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2.08.2021

Punch Like A Demon

Coach Schwager working out

The Northwestern State Demons are located in Natchitoches, Louisiana. Eric Schwager is the Director of Strength and Conditioning for their athletic program. Eric has a strong background in athletics having worked at Princeton, Michigan State, South Florida, Minor League baseball, owned an Advanced Training business, coached at the University of Hartford and was the Head Football Strength and Conditioning Coach at Limestone College, as well as Newberry College before arriving at NSU.

The following is a routine developed by Coach Schwager to improve punching power:

Zercher Hip Drives

In a kneeling position cradle an Olympic bar in the crease of your elbows keeping them tight to your sides and hands locked together. Sit back towards your heels and explode upwards thrusting your hips forward, always remaining in a kneeling position.

Rack Drive and Pull

Instead of getting rid of old Olympic bars whose knurling is worn, Schwager saves them to be used for the Rack Drive Pull. Start the exercise by setting the rack’s safety bar at a height based on body position and form. The drill is performed by quickly and explosively pushing and pulling the bar sliding it on the rack.

EZ Bar Band Speed Bench

Attach bands to a bench and a bar, short bars are preferred. Eric demonstrates this drill utilizing an EZ curl bar, this allows his athletes to keep a tight inside hand placement which coaches prefer. Repetitions are performed as quickly as possible.

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