What's up everyone, I have decided that every week either saturday or sunday I am going to send a full sprint or strength training session, and explain the focus of it. Week 1 is a gym workout Approach hurdle jumps: 6x3 - 30-60" rest Hang Clean: 10x1 @ 65% EMOM Reactive Squat: 6x2 @ 60% - 1min rest BB Hip thurst(or RDL): 2x8 2RIR Copenhagen iso: 2-3x15" each side EMOM = every minute on the minute, start a clock and at the top of every minute perform 1 rep RIR = reps in reserve, at the completion of the set, how many more reps you had in the tank % = based of 1RM or guesstimated 1RM in that specific lift

Came across this cool read on contrast and French contrast training for power production. I’ll attach the link and some pics for those that want to check it out. In summary it’s a way to manipulate the nervous system for more intense results. I don’t recommend it for beginners but have personally used it and love it. It’s a ton of fun too! https://simplifaster.com/articles/complex-training-french-contrast-coaching/

I have all my athletes do skipping/jogging variations in their warm up - the typical 2 lap jog is boring, slow, and only works one plane of motion Try this before your next workout! 1-2 rounds through, 50m each drill(you can still jog 1 lap before you start this) 1. Forward skipping arm circle 2. Backward skipping arm circle 3. Side jumping Jack w/ turn 4. Side shuffle(L&R) 5. Skip with scoop 6. Skip with lunge 7. Run with turn 8. Stride

What's up everyone! As promised... here is week 1 of a general prep training phase. Let me know if you have any questions on it. I will post week 2 next sunday

This can definitely be true but here’s a few things to know about hypertrophy: 1. All other factors being equal, a muscle with a greater cross-sectional area is capable of generating MORE FORCE than one with less. 2. Even though strength and size are related in this sense and can increase simultaneously, they are different qualities that can be targeted separately through various training methods. 3. by avoiding hypertophy work and focus on heavy training we minimize the weight gain and maximize the strength gain This is the Paradox of muscle mass - All other factors being equal, if two bodies with different weights apply the same force into the ground while sprinting, the lighter one is going to move faster because the force is being applied back to a lighter body. These are differences in relative force! Images shown below is Harry Aikines-Aryeetey PR of 10.08 and Andre de Grasse PR 9.89 - they both reach the same top speed however, De Grasse has better speed endurance which explain why he is better at the 200m - Way 50 more pounds and runs relatively the same max speed. Would he run faster if he weighed less or does muscle help him in this case? - I believe everyone is built different and you have to find what works best for you