Visual KenPom Rankings by Conference

By
Petey Buckets
-
273
6872

This week I had the idea to show final KenPom rankings of A10 teams over the past few years in a heatmap. The conference has declined rather steadily in recent years and the chart helps visualize how total the regression is. You can see the top, middle, and bottom segments of the conference getting worse. If you’re only looking at NCAA bids over the same timeframe, the numbers aren’t nearly as alarming. Charting the KenPom ranks of each team in conference paints the picture in a way that tournament bids or overall conference rank do not.

That tweet got traction and generated some interesting conversation, as well as people asking for other conferences. This post contains the same chart for all conferences, so eat your heart out.

Big thanks to Jack Gwilliam (@jackgwills on twitter) for taking time to export the KenPom data and put the lookup together. I manually punched in the A10 one by hand and never would have been able to get all conferences without the help. I don’t intend to opine on every single conference here, so I’ll leave a few notes about things that jump out. See anything interesting? Point it out in the comments.

Before we get started, your mileage will vary on how much narrative you can read into any particular heatmap. I’m an A10 writer concerned with the long-term direction of the conference for a variety of reasons. I’m also guilty of trying really hard to see shapes in the clouds, but for me, that’s half the fun of stuff like this. At the end of the day these charts are based on an arbitrary timeframe (is eight years a round number? it feels like a round number) and aren’t anything more than KenPom rankings sorted top to bottom.

That said, let’s talk about the cool looking clouds.

  • First, the A10. Yikes. Davidson stealing a third bid for the conference papered over a very bad 2018 season that isn’t being discussed enough. The decline is related to a few things – the Butler, Xavier, and Temple departures hurt, but those were six years ago. Traditionally strong programs like Saint Louis, UMass, and George Washington have gone into the tank recently. The conference has seen several strong coaches leave in recent years (Will Wade, Archie Miller, Mike Lonergan) and other unsuccessful ones get replaced. Things came to a head this past season as Dayton, VCU, and St. Joe’s all finished outside the KenPom top 100 for the first time since they’ve all been in the conference. There’s concern that this is the new normal, as this year doesn’t project to be good either. You might find a ray of hope in the fact that there’s not a ton of senior talent across the conference (Otis Livingston, Javon Bess, and Josh Cunningham are the senior stars on what figure to be contenders) so the A10 may have a renaissance in the 2019-2020 season.
  • A few years ago I was among the people skeptical that realignment was going to benefit the overall strength of conferences like the ACC, who were racing to add name brands. You can’t just mash all these strong programs together and expect it to work out, I thought. I was wrong. The ACC has 11 teams in the top 55 each of the past three years. 14 of 15 programs have been in the top 120 each of the past four years. That’s obnoxious.
  • The WCC chart is fun to look at. According to my eyeballs it’s the one with the widest disparity between top and bottom, consistently putting multiple teams in the top 35 and 250+. I don’t know much about the WCC but it appears the middle of the conference has regressed, with Portland, San Francisco, Pepperdine, and San Diego abandoning consistent rankings in the 100-150 range for the 200+ tier.
  • The SEC has a distinct upward trendline. They’ve been steadily improving across the board since Texas A+M and Mizzou joined in 2013. I have no idea if there’s a causal relationship there but those two have combined for 8 top 100 seasons in 12 combined years since joining. Other factors are of course in play, including South Carolina’s random final four season, Auburn and Alabama rising from the ashes, and strong recent play from Tennessee and Mississippi State. Top to bottom, the SEC has a strong case for second best conference in recent years.
  • You guys wanna see a dead body? Look at the CAA. Ravaged after George Mason, VCU, and ODU all left, a conference that regularly put out multiple top 50 teams now has one in the past six years.
  • If you want to see two more conferences that aren’t feeling well after realignment check out the MVC and CUSA. They’ve both shown signs of life recently but are miles away from their former glory.

That’s enough exposition. Onto the charts:

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    outlined upper body, then you need to read the entire blog.
    One drawback of the shut grip bench press is that the slim grip will increase the entire vary of motion of
    the raise, limiting your total strength output.

    It’s just like the bench press’s cool, tricep-loving uncle who comes to each family reunion to show
    off these sculpted arms. The wide-grip barbell curl changes the standard curl by shifting your arms wider than shoulder-width aside, emphasizing the biceps’ quick head.
    This change helps build thicker upper arms and challenges
    your grip and forearm strength more than a normal curl. Whether Or Not performed with an overhand or underhand
    grip, this variation forces your biceps to work from a unique angle for enhanced
    biceps improvement.
    Interact your core to take care of stability, and consider using a spotter as you improve the weight.
    Begin with a barbell and flat bench; lighter weights or dumbbells could be useful
    for novices to master the technique. Constant apply will yield
    important improvements in your triceps improvement.

    She has a publish graduate diploma in Sports Efficiency Diet and earlier than becoming a member of
    Men’s Health she was a nutritionist, health writer and personal trainer with over 5k hours coaching on the fitness center floor.
    Kate has a eager curiosity in volunteering for animal shelters and when she isn’t lifting weights in her garden, she could
    be found strolling her rescue canine. Stand sideways on in staggered stance on the loaded end
    of your bar.
    Altering your grip on the barbell curl shifts the main target to the
    often-neglected forearm extensors, helping build both measurement and energy.
    The barbell reverse curl targets these smaller extensor muscular
    tissues and the brachialis—a vital muscle beneath the
    biceps that enhances general higher arm thickness and definition.
    With this variation, hold your wrists straight, management the decreasing,
    and keep away from momentum. Our triceps are the primary muscle group involved
    within the close-grip bench press (1). The muscle covers the rear of our higher arms,
    and its primary function is elbow extension (straightening of the arm), which happens as we press the barbell from the underside (2).
    As briefly mentioned above, a closer grip on the bar puts
    the triceps at a mechanical advantage, forcing the muscle to supply many
    of the drive essential to maneuver the burden.
    Whether you’re chasing size, energy, or definition,
    these workout routines will turn out to be your new favorites.
    The close grip bench press is an effective exercise for anybody who needs to construct robust triceps and improve their bench press.
    It is also an excellent option for individuals with shoulder issues, as it can help reduce stress
    on the shoulders. However, it is important to
    observe that the close grip bench press does not work the chest as a
    lot as the common bench press.
    By introducing a slender grip and a preacher bench,
    abruptly you’re able to actually hone in on that biceps muscle – say howdy to the close grip preacher curl.

    Here, we’ll run by way of what muscle tissue are labored in this
    train, why it’s such an excellent one to grasp, and, in fact, tips on how to perform
    it correctly. The barbell mendacity triceps extension is amongst the best exercises for building
    greater tricep muscles. It is also known as “skull crushers,” however don’t worry—with the
    tweak to the usual version of the exercise you’ll be doing in this barbell tricep workout, your skull ought to stay intact.
    The former will put extra intensity and stretch onto
    the anterior rib muscular tissues (serratus anterior).
    In the long term, this can decrease the risk of injury to your pectorals
    and shoulders. In The End, the extra muscle fibers that you’ll naturally recruit by lifting barbells will lead
    to greater hypertrophy, which is the primary cause
    why most people do the narrow grip barbell curl in the first place.

    It’s a good suggestion to use a spotter until you master
    the correct close-grip bench press type, or it may find yourself in accidents.
    The incline close grip bench press is a variation of the usual close
    grip bench press. In which the bench is set to an incline, normally between 15 and forty five degrees.
    Strongman opponents also do a lot of urgent actions
    that require strong arms and chest energy which could be built through
    the close grip bench.
    Elbow flaring is a typical mistake in many bench press
    variations, and the Close-Grip Bench Press is no exception. The transition from
    a Flat Barbell Bench Press to more intricate movements like the Incline
    Barbell Bench Press or the narrow-grip version calls
    for careful attention to approach. Furthermore, workouts just like the Chest Press in a
    fitness center routine underscore the useful utility of
    bench-induced power, serving to improve athletic capability, going
    past the confines of a flat bench with a rack. For instance,
    the shoulder abduction required in Wide-Grip Bench Presses can exacerbate cranky shoulder joints,
    whereas the shut or normal grip variations tend to be more forgiving.

    Here’s how to do each forms of the Close-Grip Bench Press type using
    a barbell or a pair of dumbbells.
    The allure of an enormous chest, boulder shoulders, and bugling triceps is probably going what drives you towards the barbell bench press.
    It doesn’t matter when you’re a powerlifter, athlete, or just wish to look good, the barbell bench press is the go-to
    train to slap on higher body measurement and strength. However, not lots of people utilize
    the assorted grips when doing barbell bench press…

    As Soon As you’re feeling confident with dumbbell skull crushers, advancing to a barbell is
    a superb progression. This units you up nicely to then perform the shut grip bench press.

    Since the close-grip bench is more biased in the path of the triceps, I’ll sometimes
    program them for my lifters who are battling lockout,
    AKA after we need more triceps to complete reps.
    The difference, though important, just isn’t drastic,
    and you should expect to be nonetheless in a place to move 80-90% of your typical hundreds in coaching.
    With this in thoughts, shut grip should not be the grip of choice for any competitive powerlifters and, moreover ought
    to in all probability not be trained with the objective of most
    power. It’s onerous to debate an effective strength-building chest and triceps train like Close
    Grip Bench with out mentioning Dips instead.
    The Close Grip Bench Press primarily targets the triceps brachii, emphasizing the event
    of strength and muscle mass at the back of the higher arms.
    In Distinction To the normal or wider grip Bench Press
    that emphasizes your upper chest, the close-grip
    version shifts the spotlight to your triceps, turning it right into a tricep powerhouse movement.
    The other most typical variation of Snatch Grip Shrugs is Dumbbell Shrugs.
    This works nice when you don’t have a barbell or to add
    variation to your training program. After that, push the weights upwards and ensure they’re over your chest until your arms are straight.

    Maintain the strain on your pecs by nonetheless urgent the dumbbells together.

    The amount of enhance in ROM is a function of how wide the grip is on the
    regular version of the exercise. A very broad grip is designed to radically decrease
    the ROM, making the bar path so brief that it drastically reduces
    the mechanical work done on the load – the Force x Distance-thing.

    If you keep on repeating the same exercises and actions again and again, your
    muscle tissue and physique will quickly adapt to them and
    stop rising. The shut grip dumbbell press is a superb addition to your arsenal of pec workout routines.
    You can add it to your workout routine to maintain your workouts more fascinating.

    For instance, you’ll notice that the barbell
    must come decrease in your torso. Before performing the barbell seated close-grip concentration curl,
    it is highly recommended to warm up. Warming up helps improve blood move to
    your muscle tissue, improves flexibility, and reduces the risk of harm.

    It also prepares your body for the train by elevating
    your heart fee and loosening up your joints. Hopefully, you read this text and
    are now impressed to put the close grip bench press in your higher body exercises routine ASAP.
    It will be at the high of the list for building muscle, rising energy, and tricep and upper chest activation for
    muscle development.
    This not solely leads to stronger triceps but in addition contributes to your overall upper body energy and functionality.
    Monday is laughingly often known as National Bench
    Press Day, and a lot of fitness lovers like starting their training week with
    this traditional barbell move. For most gains, incorporate high reps and explosive actions, like snatch grip high
    pulls, into your accessory work. Be cautious to avoid excessive momentum or jerking
    of the burden, and hold your head from jutting ahead excessively,
    which may compromise your neck. Lastly, adding a pause on the high of the
    motion might help you improve the mind-muscle connection.
    Not solely does a stronger higher back enhance your general power
    and athleticism, nevertheless it additionally helps with other lifts.

    The barbell shrug, specifically, is a compound exercise that
    can ship impressive gains in a short period of time.

    In Exercise Science (Kinesiology) from CBU, she brings a
    wealth of information and expertise to her work. Ash is dedicated
    to serving to folks obtain their health and health targets by way of customized
    coaching and vitamin plans. With a passion for health
    and a deep understanding of the science behind wholesome dwelling, she is
    ready to create effective and sustainable packages that ship real results.
    Whether Or Not you’re looking to shed pounds, construct muscle,
    or simply feel better in your own skin, Ash is the skilled you can trust to guide you in your journey to a healthier and happier life.

    Elite trainer Jeff Cavaliere claims to have the solution to constructing big biceps, without the damage threat.

    In his newest YouTube video, he shares his history of bicep injuries and
    explains why we ought to be including a certain train over bicep curls
    in our next arm exercise.
    This creates a comparatively short lower back lever and
    less decrease back stress. If overhand bent-over rows cause back pain, you
    may discover the reverse grip variation extra comfortable.
    If you’re new to the exercise or have shoulder concerns, begin with light weights or choose alternative exercises which are easier on your
    joints. Primarily, the choice exercise must
    activate the triceps brachii both as a significant part of a compound motion or as the singular focus within the case of an isolation type various
    exercise. This is likely one of the most typical questions you will hear
    if you walk into any health club. Having the ability to bench press massive
    weights has always been a quick approach to get respect within the health
    club, and as a powerlifter it’s a ability that’s completely essential to construct the
    most important total potential.
    You Will have the flexibility to practice your triceps with heavier weights than you’d with normal
    single-joint isolation movements, which is in a position to result in strength and measurement gains.

    You May additionally see payoffs in your commonplace bench press, due to work you’ve got
    put in to develop your tris. THE SMARTEST LIFTERS
    understand that they need multiple approaches
    to reach their goals. They cannot just perform rep after rep of bench press, for example, and expect that they will grow the largest, strongest chest
    attainable. Certain, they should bench to get higher at bench, but additionally
    they need to add complementary variations and accent workout
    routines to build up the other muscular tissues concerned in the
    motion.
    It’s a great option for constructing lockout power
    and lowering shoulder strain. To build well-rounded triceps, your
    workout ought to embody actions that effectively interact all three heads, making
    certain balanced growth and maximizing muscle
    development. Having someone spot you or at least having one
    thing that can take the burden of the bar permits you to really feel assured when lifting.

    Not having either of those when performing the train signifies that you won’t have the power to totally commit to every set
    , depriving yourself of potential muscle gain. You wish to push all
    the greatest way to the purpose of failure with confidence that you simply aren’t going to hurt
    yourself. You could choose to carry out this exercise on a Smith Machine as an alternative, that
    is discussed below. This train presents a good way to coach the chest, particularly for many
    who experience shoulder pain.

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