protein, low carb diet has been working. My energy levels are high and I FEEL GOOD! To transition this to a bulking type diet, just add more carbohydrates and calories!
#goodomen
Couple clips from today’s 🔻 day.
Heavy set of rows to failure and some pull ups.
Full day of eating coming tomorrow.
#goodomen
My in-season Sumo work
Speed work 4x2 @ 225 (FASTER), then work to heavy single
315x3, 405x2, 455x1
Right into seated box jumps (HIGHER), before finishing off with accessories
#goodomen
*DM for Programming*
Higher… Faster
Do your plyometrics! #goodomen
Hello everyone and welcome to Omen Sport Performance, where we will help YOU become the best version of YOU!
My name is Ethan, and the doggo is Omen. I am a graduate of the University of Central Missouri where I played, and still currently am playing, baseball for the Mules. I love the weight room and want to share my love with you all.
On this page you’ll find content about training, nutrition, on field success, etc., and Omen, of course.
Whatever your physical goals are, Omen Sport Performance will help you get there. Become the best version of YOU!
*Reach out for 1 on 1 remote training*
omensportperformance@gmail.com
#goodomen
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