On today’s menu: 1x20m, 1x30m, 4x40m, 1x60m, Long/Medium/Short GCT Plyos Best times: 20m - 2.91, 30m - 3.96, 40m - 4.95 Working on a few things today. 1. Lower shin angles in the blocks & greater emphasis on horizontal force production early. 2. Trying to find a balance of

Session 2 of the day. Did squats on the lighter side with bands to get some full ROM loading at similar TPVs as power cleans. Increased load until eccentric velocities dropped. Paired squats with banded pogos and finished with a drop set to feel more velocity. I get an

Beast mode achieved

The biggest factor for whether or not your ankles collapse in acceleration is not ankle strength, but rather where you place your foot on the ground. If you’re collapsing in acceleration, check to see if your foot is contacting too far in front of your center of mass. If all of

Despite being designed for shoulder health, there’s gotta be no bar worse for your shoulders than the Rogue SB-1 Safety Squat Bar. The pads are separate pieces that move apart under heavy loads, sending all the weight straight onto your AC joint. The yoke bar is far superior.

Biggest session in a while. Hit 10.04 m/s @ 30m w/ 4kg load. Faster than last week with 1kg more. Workout: 4x30m Resisted (3kg & 4kg) 1x60m Resisted (0.5kg) 3x30m Resisted (4kg) 2x50m Unresisted (5.95, 0.96 final 10m)

How fast you run is ultimately a result of how you interact with the ground. -How quickly can you apply force? -How well can you direct forces in the right direction? -How well can you you set yourself up for force application during the swing phase? If your speed is lacking,

One of the more underrated benefits of resisted sprinting is the change in kinesthetic awareness that results from loading the athlete. It can be tough to feel what’s going on during all out non-resisted sprints, making it a challenge to adjust technique. By adding some load,

Look who got to the ground sooner in early acceleration.

Real speed training: 2.86s sprint - float - sprint rep from today (40m to 70m timed). Emphasis was on being forceful through a full range of motion, zero emphasis on frequency beyond what presented itself organically. SFS work like this is good as a way to spice up your speed

Full day of training: -3x70m (30m sprint float sprint from 40-70m) -Cone Hops -Squat Jumps & Reverse Drop Hops -Low Box Step Ups (275lb + 120lb Band @ Bottom) & Strike Jumps -Fast SL RDL (160lb Band @ Top) Prior sessions: 18hr prior - Tempo 24hr prior - Lift 48hr Prior -

If your goal is speed, focus on developing force through the acceleration side of the equation. Here you can see that 50lb less mass led to the same force outputs. Since F = MA, your ability to produce force is reliant on your ability to accelerate a mass. Pick heavy loads you