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Sorry for the long absence. I have been extremely busy with a new project (and getting married and the honeymoon).
I recently published my first e-book. Actually it is a 16 week periodized training program. It includes exercise descriptions, workouts, strength, speed, agility, plyometrics, flexibility, and conditioning, Everything needed for success on the athletic field.
Some results:
On out beta version which was only 10 weeks we had:
Everyone add 6 inches to their verts
One guy jumped out of a pool
Everyone dropped .5 sec off of their 40
One 235lb linebacker went from a 4.35 Pro 20 shuttle to a 4.03
Two linebackers ran sub 4.1 40’s
One athlete ran a 10.54 100m in competition!
One athlete went from a 5.2 sec hand timed 40 to a 4.7 on a LASER
If you want improved performance then purchase this training program!!
This is a program aimed at attacking athletes weaknesses (poor hip extension, bad feet, improper movement patterns, poor core strength). This IS NOT a book on theory!! This is a 16 week program
It can be found here
So what role does plyometrics play in vertical jump training?
Kelly Baggett says jumping is largely related to horsepower and movement efficiency. Horsepower as related to the maximal relative strength and movement efficiency as related to improved coordination.
He goes on to state that the other stuff about plyometrics like reactive ability, supramaximal recruitment, and sciency mumbo jumbo that strength coaches like to talk about is bunk!
What do you think the benefits of plyo’s are? Are they needed in a training program?
Much research has been done on vertical jump performance. A number of factors have been identified. The first key factor seems to be relative maximal strength. That is strength/bw. With this in mind the first goal of anyone trying to improve their vert is to get strong.
Think of strength as potential. The stronger you are the greater your potential for a high vert. A friend, Kelly Baggett, posted this calculator, made by Colin, for vert based on weight and squat strength.
It is fairly accurate. 100% no but close
Personally I like Pavel’s guidelines. 2-5 sets x 2-5 reps daily. Never miss a rep. Never do more than 10 total reps in a workout.
What are your favorite methods for increasing strength or vertical jump?
Please visit my store for a program that has worked successfully time and time again for improving vertical jumps
What is included in the training manual:
The book is a 16 week training program. So there is no “science” or much writing. Just an outline of how to use it and exercise descriptions, how to implement the running program. A brief touch on the training blocks and the programming of the plyos. Etc…
I thought about writing about the science but decided against it. I have an effective program that you can use straight away. If you want the science read Verkhoshansky’s work. Read the inno-sport work. Ask me questions here Smile
It includes mobility, core, strength, power, speed, plyos, and agility work
It is four 4 week blocks.
Block 1 is GPP and movement patterns. All the stuff I write about on here.
Block 2-4 is Maximal Strength, Transition, Power/speed
It is an extended version of the 10 week program we use with our NFL prospects. So selling it could cost me $ in the long run. I mean Blocks 2-4 are the same program. Block 3/Transition has been extended.
Why is it longer?
The 10 week program is set up for peaking at the combines and various pro days. We are on a limited schedule. With this plan I am not limited by artificial time constraints so it was upgraded into the “ideal” training scenario. As if those exist.
The NFL program has been unbelievably successful. All the numbers quoted in the store are real. It just took a bit of time to clean the program up and sell it.
Here is another piece of info: everyone who weighed 245lbs or less that has gone through the program jumped 37″ or better
In the past two years, only one guy who has gone through the program did not get picked up by a professional team.
The guys that completed the program liked the results so much that they actually still perform the workouts during their off season.
The movements center on the basics and there are no olympic lifts. Our NFL guys don’t do them so they were not included. The only special equipment needed is a place to do glute ham raises. It is possible to substitute the “natural” glute ham raise in it’s place.
It includes a ton of conditioning and agility drills. I also touch on my changing direction philosophy so that you can focus on some of the key aspects for improving game speed.
Finally I am available for support so purchasers can feel free to email me, or post questions on the forums. I will make myself available.
I have not posted in a while as I have gotten married and was on my honeymoon.
Recently a popular website has launched an impressive marketing campaign. While I have no doubt that those who follow the program will see results, I am reminded of how shady the industry is.
People are always searching for the perfect program, the next big thing, yet all too often they already know the answers it is a lack of discipline and unwillingness to sacrifice that keeps people from achieving their goals.
For example, recently I visited the San Jose Sharks development camp and had a discussion with some of their staff. It was asked that ow come, with millions of dollars on the line, athletes won’t do what they are asked to when it means the difference between being in the league and not. Between 6-7 figure salaries and earning a $500 a month stipend.
I don’t know cause I’ve never been in that situation with that kind of money on the line.
So here is a challenge:
1. Pick a program you like
2. Follow it to the T
3. Train your a$$ off
4. Eat tons of fruit, vegetables, and meat with smaller portions of starchy carbs (bread, pasta, potato)
Do these 4 things diligently and report your results.
I betcha they are similar to doing Deca [/sarcasm]
Hello everyone, I just got married yesterday. I will be traveling to Paris for the next two weeks ad will resume blogging when I get back. I will be doing some work with the San Jose Sharks and will share anything I learn and all my experiences with you the week of July 15.
Until then
All the best
Alex
Todays workout will begin with the warm up we did yesterday:
Activation 3×30
Tripod
Prone Glute
Chair
1 arm Plank (30 second Hold)
Mobility 3×10
Thoracic Mobility
Wall Slide
Ankle Mobility
Reverse Lunge
Side Lunge
Cross Over Lunge
Toe Touch Squat
Next we are going to work on the RDL.
ISO RDL 3-5×30-90 seconds
Keep your spine neutral and move through your hips.
Be careful not to round:
Don’t over arch:
Be sure to stay neutral:
Sit or reach your hips back, and keep your spine neutral. You should feel the work in your glutes. If you don’t try decreasing the ROM to reduce the stretch and work in the hamstrings.
Stretch Down 1×30 seconds
Glute
Quadricep
Calf
Hamstring
Groin
Pec Minor
Lats
Today’s workout will be a mobility and core glute strengthening.
Activation 3×30
Tripod
Prone Glute
Chair
1 arm Plank (30 second Hold)
Mobility 3×10
Thoracic Mobility
Wall Slide
Ankle Mobility
Reverse Lunge
Side Lunge
Cross Over Lunge
Toe Touch Squat
Stretch Down 1×30 seconds
Glute
Quadricep
Calf
Hamstring
Groin
Pec Minor
Lats
Go home and feel rejuvenated and good!
Alex
This quote is from Coach X’s GPP manual.
Another related phrase comes from Charlie Francis: The rush to results often leads to uncertainty and stagnation in the future
Too many people spend too much time learning too many exercises. As a result they end up a jack of all trades and a master of none
Here is the deal. Pick from a smaller exercise pool and spend a LOT of time in the beginning mastering the movements.
I’d rather train an athlete that can do perfect squats, lunges, RDL’s, GHR’s, Push ups and Pull ups than one that can half ass all of those and cleans and snatches and turkish get ups, and do spider lunges, and muscle ups, and dot drills, and clubbells, and kettlebells, and tae bo, and psx90, and the new weider confusion principle extreme growth hack squat, and… well you get the picture
start slow, master the movements and you may take 2 steps back (cuz your homies will squat and bench more weight) but you will be preparing yourself for a long injury free lifting career. You will take 2 steps back and then shoot 10 steps forward.
If you can squat properly, then I can get you to land properly, which means you can do depth jumps properly. Thus by mastering the squat your drops and jumps will be better, higher, and more effective.
If you can get the glute in an rdl, you can get it in a swing, prime time, and eventually a sprint!
My core lifts:
Squat
Lunge
GHR
RDL
Push Up
Pull Up
Most every other exercise is a variation of these core lifts. Think about say a kettlebell swing or prime time. They are essentially the same movement pattern as an RDL. So you master proper activation through the RDL, then transfer the skill to more rapid fire movements. The goal of each is the same, get the glute to extend your hip. If you cant do that in a slow movement like an RDL you won’t be able to get the glute to fire during a prime time.
It’s kinda like the WGF Skill, strength, endurance, power progression.
Squats eventually turn into REA squats, ADA squat, RA Squat (depth jump). But you master the movement first. Same with lunges.
So then the progression looks kinda like
iso, iso mio, pim, fda, ada, rea, ra, rfi/rate work
Master movement and train first to be an athlete. Learn to move well and you will be a better athlete. Let the variety come from the means and methods.
Alex
Evolutionary Athletics Blog 