The most important thing to understand when training athletes is the difference between G.P.P and S.P.P. Also, it's important to understand that mastery in a specific discipline does not mean mastery in weight training. In fact, it is usually the opposite; master of one thing, beginner of another. This is very lucky for you, whether you are a coach or an athlete. What this means is that you don't need advanced or fancy training methods to achieve results. Besides the huge pile of dung that is "sport specific training", the misunderstanding of training mastery by elite athletes is ruining training.
This is a classic case of an idea that works beautifully in theory but, at least in many cases, fails to pay off in the real world. The theory behind rack pulls is that they allow you to use more weight than you normally can handle in conventional deadlifts, which helps target certain sticking points, namely the lockout position—a real sore spot for many lifters. Sounds good, huh?
The following three Prowler workouts can be done during the same training week. All sets are done on the vertical posts. The easy and medium workouts can be done between training days and after bench press or press workouts. The hard Prowler workout can be done after you squat and deadlift.
Dorian Yates' back is the centerpiece of his insane, freaky physique, and the Yates row is one of the things he credits. Ed Coan's accomplishments in the powerlifting world have been well documented and if you've ever seen Ed in person, you know he's one of the thickest people to ever set foot in a weight room. And his 900-pound deadlift, to me, is the single-most impressive deadlift feat. Now that I've satisfied all the barbell row zealots, the exercise does have its drawbacks. This is especially true for a lifter that's made significant progress in the squat and deadlift.