You need: To sprint fast to get fast To jump high to jump higher Proper lifting protocol to get faster, more powerful & more athletic 🔑 The key is knowing how much to do of each, when to do it etc. Totally lost on what to do? This can help: onlystrength.training/only-strength-…

Our favorite early off-season jumps to build a base! 1. SL hurdle sticks 2. Split stance lunge landings 3. Lateral SL line hops 4. Ext. depth landings 5. Standard SL ext pogos 6. Ext. wedge hops 7. Lateral line hop w/ landing 8. SL depth landings 9. Ext. forward pogos ⬇️ Cont.

Hey athletes… Less: - Crunches - Russian Twists - Decline sit-ups More: - Heavy lifts - Multi-planar lifts - Unilateral lifts - Heavy throws - Fast throws - Heavy carries “Core,” is more than your anterior abdominals Train shoulder to hip diversely & dynamically

All my ⚾️ players out there You just played for 6+ months straight You’re beat up, your arm is tired & you’re drained Plus, you want to get faster, throw harder & hit it further next year Need a plan that builds you back up & sends you forward? Here: onlystrength.training/only-strength-…

Been learning Spanish for 1+ year Getting more & more comfortable Today I start Chinese Only 13% of the world is trilingual. English, Spanish & Chinese are the top 3 most spoken languages Hopefully in 5 yrs I’ll be able to communicate w/ over 1/3 of the world’s population

💥 Creatine monohydrate YES, it is highly effective & highly researched Many ask what brand to get This is a GREAT time to mention Challenger Strength is now sponsored by Legion !! CODE “challenger,” for 20% off all legion products: legionathletics.com/products/suppl…

Really excited to announce our partnership with Legion Julian Lo Casto has recommended their supplements to our athletes the last 5+ years Why? Quality ingredients you can trust I would only want our company to be associated with the best & Legion is an industry leader!!

My BIGGEST in-season training tips: 1. 2-3 days per week 2. Use full body templates 3. Keep training to 60 min or so 4. Focus on what your sport doesn’t 5. Lift 10-15% less load than normal 6. Push the gas when you can 7. Train on days you play or practice You’ll thrive.

I could retire from strength & conditioning tomorrow… No skin in the game, no “biases,” based on how I make my living & you know what? I’d STILL give every parent & young athletes the same advice: They’d be better off playing 25% less games & strength training instead 🤷‍♂️

*Athlete asks for the 3rd time* “How many reps coach?” Me telling them to look at the program:

Need some speed day accessories? Try this one next time A fun & great way to hit the posterior chain after some sprints & jumps Go super light & fast or heavy & moderate speed Takes a bit of skill & timing as well!

🏁 Are you an athlete & ONLY strength training?! Let’s build a lower body dynamic day! 🗺️ This is a blueprint to what dynamic work (sprint & jump centered) can look like 1. Prep work (extensive) 2. Prep work (intensive) 3. Loaded acceleration 4. Unloaded sprints 5. COD/Agility

Putting work in isn’t as hard when you get results Especially when you’re trying to get faster However, when you’re busting your ass but not getting faster… Spinning your wheels & still slow It sucks! A proven program can alleviate that: onlystrength.training/only-strength-…

🏈 Hey football players You’re in the thick of your season ‼️You don’t always get top speed exposures like this They don’t always happen in games or practices Is your in-season program addressing top speed? Is it doing it effectively? Make sure here: onlystrength.training/only-strength-…

It’s Thursday… feeling beat up after a rough start to the week? Do today’s pre-practice movement work with us! 2 rounds of everything 1. Fire hydrant x15 2. Frog stretch x1 minute 3. Sweeping 90/90 x15 4. V sit reach x1 minute 5. Alternating side lunge x10 6. Inchworm x10

Do today’s full body strength session with us! 5 stations, all lifts paired w/ movement work. 2-3 sets, 5 reps, tempo driven 1. TB Deadlift/Banded Hydrant 2. DB bench, thread the needle, face pull 3. Chin-up ISOs, dynamic Blackburn 4. Barbell split RDL, Olympic wall squat 5.

I’ve made over 3500 social media posts over the last 8 years Sprints, jumps, lifts, mobility. Everything. The number one question I get? “How many reps and sets?” I put something together to answer those specifics & more All for YOU It’s here: onlystrength.training/only-strength-…

🐇 Want to turn your legs into springs? Do these 7 exercises & build your ankles/feet/calves 1. Repeat hurdle hops 2. Box “double jumps.” 3. Bilateral maximal pogos 4. SL depth drops 5. Unilateral maximal pogos 6. Drop jumps to box jumps 7. Drop jumps to max vertical jumps