By Palmer Johnson
Your George Mason Patriots look to improve to 8-2 against the 1-9 Loyola Maryland Greyhounds.
The Greyhounds are coached by Tarvaras Hardy, who’s been there since the 2018-19 season and has a record of 60-94.
Loyola Maryland By The Numbers
Loyola Maryland is the 330th ranked team per KenPom, compared to Mason’s 98. The Greyhounds have the 341st ranked offense and 273rd ranked defense.
They have a similar tempo to Mason, just a bit faster.
On offense, the Greyhounds turn the ball over 21.5% of the time, which is bottom 30 in the country. A lot of these are steals, as they are also bottom 20 in offensive steal percentage. Jared Billups and Woody Newton should be able to get some pick-sixes.
Loyola Maryland moves the ball around a lot, with 58.6% of their field goals being assisted, that’s 46th in the country. They’ll also be taking a lot of threes, although hopefully not too many will go in. 39.6% of their shots are threes, but they’re only going in at a 32.2% clip.
As you can see, they are super super cold in the paint. I guess that’s what happens when you have a 5’8 guard who hasn’t been producing from three.
On defense, there’s not too much that pops out at me, except that their average possession length while on defense is 28th shortest in the country. I’ll have to watch some of them to see what that means.
Another thing that is somewhat interesting is that teams don’t take a lot of threes against them, but they don’t really let teams feast inside either.
They aren’t good on defense but they aren’t awful.
I can’t really take too much away from this shot chart, maybe they’ve faced a ton of lefty big men? Wherever they’re forcing teams to be cold, there’s another spot that’s somewhat equivalent that they’re equally hot from. It does look like teams are hitting their long midranges.
Their top scorer is 5’8 sophomore guard Deon Perry. He certainly is a shot taker. Perry is averaging 12 points, 4 assists, and 3.4 turnovers on 33.9% from the field and 28.8% from three. His 2 point percentage is up 8% from his freshman year, but has decreased his efficiency from behind the arc by around 13%. He can put the ball in the hoop from deep, it just hasn’t fallen this season. Definitely something to watch out for.
Another player to watch out for is 6’5 wing David Brown, their best shooter. Brown is hitting 42.9% of his threes on 3.5 attempts per game, but will occasionally have a 3 for 4 day, like he did against Missouri.
Offensive efficiency is not the name of the game for Loyola Maryland, as their top two scorers, Perry and D’Angelo Stines, are both shooting below 35% from the field.
Loyola Maryland Scouting Report (Full Game vs. La Salle)
I chose to scout the La Salle game since they’re a familiar A10 member, the game has a similar pace to what Mason’s projects to be, and it was a road game for Loyola Maryland.
On offense, Perry’s turnovers are probably a product of him passing to cutting guys a lot. It seems like he has predetermined whether he’s passing it there or not regardless of what the help-side defender is doing. Some more notes on Perry, it looks like he has to heave the ball every time he shoots a three. Imagine what a dude looks like when he’s shooting from just across half court. It caused him to airball his first attempt. Perry took a pull-up long mid-range from one step inside the line. If he does that against Mason, I’ll be very happy.
In a 2-point game with .9 left in the half, Perry catches the ball wide open way behind half court and doesn’t even attempt to heave it. Unless there’s something that stops him from being able to chuck it that far, that’s awful.
The offense tries to throw ball over the underneath defender to get it inside. It sometimes works, sometimes doesn’t.
Golden Dike, Loyola’s 6’10 forward, airballed a free throw badly. He’s been shooting 43.6% from the line this season, but shot 32.9% last season. That’s a hack-a-Shaq candidate.
Two of their forwards, #4 Alonso Faure and #11 Milos Ilic, are very comfortable passing out of the post and acting as secondary playmakers.
Loyola got La Salle’s Khalil Brantley in foul trouble with 3 in the first 12 minutes. Watch out for Billups getting fouls early.
La Salle has occasionally pressed full-court, while it hasn’t worked super well in regards to causing turnovers, Loyola isn’t taking advantage of it.
Loyola had five turnovers in the first four and a half minutes of the second half. Things can fall apart quickly. They were mostly a guy either making an AWFUL read, or chucking it out of bounds.
On defense, Perry has active hands on defense, will challenge hand-offs, will probably get a couple fouls, but will be annoying to play against. He will play on the offensive guy’s blind side a bunch trying to get a steal, hoping they don’t notice he’s leaving a guy wide open.
Loyola Maryland played a pretty normal half-court defense for all but one possession I believe. They went into a zone for the first time with a minute left in the first half, La Salle got and missed an open three.
La Salle was held POWless for the first 13 minutes of the game. It didn’t seem like La Salle was missing particularly high quality threes.
The Greyhounds ended up losing this game, but they were up 11 with around five minutes. How did they get this lead, and how did they lose it?
Loyola got this lead because for a couple minute stretch, they played super aggressive defense, which caused either a turnover or an open La Salle shot, and La Salle wasn’t hitting their open shots. On three straight possessions, Loyola hit heavily contested shots near the rim with crowded paints, which included an and-one. They traded baskets for a bit, which eventually ended up with Loyola finally getting their 11 point lead.
Loyola lost their lead because La Salle kept passing up good looks looking for the great one. On the other end, Loyola started turning it over again. La Salle went on an 8-0 run in around 1:30. They didn’t do anything crazy, just watched Loyola shoot themselves in the foot and then hit their open shots on the other end.
A couple times late, La Salle got Perry switched onto a wing or big guard in the post, which caused the rest of the defense to collapse inside a bit, leaving their shooters with better opportunities. If Mason can get Perry on a Billups or Maddox type guy, their defense will struggle.
The team out of Baltimore scored 1 point in the last 4:49 of the game because they got a lot of bad shots, missed their open shots, and turned it over way too many times.
At the end of the game, both Brickus and Brantley, their two top scorers, had quiet and relatively inefficient games, yet La Salle won.
What does this mean for Mason? Even if Darius Maddox and Keyshawn Hall can’t get things going, Mason will still have a very good chance of winning.
Prediction
Mason wins 80-60 and moves on to 8-2. Ronald Polite doesn’t let Perry make an impact on the defensive end, and the Patriots use their size to make sure he cannot get open looks. If he sees a couple go in, it could be rough. I think Polite gets himself a 20 piece today, with most of his points coming inside on his patented contested layups.
I know it’s winter break and conference play hasn’t started, but Mason Nation still needs to show up and show out.
Right now my best choice for exercise is at residence, early in the
mornings when I can distract my 2 year old with cartoons. The Essential Guide for
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Every of those heads is responsible for various sorts of shoulder movement.
Simply like Atlas, you’ll be ready to carry the burden of the world in your shoulders by the end of this information. But without, you know, the burden of carrying the precise world on your shoulders.
Israetel mentioned performing the entrance increase and upright raise collectively as
a mechanical drop set. Expect expert-backed
exercises, diet advice, the most recent in power
sports, and an entire lot of motivation heading your method.
These are the questions that coaches and train scientists have
been knocking backwards and forwards for years now. The biceps is
a small muscle and can also be closely involved in most exercises whenever you train your back.
That signifies that you can’t go overboard with your biceps work, otherwise you risk overtraining.
At the identical time, you need enough stimulus to trick your biceps into progress.
The preacher curl must be your go-to exercise when you want to isolate your biceps utterly.
You place your higher arm in a onerous and fast position, making it impossible to cheat or to use different
muscle tissue to assist curl the burden up. The biceps brachii (or merely the biceps
for short) is a two-headed muscle located on the entrance of the upper arm.
Greater shoulders will assist enhance your other main lifts, assist widen your upper physique
to create the specified V-taper, and make your waist appear smaller, additional improving aesthetics.
If you follow this workout program and devour enough protein, you’ll develop the boulder shoulders you’ve at
all times dreamed of. The trapezius, or traps, is the massive
muscle throughout the upper back, neck, and shoulders.
The most common exercise that targets the traps
is shrugs, which additionally work the shoulders.
Rest 2 minutes between sets of overhead presses and between tri-sets; rest 90 seconds between sets of Arnold presses.
While these are essential for measurement and strength, neglecting
the rear delts can leave your physique wanting incomplete.
Equally, arm workouts like tricep dips or bicep curls can not directly work your
shoulders. It Is not a lot completely different for
the non-powerlifter who likes to go onerous on chest day with a wide selection of presses and
flyes. And if you suppose the pull-ups, pulldowns and rows
you do for back will sufficiently hit the rear delts…
Most professionals agree that an excellent device for coaching your shoulders is
to work out with dumbbells. Some individuals also choose to use barbells or cable machines whereas exercising, and
plenty of good routines make the most of this tools.
When serious about developing big shoulders,
we’re principally talking about increasing the size
of our deltoids (delts). You have three deltoid muscular
tissues, and they’re the anterior, lateral, and posterior delts.
If you’re after one thing slightly totally different to challenge your shoulders,
then strive our press-up problem.
The best shoulder workouts are those that work all of the muscle tissue of the shoulder utilizing heavy presses, compound
workout routines, and isolation actions to chisel and tone particular person muscle teams.
Together With the shoulder exercises above, along with a great shoulder warm-up and post-workout
stretch, will give you an excellent shoulder exercise to construct size.
This compound shoulder train includes pressing a barbell
mounted in a landmine, giving the bar a exhausting and fast bar path as you press up at a diagonal angle.
The Bent-Over Barbell Row shines in its capability to interact the posterior
deltoids by way of a compound movement. As you row the barbell, the
rear delts work vigorously to each stabilize the shoulder and
help within the pulling movement. This dual motion ensures a deep and effective workout for these crucial muscle tissue.
For athletes and health lovers, robust rear deltoids are a game-changer.
After all, they’re engaged in all your pressing moves, particularly inclines.
However comparatively weak anterior delts can be holding you back from a bigger chest, so here is a front-delt-focused workout you need
to use instead of your common shoulder routine.
You can alternate this routine with a more balanced delt workout (such
because the mass workout) in your weekly break up. DirectionsPerform
the workouts as a circuit, completing one set for every in sequence with out relaxation in between. So you’ll do one set of the Y raise, then instantly go on to
the lateral increase, rear-delt swing, and so forth.
Afterward, relaxation two minutes, after which repeat the circuit once more.
This negates the stretch-shortening cycle (SSC),
which suggests you’ll should work more durable to get the weight moving every time.
This is a good exercise for growing higher physique urgent power.
Nonetheless, many exercisers flip them into a glorified lat rowing exercise
by using too much weight and letting their elbows drop.
This variation makes it a lot harder to cheat and ensures your rear delts and
external rotators do all of the work.
The other half of your coaching can be cut up between heavier loads, fewer reps, and higher-rep,
lower-intensity training. Underdeveloped or lagging shoulders outcome from poor training
technique, lack of progressive overload, and
imbalanced quantities of rear, medial, and entrance delt coaching.
Insufficient carbohydrate and protein intake can also cause weak shoulders.
Don’t underestimate the degree to which other muscle teams take over when your shoulders fatigue.
In Path Of the top of a difficult set, your legs,
core, and decrease back might begin to interact to complete the ultimate reps.
For your shoulder workout, we advocate utilizing a supinated grip,
as this allows for more rotation at the end of the movement, focusing the work within the rear
delts. Lateral raises could be carried out utilizing dumbbells or a cable,
providing you with the ability to coach each arms simultaneously or one at a time.
Go gentle, but make sure you are utilizing a weight that’s difficult sufficient for 8-12 reps – belief us after we
say you’ll really feel the burn quickly on these!
If you finish up utilizing momentum or your decrease again to lift the weights,
then lower the burden a little bit till you can comfortably do
the front raise with just your arms. To carry
out this exercise, be positive that your toes are shoulder-width aside, that
you have a great grip on the bar, and that you preserve correct type.
Nonetheless, just keep in mind to do not elevate your
shoulders way too much when doing this train. It’s additionally
an excellent train as a outcome of it targets most of your upper back together with
your traps. All you have to do here is hold either dumbbells or a barbell with an overhand grip,
and then slowly carry them up in the direction of your chin.
You May have the ability to work with heavier weights right here, given the
shape and concentrate on the eccentric portion. So please,
for the benefit of your delts, go away your ego on the door.
Focus extra on driving rigidity into the muscle you’re really making an attempt to
develop and the outcomes might be remarkable. While that
is an effective way to build larger and stronger shoulders total, it tends to not work so nicely if you want to increase the size and energy of your delts specifically.
Lighter weights are the real key to getting bigger deltoid muscles much sooner,
and finally to being ready to raise more in your heavy compound
lifts done with a barbell. If you want to train chest, you most
likely already have well-developed front delts.
This seems a lot simpler than it is, so select lighter weights to begin. They’ll additionally enhance
your shoulder’s range of movement and stability.
Dumbbell front raises provide you with a solid, basic weight coaching train.
If you expertise any pain or discomfort utilizing a barbell,
change to dumbbells or a cable pulley. You can even use the Smith Machine to
offer extra stability, although this must be a final resort.
However the true key to this half of the workout is doing drop
units. You will choose a weight that allows you to do 15 reps
on the first set. On the third and last set you will do a serious drop set by
reaching muscle failure and then decreasing the load
by one plate. After you reach failure again, you scale
back the load by one other plate.
Nonetheless, new analysis suggests that training a muscle group multiple instances per week has a greater impression on muscle improvement (1).
Bicep curls are a basic isolation exercise that targets the biceps brachii, the primary muscle on the front of the higher arm.
No, sadly, there isn’t an train that equally targets all three heads of the deltoid muscle.
You should do at least three totally different workouts to emphasise each head.
Practically all of us lift weights to get stronger or improve our physique’s appearance.
Broad, rounded shoulders are very important for creating
a balanced, aesthetic physique, especially of the upper body.
Sturdy shoulders help enhance the shoulder joint’s flexibility,
which permits a greater range of movement for the arms.
These body weight shoulder exercises may also burn lots of energy, so even should you aren’t consuming
right (and enough protein), on the very least, you’ll get tone and lean. Campos, Y.
A., Vianna, J. M., Guimarães, M. P., Oliveira,
J. L., Hernández-Mosqueira, C., da Silva, S. F.,
& Marchetti, P. H. Different shoulder workout routines affect
the activation of deltoid parts in resistance-trained individuals.
But if you can’t overhead press due to harm or want to add extra entrance delt quantity, you possibly
can add the front raise to isolate the entrance delts.
Reverse the movement concentrating on transferring your body weight back up together
with your shoulders. You’ll be able to get a full vary of movement and isolate both sides of the
traps with dumbbells.
This, of course, will assist you to get more out of your shoulder coaching while also preserving the
joint protected. Elevate your arm, sliding it up the wall
so it moves your torso more upright. When your higher arm is ninety levels to your torso, reverse
the movement. Proceed performing reps for forty seconds, and then change arms and repeat.
It doesn’t necessarily matter what quantity of days
every week you train shoulders, simply that you’re hitting
them with enough quantity across the week to elicit progress.
Often performed utilizing a barbell or an EZ bar, the upright row
can really feel awkward at first, but it’s value including
in your shoulder exercises if you need to enhance dimension and strength.
You also can perform the upright row using two dumbbells,
which lets you use one arm at a time and even out any muscular imbalances.
The seated dumbbell shoulder press is among the safer shoulder exercises with dumbbells which also assists the event of
rotator cuff muscle tissue. I do want you to begin with light weights for your overhead urgent exercises.
You have plenty of time to progress, and starting light will guarantee constant progress whereas
strengthening and getting ready your stabilizing muscles and
shoulder stability for larger hundreds. The best workouts in your shoulders and arms workout routine embrace both compound
and isolation exercises.
Meanwhile, there was no distinction between the grips for center deltoid muscle activity.
Most of my shoulder workouts embrace ample workouts for
not solely the entrance and middle deltoid, but additionally the posterior
or rear deltoid. To do this train, modify the ankle strap in your upper arm
simply above the elbow. The attachment to the cable pulley should be positioned on the internal a half of your arm.
If the cable pulley is adjustable, set it to a place slightly below hip peak.
If the pulley place isn’t adjustable, use the pulley from the floor place.
Using a barbell for navy presses can encourage you to push heavier weights, but also can carry out the
dumbbell shoulder press or machine shoulder press instead.
The benefit of working shoulders and arms in a single
session is that many higher physique compound workout routines goal both muscle teams.
Dumbbell lateral increase is a straightforward yet efficient train that may assist you to goal the shoulders, significantly
the lateral or center deltoid muscles. Analysis reveals that the upright row is likely considered one
of the best workouts for constructing shoulder power and stability.
The finest dumbbell shoulder exercises use a broad range of workout routines to hit all
3 heads of the deltoid. Below, I will show you what an instance power day and hypertrophy day
may look like. That stated, you would be best served should
you don’t plan out a complete split centered on pounding
your shoulders with heavy weights, as you would for other muscle teams like your legs.
“We want to be tremendous bang on your buck [when coaching the shoulders],” says MH
fitness director Ebenezer Samuel, C.S.C.S. “You needn’t kill your shoulders.” With the push press, it should be attainable to raise a substantial amount of weight, extra so than some other shoulder exercise in existence.
This is as a outcome of, initially the push press requires energy to be
generated from the hips and knees in order drive the bar in a vertical path.
Once the bar is moving, the deltoids (along with a variety of other upper body muscles) should powerfully interact so as to lock-out the elbows and
efficiently full the carry.
However if you’ve discovered that you are doing plenty of rear delt
strikes such as bent-over lateral raises, yet don’t get making any gains, I
know why that might be. Most rear delt exercises—like the bent-over lateral raise—are single joint workout routines, which severely limit
the amount of weight you must use. We are going to teach
you the means to hit your shoulders successfully
with none tools. With bands, you can hit your center delts effectively with exercises like lateral
raises, and your rear delts with exercises like face pulls and band pull
aparts. As a veteran personal coach with over 35 years of hands-on experience, I can attest that most people restrict their shoulder exercises to a
couple units of overhead presses and lateral raises.
While the deltoids get a good amount of labor throughout chest and again exercises, these muscle tissue deserve dedicated
attention, similar to all the other muscle groups. The clue is within the name,
however these dangerous boys will help build these rear delts
(basically, the back a part of your shoulder).
This means it’s a good exercise for working on general conditioning of
the physique. It’s important to grasp that no one train will lead to larger trying shoulders.
That’s why shoulder day often gets a dedicated fitness center session just
for itself. Located on the back of your shoulders, the posterior or rear delts oppose the anterior deltoid.
In order to build muscle mass, it is essential to incorporate the principle of progressive overload into your coaching.
This means to progress your exercises gradually over time as you adapt and get stronger.
You can do this by adjusting reps, sets, weight and different variables to maintain challenging your
muscular tissues.
Seize a barbell and maintain it at shoulder peak with palms facing forwards.
Set your feet shoulder width aside and barely bend your knees to initiate the move.
Push up along with your legs to explosively press the barbell straight above your head.
The rotator cuff is a gaggle of muscles and tendons, including teres minor, that
surround the shoulder joint.
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