Hugo Zagalo

Strength & Conditioning

[Gerry DeFilippo @Challenger_ST]

Is your acceleration speed lacking?

It better not be. It’s one of the KEYS to sports

The 16 BEST jump/strength exercises to build acceleration

Save this list… use them!

1. Broad jump
2. Heavy sled drag
3. Med ball SL broad jump
4. Sled sprint drivers
5. Heavy sled pushes
6. Banded broad jump
7. Med ball scoop throw
8. Depth jump to broad jump
9. SL broad jump
10. Sled resisted broad jump
11. Bilateral sled broad push-jump
12. Band accelerated broad jump
13. Band accelerated SL broad jump
14. SL depth to SL broad jump
15. Quadruple broad jump
16. Quadruple SL broad jump

[Vernon Griffith, CSCS*D @VernonGriffith4]

@briannebrown10 taking us through single leg squat progressions on the latest episode of the Performance Explored Project.

Check out the full episode below👇🏼 !

https://t.co/FnjL70yXA6

[Keith Ferrara @keithjferrara]

Use this 3 tier workout to improve speed & acceleration ⬇️

1) Horizontal Plyometric
2) Contrast Sprints
3) Timed Unresisted

Perform over 30 jumps per workout & add volume each week

Resisted sprints can be used anywhere from 20-35% bodyweight depending on what quality you are targeting

Unresisted sprints to build the skill of sprinting & work better after resisted sprints due to higher motor unit recruitment

Using this formula we have seen in an increase of .7 mph in just 3 weeks of training

[Julian Lo Casto @JulianLoCasto]

Here’s 7 things you’re probably NOT doing to build your foot & ankles for hoopers 🦶

✅ Hops off two & one foot 2-3x/ week
✅ Expose ankle/foot to different contact angles
✅ Heavy isometrics
✅ Mobilize + train big toe
✅ Heavy eccentric loading
✅ Rope Walks
✅ Barefoot work

[Gerry DeFilippo @Challenger_ST]

Want to get faster but can’t seem to no matter what you do?

A big part of that is because your calves, feet & ankles are underdeveloped

Turn them into springs & get more explosive!

Save these 7 exercises, use them!

1. Repeat hurdle hops
2. Box “double jumps.”
3. Bilateral maximal pogos
4. SL depth drops
5. Unilateral maximal pogos
6. Drop jumps to box jumps
7. Drop jumps to max vertical jumps

[Squat University @SquatUniversity]

Build Strong Feet & Stable Ankles With This!

[Brad Schoenfeld, PhD @BradSchoenfeld]

Common resistance training prescription is to perform multi-joint exercises before single-joint exercises. Our group, led by @joaonunesjpn, conducted a meta analysis to determine whether exercise order affects strength and muscle growth.

Results indicated that strength gains were greatest for exercises performed first in the workout. OTOH, muscle hypertrophy was similar regardless of exercise order.

There were some notable limitations. From a strength standpoint, all of the included studies assessed strength using repetition-maximum tests specific to the exercises performed in the study (e.g., if a squat was used in the workouts, 1RM testing was carried out in the squat). These results cannot necessarily be extrapolated to general strength, which would require testing a neutral modality (i.e., dynamometer).

From a hypertrophy standpoint, most studies measured muscles that were the primary mover in only one of the exercises being compared. For example, the biceps is the main target during curls but only a synergist during lat pulldowns. Thus, the finding that exercise order doesn't affect hypertrophy may simply reflect that performing an indirect exercise before a direct one doesn't impair growth. That said, the only study to directly compared exercise order when both exercises targeted the same muscle group showed similar hypertrophy irrespective or exercise order.

The general take-home from the evidence is:
For strength, prioritize the exercises you most want to improve by performing them early in the workout. However, it remains unclear whether exercise order influences the transfer of strength gains to broader functional tasks and activities of daily living.

For hypertrophy, exercise order appears to be largely a matter of preference, convenience, and individual training goals. That said, when training multiple muscle groups in the same session, it may be advantageous to prioritize lagging muscle groups. Mental focus and fatigue tend to decline as a workout progresses, potentially compromising training quality later in the session. Therefore, targeting less-developed muscles when you are freshest may help maximize the effectiveness of your efforts.

https://t.co/o1SmtgRebg

[Mladen Jovanović @Physical_Prep]

Your perfect strength program is useless if it creates chaos in the gym.

Team training is not just exercise selection.

It is:

• facility design
• athlete flow
• shared equipment
• modular stations
• individualization inside the group
• coach bandwidth
• load prescription that survives reality
The gym is not just a room.
It is part of the program.
New article + free 40-min video:

https://t.co/rjuZ4w56wS

[Rowan @5060fit]

A great list from Gerry to improve your power production, at any age.
Tack them onto your main gym session, as I often do, if you've minimal time.

#AGEility

[Cam Galgano, CSCS @camgalganoGPS]

Mid late accel/@SHREDmillSpeed gear 3 performance circuit!

Gear 3 Accel x :5 @ Res 4
⬇️
Resisted Acceleration x 15 yd (between 8-10 mph…load varied depending on athlete, with force deficient athletes using heavier loads and form/velocity deficient athletes using lighter loads)
⬇️
Repeat SL Triple Broad Jump w/ 2 Leg Landing

Goal is to expose kids to more velocity while still focusing on horizontal power production!

The SL repeat triple broad jump is a nice way to add both a unilateral component+variety to multiple response horizontal plyos!

@Tony_Villani_ @SimpliFaster

[Gerry DeFilippo @Challenger_ST]

YOU’RE IGNORING YOUR ADDUCTORS & IT’S KILLING YOU

Your groin always feels tight, you have imbalances & your hurt or performing sub par

Save these 6 adductor power moves & make sure you use them!

1. Standard w/ added med ball squeeze
2. Standard w/ rope KB pull
3. Slide-board holds
4. Swiss ball holds
5. Standard with weight
6. Bottom leg banded

[Gerry DeFilippo @Challenger_ST]

YOU DON’T TRAIN UPPER BODY POWER & IT’S DESTROYING YOUR PROGRESS

Save this, do these exercises, change your athletic ability!

Try these 5 exercises as a routine

1. Push-up drop catches

2. Landmine single arm catch & press

3. Supine med ball drop to chest pass

4. Kneeling sled “slingshot,” press

5. Single arm stiff drop catches

[Vernon Griffith, CSCS*D @VernonGriffith4]

CORE TRAINING - Some of the direct core movements we did this week.

Back supported Hanging Leg Lifts
Half Kneeling Loaded Lateral Tilts
Dumbbell Suitcase Carries
QL Hip Drops

[Gerry DeFilippo @Challenger_ST]

👊 Grip strength is one of the most overlooked pieces that actually moves the needle for athletes

These 10 variations are exactly what I program for my athletes to build crushing forearm strength, better pulling power &
bulletproof hands

Save this list. Use them to your training this week👇

Do 2–3 of these 2–3x per week (on upper body days)

[Gerry DeFilippo @Challenger_ST]

These 8 hip movements fixed tight hips on 80%+ of my athletes in under 2 weeks

Most guys stay stiff and slow because they never hit the right combination of mobility + stability

Do these 8 as Part 1 tonight

Save this

Part 2 drops tomorrow 👇

[Gerry DeFilippo @Challenger_ST]

These 11 mobility drills fixed tight hips/ankles on 90% of my athletes in under 2 weeks. Do them 3–4x per week before training.

Save + try #1-3 tomorrow morning.

[Gerry DeFilippo @Challenger_ST]

These 9 hip exercises fixed tight hips on more than 75% of my athletes in only 2 weeks

The last one is criminally underrated

Do 2–3 of them (or the full routine) 3–4x per week before training

Save + try #1-3 tomorrow morning 👇

[Squat University @SquatUniversity]

Complete Full Body Strength With Just 1 Kettlebell!

Learn 7 effective kettlebell exercises that emphasize compound movements and functional training. Build muscle and improve your fitness!

@MuscleandMotion

[Pat Basil @pbasilstrength]

My go-to 4 week in-season training progression

Moderate-high intensity main lift at low volume to retain strength and power without making them tired and sore

Assistance work touches the remaining main movements at lower volume

Enough to stay strong without going overboard

Need help building your in-season training program for your athletes?

My In-Season Training Guide will show you how: https://t.co/Bpg1X7Loom

[Gerry DeFilippo @Challenger_ST]

🔑 9 exercises I give my athletes who have tight hips

More than 75% of them feel better after ONLY 2 weeks!

If your hips bother you, give them a shot

I’d say the last one is the most underrated

Save this, add even 2-3 to your routine & you’ll move better!