🔥 Strength & Speed Coach | 1,000+ athletes gained 2–4+ inches on their vertical + real speed | Start your FREE 7-Day Trial → @Only_Strength 👇
Wayne, NJ
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🚀 Improve Your Vertical & Get Faster NOW
I’m a Strength & Speed Coach who’s helped hundreds of high school, college & pro athletes add 2–4+ inches to their vertical, get noticeably quicker, and become way more explosive
I drop daily tips here that you can steal immediately
But my complete proven system — the exact same year-round programs I run with my athletes — lives inside **OnlyStrength**:
• Full speed, agility & vertical jump training
• Strength & power sessions (just like the pros I train)
• Mobility & recovery so you stay healthy
• 750+ HD video demos + exact sets/reps/progressions
• Sport-specific blocks (football, basketball, baseball, softball, soccer, hockey + more)
• Progress tracking & direct coaching access
Real results my athletes are seeing right now. No fluff. No gimmicks.
Start your **FREE 7-Day Trial** today (no charge for TRIAL) and train exactly like my guys:
👉 onlystrength.training/signup…
@Only_Strength
Drop your sport or goal below and I’ll tell you the #1 thing to focus on first 👇
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Hip medicine 💊
Routine we did today as we have been playing a lot this week
1. Rocking 90/90 (2x15)
2. SL RDL into hip gate (2x10)
3. Side lunge w/ iso hold (2x12)
4. Wall adductor opener (2x1 minute hold)
5. Fire hydrant (2x15)
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Planet fitness has a “lunk alarm,” for jacked people who wear tank tops & grunt, but no issues with people who train like they’re in dragon ball Z nitter.app/SK212_/status/14343577…
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Mesh🇧🇧
Can someone connect me with this kid? Want to buy him 2 buckets of balls, whatever basic S&C equipment he needs & a year of programming
Let’s do it
Héctor Gómez
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Quote I heard today that epitomizes what’s great about D3 baseball
“We we’re up 7 & our closer had a night class so we let him leave. Lead trimmed to 2 so we called him back & he had to leave class. Drove straight to the pen in his car so he could close it.”
Gotta love it 😂
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This could be used for the rest of time in any presentations of what NOT to do for strength and conditioning
John Jay Mustang Football
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“Sorry Coach. We need to go to this other facility. It’s much more sport specific.”
The training:
Matt | Rehab & Performance
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Feeling rundown/sore after a tough week?
Do this routine we just did with us
1. T-spine rotations (2x15)
2. Fire hydrant w/ IR (2x12)
3. Thread the Needle (x15)
4. Dynamic Blackburn (2x20)
5. Rocking 90/90 (2x15)
6. Frog stretch (2x1 min)
7. Supine wave breathing (10 min)
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Young athlete: I need super intricate and “sport specific,” training to get better
All pro Christian McCaffrey using simple bounds, hops, sprints, jumps & lifts to get better:
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10 of my fav non sprint exercises to build speed
1. Bounds/hops
2. Loaded SL broad jump
3. Dynamic rack pulls
4. Heavy sled pushes
5. Drop jumps
6. Sprinter ISO pulls/pushes
7. Heavy trap bar dead
8. Dynamic partial ROM split squat
9. Sprint sled drivers
10. Depth to broad jump
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Every 90mph arm had to throw 80mph first
Every 4.4 runner had to run a 4.8 first
Every 38in vertical jump started at well below 30in
Every 405 bencher had to do 1 plate at some point
The day you fall out of love w/ the process is the day you lose. Always keep perspective
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Jason & Travis Kelce talking about the ridiculousness of baseball conditioning…
“It makes no sense.”
“You should be running SPRINTS or doing base running. Not running foul pole to foul pole.”
STOP treating baseball players like marathoners
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If you go to any “training,” place that has athletes doing this… find a new place
Coach Wayland | Performance Expert | Craftsman
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Shohei can throw 100, hit bombs & steal bases but you’re worried about a 12 year old getting “too bulky,” to throw a ball
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You bunt down 9-0 in the 9th with 2 outs and you deserve to get called out even if you’re safe by two steps
Rob Friedman
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One team was mentally tough & didn’t wear shirts for warm-ups in the cold
The other team wore their shirts & worried about execution
The “tough,” team then got their doors blown off 42-17
SEC Network
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This may be my favorite reactive decel variation
Start: pretty basic. Moving off my “go.”
Stop: this is where it gets interesting. A teammate holds two foam rollers. Whichever side they drop signals the athlete to stop. The other athlete continues sprinting
You’ll like these.
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👀 I’ve been watching a lot of @stefondiggs lately
& it made me curious if he had any training footage out there
Man was I in heaven when I found it
If you’re curious what helps make this man cut on a dime & leave the best DBs looking foolish, watch this
Learn from it!
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🔥11 of my fav upper back/shoulder variations
1. Hurdle Y’s/W’s
2. “Around the worlds.”
3. Cuban press
4. Batwing face pull apart
5. Batwing Y to W
6. T handcuffs
7. Banded Y raise
8. Mini band Y Pull
9. Band snatch grip Y-press
10. Batwing Y raise
11. Band bottoms-up KB press
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Damn. This guy is about half the size of his players
They’ll never respect him & he will never be an effective NFL coach because he didn’t “do it himself.”
Oh wait, never mind
Nicky Smokes
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You’re not a strength coach or rehab professional if you watch this & don’t instantly notice how internally rotated his shoulders are 😮
Jovan Buha
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Said it once, I’ll say it again…
Do this routine 2-3x per week
Focus: Ankles, feet & calves
1. Bilateral extensive pogo (2x30 seconds)
2. Unilateral extensive pogo (1x30 seconds)
3. Bilateral intensive pogo (2x8 seconds)
4. Unilateral intensive pogo (1x8 seconds)
Quality contacts = 🔑
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Training some upper body power this morning
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
Train explosively with your lower body? Do your upper too
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11 exercises that make up our upper & lower movement routines
1. Dynamic Blackburn
2. Fire hydrant
3. Thread the needle
4. Olympic wall squat
5. T-spine to pec opener
6. 90/90
7. SL RDL to hip gate
8. Face pull
9. Side lunge w/ iso
10. Chin-up dead hang
11. Band ankle rocker
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13 sprint starts every athlete should be doing!
1. RDL
2. Hill
3. Band release walkout
4. Two poinT
5. Lateral RDL
6. Flying
7. Med ball throw
8. Band release
9. Pulsing
10. Lateral pogo
11. Drop back
12. Lateral push-up
13. Lateral jump into pogo
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11 exercises to add to your upper & lower movement work
1. Dynamic Blackburn
2. Fire hydrant
3. Thread the needle
4. Olympic wall squat
5. T-spine to pec opener
6. 90/90
7. SL RDL to hip gate
8. Face pull
9. Side lunge w/ iso
10. Chin-up dead hang
11. Band ankle rocker
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A routine I’ve posted before…
But a good reminder for baseball players coming off long weekends
1. Chin-up dead hang
2. T-spine to pec opener
3. Fire hydrant
4. Dynamic Blackburn
5. T-spine rotation
6. Hip 90/90
7. SL RDL to hip gate
8. Olympic Wall Squat
9. Side lunge w/ iso
10. Band ankle rocker
11. Face pull
12-15 reps of each
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Grip can benefit general training & help sport qualities
10 of my fav grip variations:
1. Sledge turns
2. Plate pinch grip
3. Inverted DB hold
4. Rope hold dead hang
5. Chaos KB hold
6. KB bottom drop-catch
7. KB hold dead hang
8. Plate flip catch
9. FG rollers
10. Power hold
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Are you keeping athletes guessing?
Agility isn’t built by pre determined & rehearsed routes
What I love about this is how it puts several things at stake for the athlete
- Will they stop in time?
- Will they get faked into stopping?
- Will they keep going?
All at high speeds
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Tyreek Hill off-season speed/power training w/ Pete Bommarito
Wow, top guy doing many basics. Who knew?
- Stride patterning/contacts w/ skips
- High intensity sprints/flying sprints
- High resistance/loaded acceleration
- Full speed/forceful COD
- Dynamic-effort weight training
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If you want to get faster…
Here is the 9 step process
Wanted to capture my full thoughts on the holistic process of speed development… so I did
Acceleration AND top speed. 9 steps w/ segments of each
If you need to get faster… go watch this 💥
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Young athlete:
I need tons of fancy, intricate drills to get faster
Tyreek Hill (one of the fastest team-sport athletes in the world):
Training using skips/marches, sled sprints & max-effort sprints
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Feeling beat up after a game or long week?
Try this the next day. Lower intensity, aerobic recovery circuit
1. SL RDL into hip gate
2. Fire hydrant
3. Dynamic Blackburn
4. Side lunge with iso hold
5. Banded adductor stretch
6. Thread the needle
4 rounds. 30 on/30 off
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11 exercises to add to your full movement routines
1. Dynamic Blackburn
2. Fire hydrant
3. Thread the needle
4. Olympic wall squat
5. T-spine to pec opener
6. 90/90
7. SL RDL to hip gate
8. Face pull
9. Side lunge w/ iso
10. Chin-up dead hang
11. Band ankle rocker
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Jets head coach Robert Saleh has a 4 tier competitor hierarchy
Mindsets an individual has full control over
Playing ability or injuries don’t impact them
- Survivors
- Contenders
- Competitors
- Commanders
⬇️ Here’s what each mean & how they can shape YOUR leadership ability
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Here’s another routine you can use 2-3x per week
Build SPRINGS
1. Extensive pogo jump (two feet)
2. Extensive pogo jump (one foot)
3. Intensive pogo jump (two feet)
4. Intensive pogo jump (one foot)
5. Skater jump (pause on landing)
6. Skater jump (full speed)
Everything barefoot 🦶
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Why is baseball suffering?
Well a 21 year old phenom who will lead the game for the next 15 years hit ANOTHER home run last night
& instead of basking in his talent, we ridicule him for hurting a grown man’s feelings who SUCKED on the mound
This ain’t little league. Grow up.
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I was watching @UMichFootball recently
They did a feature on S&C coach Ben Herbert
“Best hire I’ve ever made.” - Head coach Jim Harbaugh
I had to look into what they do & I LOVE it. Check it out
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Infielders: my 3 favorite sprints to help lateral movement/force transfer
1. Lateral jump to sprint: move opposing to enhance move back
2. Pulsing sprint: create rhythm, plyo effect on back leg & natural drop step
3. Lateral shuffle to sprint: rhythm, fluidity & rapid change
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Imagine being a future potential first round draft pick and your career ending in a weight room accident
Impressive as hell nonetheless
Overtime
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Full body movement routine most of our athletes use
1. Deep box push-up
2. T-spine rotation
3. Thread needle
4. Blackburn
5. Elbow flex/ext
6. Hydrant w/ IR/ER
7. 90/90
8. Rocking Cossack
9. World’s greatest
10. Ankle rockers
Do it on off days, after training etc. use weight!
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23 exercises you should be doing in 2023
Sprinting, plyometric, strength, mobility & agility
1. Curvilinear sprints
2. Lateral half kneeling sprints
3. “Drop back,” sprints
4. Band release sprints
5. Flying sprints
6. Broad jumps
7. Depth jumps
8. Approach jumps
⬇️ Continued
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🏃🏻♂️ Some of my fav speed day accessories
1. Ball deadbug
2. Dynamic step-up
3. Prone partner hammy curl w/ med ball
4. Ball hammy ISO
5. Supine knee lift ISO
6. Standard ball hammy curl
7. GHR ISO hold
8. Ball hammy flutter
9. Banded deadbug
10. Ab rollout
12. Standing knee lift
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A fun way to engage athletes in some longer core training
Plank “pin ball,” is one I want to bring back more often
Use a lax or tennis ball on the flat side of a bosu ball. See how long you can keep the ball on
Make it a competition & let athletes have fun
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Upper back death 💀
The standard hurdle Blackburn we do is on the left
Added a Y extension out over the top of the hurdles in addition to the Blackburn
🔑 Here: try not to touch the ground or hustle on the Blackburn & try to stay fully above it on the Y
GREAT variation
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18 exercises to turn your legs to springs
1. Forward bilateral pogo jump
2. Forward SL pogo jump
3. Pogo to frog jump
4. Repeat frog jump
5. Double hurdle to lateral jump
6. Repeat high hurdle jump
7. Quadruple pogo to box jump
8. Repeat maximal pogo jump
9. SL drop jump
10. Drop to vertical jump
11. Repeat low hurdle jump
12. Double box jump
13. Drop jump
14. Band assisted pogo jump
15. Rotational max pogo jump
16. Unilateral max SL pogo jump
17. Depth jump to broad jump
18. Drop jump to vertical jump
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⚡️11 of my fav upper plyometric variations
1. Push-up drop
2. Plyo push-up
3. Dynamic push-up w/ pause
4. Vert drop press
5. Horizontal drop press
6. Sled rapid press
7. Sled catch & press
8. Sled max catch
9. Med ball repeat pass
10. Heavy med ball catch
11. Rapid band catch
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*Person gets married*
Family member on wedding day:
“Congrats! Any thoughts on why your ex broke up with you a few years ago?”
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The ultimate movement exercise compilation
17 of my fav upper & lower body movement exercises
1. T-spine to pec opener
2. Deep box push-up
3. 90/90 w/ leg sweep
4. T-spine rotations
5. 90/90 standard
6. Thread the needle
7. Fire hydrant
8. Blackburn
9. SL RDL to hip sweep
10. Quadruped elbow flex/ext
11. Side lunge w/ iso hold
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Go through an in-season speed day with us
Took 30 minutes. Get in, get out. 1-2 sets of everything
1. Extensive reverse pogo
2. Extensive reverse SL pogo
3. Intensive reverse pogo
4. Intensive reverse SL pogo
5. Sled push sprint (255lbs)
6. Med ball sprint starts
7. Vertical to broad
8. Vertical to broad (SL)
9. Dynamic KB swing
10. Med ball scoop throw
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No bosu balls and ridiculous gimmicks
Speed, power, smart strength training
Sprint, jump and lift in a way that helps sprinting and jumping
OurSF49ers
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Do these 8 exercises each week to get your hips feeling right!
1. 90/90 w/ leg lift over object
2. Hand supported RDL to hip gate
3. Cossack squat w/ iso
4. Rocking 90/90
5. Olympic wall squat
6. Fire hydrant w/ IR
7. 90/90 lift w/ DB hold
8. Birddog to hip gate
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💥 Are you training upper body power?
If not, here are 14 good variations to pick from!
1. Partner drop to supine snap down
2. Banded SA landmine drop to press
3. Bilateral intensive band pulses
4. Reactive med ball wall pass to press
5. Banded dynamic barbell bench press
6. Maximal push up drop catch
7. Plyometric push-up
8. Rapid-repeat med ball wall pass
9. Banded sled slingshot press
10. Dynamic SA DB bench press
11. Supine partner med ball drop to press
12. Reactive floor med ball pass
13. Dynamic SA band presses
14. Single arm intensive band pulses
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Feeling rundown/sore after a tough week?
Do this routine we just did with us
1. T-spine rotations (2x15)
2. Fire hydrant w/ IR (2x12)
3. Thread the Needle (x15)
4. Dynamic Blackburn (2x20)
5. Rocking 90/90 (2x15)
6. Frog stretch (2x1 min)
7. Supine wave breathing (10 min)
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“Go run routes. We are football players. That’s what we do.”
“Drills on Instagram don’t make you a better football player.”
Man, probably the best wide receiver out there keeps it simple. I LOVE THIS
weston hodkiewicz
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14 of my favorite unilateral exercises
1. Off-set rack Bulgarian
2. Slide-board Cossack
3. Kick stand RDL
4. Landmine SL RDL
5. Foot elevated hip bridge
6. Cross-over sled push
7. Slide-board reverse lunge
8. Landmine cross-over step-up
9. Rack split squat
10. Landmine Cossack
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Do this routine 2-3x per wk to build your feet & ankles!
1. Extensive pogo jump (two feet)
2. Extensive pogo jump (one foot)
3. Intensive pogo jump (two feet)
4. Intensive pogo jump (one foot)
5. Skater jump (pause on landing)
6. Skater jump (full speed)
Everything barefoot 🦶
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Stop only relying on choreographed cone & ladder drills
Yes, basic footwork has its place. Yes, general change of direction work has its place
But it’s imperative to keep athletes reacting, adjusting, decelerating & accelerating
Here’s one of my favorite drills!
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You ever see a really really strong person lift a 100lb Dumbbell with way less effort than it would take you?
This is the baseball version of that
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Hey athletes… I have a tip for you
Do heavy loaded step-ups
Do them w/ slow & controlled eccentrics
Get strong on one leg. Improve your balance & stability
That is all.
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You should be doing this 2-3x per week
Ankles, feet & calves are so critical 🔑
1. Bilateral extensive pogo (2x30 seconds)
2. Unilateral extensive pogo (1x30 seconds)
3. Bilateral intensive pogo (2x8 seconds)
4. Unilateral intensive pogo (1x8 seconds)
Quality contacts 💯
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Agility:
Understand how much force is displaced in the plant leg prior to & into this cut
This isn’t quick feet, this is ability to put force into the ground & rapidly re-direct & displace it again to move laterally
Hip, knee, ankle all displaying power to shift force
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Man I love @TCUFootball speed work w/ coach Kaz Kazadi
Cool to see teams prioritize essentials and basics of speed development
1. Prep work
2. Various resistance work
3. Starts & short sprints
4. Repeat contacts & frontal plane
5. Top speed & timing
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Imagine thinking you get better at stuff like this by doing the mariachi through a ladder
CBS Sports
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10 things I think every athlete should do
1. Sprint at full speed
2. Stop at full speed
3. Lift heavy weights w/ intent
4. Lift light weights w/ intent
5. Sprint up hills/with sleds
6. Jump from a stand still
7. Jump w/ repeat contacts
8. Jump in multiple planes
9. Throw med balls
10. React to other athletes
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Here’s a routine you athletes can use 2-3x per week
To Build SPRINGS for legs
1. Extensive pogo jump (two feet)
2. Extensive pogo jump (one foot)
3. Intensive pogo jump (two feet)
4. Intensive pogo jump (one foot)
5. Skater jump (pause on landing)
6. Skater jump (full speed)
Everything barefoot 🦶
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175,746
Shoulder/upper back medicine 💊
1. Band serratus opener (2x1 minute hold)
2. Chin-up dead hang (2x30-45 second hold
3. Barbell inverted row hold (2x30-45 second hold)
4. Thread the needle with kettle bell pull through (2x10)
5. T-spine rotation (2x12)
6. Blackburn (3x15)
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Instead of not doing anything the day after you throw
Or running poles/icing… do this low level movement work
1. Extensive chest pass (normal + single arm)
2. Extensive band pulses
3. Band assisted neutral grip hang
4. KB thread needle
5. T-spine/pec opener
⬇️ Cont.
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💊 Start your week w/ some Hip medicine
1. Rocking 90/90 (2x15)
2. SL RDL into hip gate (2x10)
3. Side lunge w/ iso hold (2x12)
4. Wall adductor opener (2x1 minute hold)
5. Fire hydrant (2x15)
Not a bad routine to use a few days per week after training!
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12 of my fav NON-sprinting variations to aid top speed
1. Dynamic/stomp step-up
2. SL drop jump
3. Band rapid Bulgarian
4. Drop jump to vert
5. Banded SL Jump
6. Partial ROM rack pull w/ band
7. Intensive pogo jump
8. Dynamic SL landmine RDL
9. Drop jump to box jump
Cont. ⬇️
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Athletes… make sure you train your grip!
Here are 10 of my fav grip variations:
1. Sledge turns
2. Plate pinch grip
3. Inverted DB hold
4. Rope hold dead hang
5. Chaos KB hold
6. KB bottom drop-catch
7. KB hold dead hang
8. Plate flip catch
9. FG rollers
10. Power hold
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💊 How we attacked movement work today
1. T-spine opener, flow into pec stretch
2. Standing hip gate into IR
3. 90/90 w/ leg lift to sweep
4. Thread the needle w/ band tension on pull through
5. Side lunge ➡️ crossover step-up, eccentric pistol
6. Serratus sit down to open
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Prepare for a speed day with us
1. Extensive pogo jump (two feet)
2. Extensive pogo jump (one foot)
3. Intensive pogo jump (two feet)
4. Intensive pogo jump (one foot)
5. Skater jump (pause on landing)
6. Skater jump (full speed)
Everything barefoot 🦶
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Want to get faster?
Better have these 5 essentials in your program
1. Heavy loaded short sprints
2. Flying/longer top end sprints
3. Heavy lower body lifts (love the trap bar)
4. Bounds & hops
5. Dynamic (light weights fast) barbell and dumbbell lifts
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Not many know this, But Mike Alstott developed this from balancing on bosu balls
NFL Legacy
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3 of my favorite sprint starts. So basic, so good
1. Drop backs: effortlessly position foot slightly behind hip. Plus get plyometric effect
2. RDL: builds coordination AND syncs up great horizontal projection of hip. (Bonus: lateral)
3. Lateral Half kneeling: tension & timing
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Biggest reason coaches/athletes fear loss of conditioning is lack of knowledge regarding skill residuals
Aerobic capacity can last 21-30 days. You DONT need to condition weekly all season.
Strength & power (7 days) and top speed (2-4 days). Worry about losing those qualities!!
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You don’t have to be slow!
Do todays speed day w/ us & get fast!
1. Extensive crossover pogo 2x20 yds
2. Extensive SL crossover pogo 1x20 yds
3. Intensive forward pogo 2x10 yds
4. Intensive forward SL pogo 1x10 yds
5. Extensive frog jump 2x20 yds
6. Intensive frog jump 2x20 yds
7. Sled push (accel-10yds) x2
8. Med ball sprint start x2 (12-14lbs)
9. Two point start sprint x2
10. Decels (5 yds, x2)
11. Band resisted vertical & broad (2x4)
12. Standing vertical to broad (2x4)
13. Hip bridge/side lunge accessories
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🔥11 of my fav upper back/shoulder variations
1. Hurdle Y’s/W’s
2. “Around the worlds.”
3. Cuban press
4. Batwing face pull apart
5. Batwing Y to W
6. T handcuffs
7. Banded Y raise
8. Mini band Y Pull
9. Band snatch grip Y-press
10. Batwing Y raise
11. Band bottoms-up KB press
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The adductors
Pivotal, often undertrained
Here are 11 of my fav ways to train them
1. Banded copenhagen plank
2. Inside band step-up
3. Inside band Bulgarian
4. Partner pull slideouts
5. Cross-over step-up
6. Side lying band pulses
7. Landmine cross-over
⬇️ Continued below
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Tired of being slow?
Do this in-season speed day with us!
1. Reverse extensive pogo x20 yards
2. Reverse SL extensive pogo x10 yards
3. Reverse intensive pogo x10 yards
4. Reverse intensive SL pogo x10 yards
5. Heavy sled push-sprint x10 yards
6. Mountain climber sprint x10 yards
7. Band resisted vert 2x4
8. Band resisted broad 2x4
9. Vertical to broad jump 2x4
10. Side-lunge slid out 2x12, 3 ⬇️
11. KB RDL 2x12, 3
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7 great ways to make your upper body training more reactive
1. Feed to dynamic med ball pass
2. Pass to overhead slam
3. Supine reactive press & catch
4. Supine reactive catch & press (partner)
5. Partner pass to shot put throw
6. Maximal push-up drop catch
7. Plyo push-up
5
95
1,184
65,483
It takes about 360 feet to get completely around the bases
Having a baseball player run a mile (5,280 feet) at practice would require 14.6 trips around the bases nonstop
Now, go watch the sport & try to tell me again how that isn’t the most ridiculous thing you can do
17
137
1,249
🔥 23 of my favorite hamstring exercises you need to be doing!
1. Bilateral landmine RDL
2. Safety bar good-morning ISO
3. Supine reactive hammy curls
4. Banded flutters
5. Partner Nordic
6. GHR iso
7. GHR unilateral iso
8. Partner manual curl
9. Tempo DB RDL
10. Barbell drop catch
11. Landmine split RDL
12. Barbell split RDL
13. Low bar trap bar deadlift
14. Foam roller SL hold
15. Dynamic barbell RDL
16. Dynamic rack pull
17. Heavy rack pull
18. Swiss ball flutters
19. Landmine SL RDL
20. Elevated SL hip bridge
21. Swiss ball deadbug
22. Swiss ball hammy curl
23. Swiss ball hammy curl iso
3
109
1,254
223,733
Athletes:
I promise you, if you’re injured, the generic “take time off,” advice from a doctor probably isn’t it
Go find a physical therapist. Have them coordinate with your strength coach
Movement = medicine
33
199
1,241
306,120
Somewhere, a parent of a 125lb sophomore is afraid to have their son lift because their pitching coach said it’ll make them “bulky,” & unable to throw
Just turn on the TV & watch Aroldis Chapman still throw 102mph looking like this
10
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1,246
Late in-season strength training
30 min. Max output. In & out, minimal feeling of soreness
5 stations. All 75-90 sec rest between sets
1. Trap bar iso pull x10 sec
2. Sprinter iso pull x10 sec
3. Bench pin iso x10 sec
4. Side lunge iso pull x10 sec
5. Chest supported iso row x10 sec
7
65
1,234
420,751
If your “speed,” training doesn’t do these FIVE things… you’re probably not getting faster
It’s more simple than many of us think in terms of basic components we NEED
Check it out:
4
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1,246
9 great jumps/plyometrics athletes can use in their training!
1. Single leg box jumps
2. Standard box jumps
3. Repeat SL broad jump
4. SL drop jump to SL broad jump
5. SL depth landings
6. SL broad jumps
7. Band resisted SL vertical jump
8. Med ball SL vertical to slam
9. Med ball SL broad jump
3
94
1,122
31,718