Brian Amundsen

father, husband, coach, athletic performance trainer to my two boys.

[Zac Goodman @ZacGoodman_]

If you don’t increase your Relative Strength, you leave your Speed completely up to Elasticity.

In the very likely case that you aren’t highly elastic, you will stay slow.

If a slow athlete has any chance to get fast, they will need to get significantly stronger.

[Brian Amundsen @mvpathletix]

@BurnTheLadders Bear down!

[Zac Goodman @ZacGoodman_]

Benefits of the Box Squat for Athletes ⬇️

✅Easier to recover (More Frequency)
✅Consistent depth
✅Contrast reactive method
✅Easy to teach in large groups
✅Greater neural drive

Box squat heavy. Box squat often.

[Brian Amundsen @mvpathletix]

@ZacGoodman_ 💯

[Zac Goodman @ZacGoodman_]

🚨Jump Manual is NOW available🚨

A truly unique, potent, predictable and simple system that ALL athletes will thrive on.

✅ 30 Slides of Information
✅ 90+ minute Video
✅ Exact Programming
✅ BMT Squat Waves
✅ Elasticity Profiling
✅ DB Jump Waves

and more

Link👇🏻

https://t.co/kPA2I0KCxW

[Zac Goodman @ZacGoodman_]

No matter what exercises we use, this is always the same👇🏻

1. High Intensity
2. Frequent Exposure
3. Low Volumes
4. Measurable
5. Adequate Rest
6. Optimal Sequence
7. Consistent execution
8. So simple it can run itself.

These things are the base of the system.

[Zac Goodman @ZacGoodman_]

If you use Singles often in your Training, you’re never shooting in the dark on “Max Days”.

For us, we take singles usually every 3 weeks or so. We shoot for a 5lbs PR on attempt one. This is always money. Then we may go up 5-10lbs, PR again.

Then move to doubles.

[Zac Goodman @ZacGoodman_]

Stiff Tendons allow for more efficient transfer of ground force.

Developing Stiffer Tendons…

1. Heavy Load Resistance Training.

2. Short Ground Contact Plyometrics

3. Max Effort Sprinting

Together these train the tendons to absorb, store, and return force rapidly.

[Zac Goodman @ZacGoodman_]

Absolute Strength development with Heavy loads IS Speed and Power development

Absolute Strength has downstream effects on all other abilities as it raises one’s capacity for Force Production.

If you only move fast, you won’t raise Peak Force capabilities to the greatest extent.

[Zac Goodman @ZacGoodman_]

Relative Strength must outpace the change in Mass or you get SLOWER.

You need a complete system to create Bigger, Faster and Stronger all at once.

It’s possible and predictable with correct inputs🙌🏻

[Zac Goodman @ZacGoodman_]

The recipe of making an Athlete faster is unbelievably simple👇🏻

1. You increase their relative strength on Compound movements.

2. You sprint 2-3x a week for 3-6 max effort reps per session.

3. You jump loaded/unloaded 2-3x a week for 10-20 max effort reps.

Do it year round🙌🏻

[Brian Amundsen @mvpathletix]

@ZacGoodman_ Rebuild off 235 and go
200x3x6
210x3x4
210x3x5
220x3x3
220x3x4
245x1x1, 225x2x2

[Brian Amundsen @mvpathletix]

@ZacGoodman_ 3x6 @ 80%, 3x4@90%, 3x5@85%, 3x3@93%, 3x4@+5-10 from workout 2, 1x1 reach for a new single pr 2x2 back off 2x2 at 95% of new pr?

[Zac Goodman @ZacGoodman_]

If you just learned exactly how to run the OG BMT Wave, you’d never even have to learn another thing about programming for Strength.

You’d always have Strong athletes that are fresh and explosive.

You’d also have something repeatable forever. I’ll lay it out below.

[Brian Amundsen @mvpathletix]

@ZacGoodman_ When kids are super weak because they are light or young or both, how are you handling percentages. A kid that can only bench the bar for a few reps can't take 5 pound jumps. Do you use smaller plates or higher reps?

[Zac Goodman @ZacGoodman_]

How to start a BMT Wave…

1. I prefer to start with sets of 4, 5, or 6s.

2. If you don’t have a recent set of numbers to use, base off most recent 1RM.

4: 90%
5: 85%
6: 80%

3. Then you begin to wave. I prefer to run it in 3 week cycles and test every 3-6 weeks.

[Zac Goodman @ZacGoodman_]

Our Sprint Programming…⬇️

1. Ankle/Foot Prep
-Hurdle Hops
-Depth Drops
-Plyo Swing
-Pogos
-March

2. Sprint on Laser
-A few warmup runs
-3-6 Max Effort Reps trying to beat previous record. 5-10, 10-10, 20-10, 20yd, 40yd.
-Rest between reps 1-2 min/10yd

We don’t get fancy⚡️🤝

[Brandon Davis, CSCS @Brandon_L_Davis]

We’ve got a kid that came in last semester and was, respectfully, not fast.

Yesterday, he hit a 0.99 fly 10 and is consistently a 20 MPH guy now.

He was telling me his old school ran fifty (50) 110’s first day of summer.

You CAN train speed.

You can also train to be slow.

[Brian Amundsen @mvpathletix]

https://t.co/WdPKAvLK4I
This is a little project that I've been working on. Give it a try and give me some feedback. @BurnTheLadders @coachseay_cscs @pntrack @ZacGoodman_ @ExplosiveMec @jamesmoses2k

[Zac Goodman @ZacGoodman_]

You likely don’t need direct ab work in training…

However your back can take more work load when the abs are strong.

This allows you to push harder on things like squats and pulls leading to faster adaptations.