4 huge tips to make strength training build speed

1. Prioritize rep ranges that involve more total motor unit recruitment

2. Isolate key ranges of motion helpful to speed

3. Move lesser percentages of your max (45-75%) w/ maximal intent

4. Allow full recovery during training

Best ways to improve speed with strength training

1. Use lower reps, heavier weight. Build force output

2. Progress to isolated or shortened ranges of motion specific to sprinting

3. Allow full recovery to allow max output

4. Use lesser % of your max moved w/ max intent

‼️An example of the detail I will answer your Qs w/ as part of OnlyStrength

This is 1/3 of my answer on youth training. The others related to speed, jumps & mindset

Reminder: if you sign up you have full access to me on our forum

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My favorite acceleration cues

✔️ Project to & through an imaginary wall 10 yards away

✔️ Think of a plane building up for take off on a runway

✔️ Worry about hip/knee drive, not extension

✔️ Stab foot BACK under hip

✔️ Aim to gain ground before foot contact

CLEAN UP YOUR WEIGHTS

Since Elon Musk owns twitter now and completely free, unbothered speech is welcome…

Let me just say, it is NOT required that an athlete does cleans in their training & many equal alternatives exist

Why all young athletes should use eccentrics in their strength training

✔️ Improved stability both generally and with movements

✔️ Improved motor control when it comes to developing sound movement patterns

✔️ Limits tendency to use too much weight & develop poor mechanics

BURN(s) BABY BURN(s)!🔥🔥🔥Mickey Burns makes it a one-goal game. Norton & Waugh get the assists.

4-3, Lakers trail.

P2 | 14:30

Hey Elon Musk can I be in charge of your new fitness/strength & conditioning department?

Essentially I can make sure that no eyewash training gets featured on this app

My people will reach out

What young athletes THINK they need to prioritize to get faster

vs.

What they ACTUALLY should prioritize to get faster

Person: what do you do for work?

“I’m a college strength coaches.”

How many hours do you work per week?

We have used percentages of max jump height for years

Find desired jump height (max x %) & apply appropriate load

Early in off-season, we implore ONLY 15% of our max height to improve force output into extension

Here, we use on the jump mat to gauge appropriate band tension

Will be around 100 exercises by end of today 😊

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Baseball players & pitchers

I think that emphasizing split stance position on decelerations is a great bang for your buck

Why? For giving the lead leg some heavy deceleration forces that we want to get accustomed to

Not easy, won’t look perfect, but great stimulus

Wait so there are tons of studies showing lifting is OK for young athletes but they still say it’ll “stunt growth,” & “hurts joints?”

Yet have no issue with kids jumping off ledges on playgrounds or carrying 30lb backpacks?

I’ve had days where I feel like I’m totally lost & know nothing

I’ve had days where I think I’m the best thing going & I ride my own hype wave

On my bad days I take comfort in knowing it’s somewhere in the middle & on my good days I remember a bad day will come again

Signed up for OnlyStrength by Gerry DeFilippo

Excited to learn more about training from coaches and trainers that are a lot smarter than me!