“But coach I don’t have time for breakfast.”
Grab and go protein options to power up your day with! A great second breakfast option to pair with fruit! 💪
We are Strength and Conditioning Coaches.
Not sports performance coaches. Not any other term.
Strength and Conditioning Coach.
This 3rd article in the series explains why.
Read below.
https://t.co/xmXNd7MwBF
There’s always a way to fit training in
Do this if you get ~20 minutes after practice:
Day 1
1. Trap Bar Dead 2x4
2. DB Push Press 2x5
3. Chin Ups 2x3
Day 2
1. Bench Press 3x4
2. DB Row 2x12each
3. DB RDL 2x10
Don't accept the "don't have time" excuse
3 Exercises To Use For Better Acceleration ⬇️
1) Horizontal Plyos
2) Resisted Sprints
3) Unresisted Sprints
30 contacts to build horizontal force & power through jumps
Contrast sprints 200-300m of total volume
10-50% VDEC to target the qualities of force, power & velocity
To be fast and explosive, you should practice being fast and explosive—
1. Sprint Drills
2. Broad Jumps
3. Triple Broad Jumps
3. Resisted Sprints
4. Bodyweight sprints
Hate:
-Hurts/Doesn’t feel right
-Neg correlation to performance
-Creates deleterious fatigue
Love:
-Feels good & hits the target muscles
-Feels good & achieves purpose (strength, power,etc)
-They like it & want to pursue it
-Minimal fatigue
- + correlation to sport performance
Summer Conditioning Blog Post is LIVE!
💥 GPP vs. SPP Training
💥How to train the 3 Energy Systems
💥8 Conditioning Methods you can implement next week
Now is the time to build the engine! Read the blog post to learn more.
🔗 https://t.co/sSHeW8KBfn
The simplest Speed Program is actually the best one…
1. Sprint 2x a Week
2. Jump 2x a Week
3. Squat and Hinge 2x a Week
4. Bounce 2x a Week
5. Measure it all
Watch Speed rapidly improve 🫡
Steal this total body template:
1. Sprint (4x15yd)
2. Jump, Throw, or both (DB Jump/MB Punch)
3. Main lower body lift (Split Squat)
4. Main Upper body lift (Incline Bench)
5. Assistance lower body lift (Nordic Ham)
6. Assistance upper body lift (TRX Row)
7. Direct core (Shoulder Tap)
Single leg and split stance variations should be a focus in LTAD:
▪️Skater Squats
▪️Rear foot elevated split squat
▪️Back loaded reverse lunges
▪️Front foot elevated split squats
▪️Single leg squats
▪️SL RDL
▪️Hatfield split squats
▪️Step up➡️Lunge
We Sprint on Upper Days and Jump on Lower Days.
I don’t like to compete for resources at the lower limbs, so we separate them in the weekly split.
This allows our athletes to push each speed hard and fresh.
Use this acceleration workout to build your short speed ⬇️
1) Single Response Plyos
2) Multiple Response Plyos
3) Single Leg Plyos
4) Resisted Sprints
5) Unresisted Sprints
6) Timed Sprints
Add in squats & Olympic lifts & you have a complete development program.
Exercise order for performance:
1. Explosive Movements (Jumps, Throws, Sprint)
2. Main Strength Movement (Squat, Clean, Bench, etc)
3. Main Assistance Movement (RDL, Lunge, Row, etc)
4. Accessory Work/Trunk
- Prioritize speed and power
- Get strong next
- Then pack on mass
Strength work is… Power work and Speed work.
“Power” and “Speed” are percentages of one’s strength level.
There are no separate physical abilities, they are all interconnected. They are all governed by the same basic math.
You MUST make Athletes Strong🙌🏻💪🏻