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A Tale of Two Athletes: Unlock the Keys to Explosive Power - Part 2

Mar 08, 2020

Learn to use a multi faceted 3 phase approach to turn your Velocity Based Athletes into multi-threat powerhouses. 

Programming For The Velocity Based Athlete (VBA)

If you work with athletes, most will fall under this category.  Most sports dictate the athletes to be fast.  I think this is why traditional strength work always seems to work really well regardless of the sport.  Practice and games live on the velocity side of the F-V curve, therefore S&C coaches are filling in the lack of force production the athlete is getting from their sport. 

Some traditional qualities about VBAs include:

1) They sprint, jump, cut, change direction, and condition at higher velocities during weekly practices and games.

2) They are good at using their Stretch Shortening Cycle (SSC) vs a muscular effort.

With that said, the goals and methods utilized when programming for a VBA are:

Velocity Based Athlete

Goals Methods
Increase Force Production at Lower...
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Rebel Performance Radio Episode 20: Chris Kelly

Mar 02, 2020

Chris Kelly, co-founder of Nourish Balance Thrive, joins the show today to talk about the things that need to take place outside of the gym in order to optimize your life and your performance inside of it. This includes “how to win at angry birds”, a 4 quadrant model for intervention, behavior change, and the SEEDS acronym for making meaningful change in your life.

Chris was brought to the US from London some 17 years ago by a tech company while working as a computer scientist. Although he enjoyed various activities in his life like mountain biking, kiteboarding, and snowboarding, he began to see his health decline as he chased greater levels of performance without paying attention to the finer details of nutrition and self care. It wasn’t until he had experienced some, ahem, trouble in the bedroom when he began to take the deep dive into finding the root cause of some of the issues he was experiencing. Once Chris had his own personal “eureka moment”...

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A Tale of Two Athletes: Unlock the Keys to Explosive Power - Part 1

Mar 01, 2020

To become a truly powerful athlete capable of producing massive amounts of force, you need to train for it. Learn how to find your Explosive Strength Deficit, fill it accordingly, and dominate on the field or court. 

As a lanky, skinny, “springy” guy growing up, I was always fast and able to jump.  It’s in my genes. My uncle was the first 7 ft high jumper on the east coast back in the late 60’s, and my dad was a 6’9” high jumper.  I first dunked as a freshman in high school, and my first basket in my college career was an “and 1” dunk on the opposing centers head.

Shortly after that “and 1”, I tore up my knee and needed surgery.  I rehabbed all summer, lifted like a maniac (because that’s all I could do) and when I returned to play, I was jumping higher than pre-surgery.  I was enamored with continuing to get strong, with hopes I would eventually touch the top of the backboard if I just kept...

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5 Steps to Get Strong AF Without Feeling Like a Dumpster Fire

Feb 27, 2020
Good training is about understanding when to push the gas and when to apply the brakes. Learn how to program effectively so that you can mash weights, stay pain free, and be on your way to becoming a true "apex athlete".

From Rusty Old Refrigerator to Lifetime PR's

I was randomly looking back through some old training logs the other day and stumbled upon one week, in particular, that stood out.

It was my final testing week before starting grad school, and I can still remember it like it was yesterday.

I back squatted 485, deadlifted 585, benched 335 and front squatted 405.

While these were all PRs for me, the biggest win was that I did it while feeling better than I’d ever felt before.

Throughout my early 20’s I felt like an old rusty refrigerator more or less 24 hours a day.  I was getting stronger, but at the expense of being in pain and frankly not feeling good.

So, how did I make the switch?

How did I stop trading strength for pain?

I’ve written this...

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Rebel Performance Radio Episode 19: Brandon Senn

Feb 24, 2020

Brandon Senn, Head Coach at Kabuki Strength, joins the show today to talk about his path to powerlifting, powerlifting coaching, the use of velocity based training, Kabuki Strength equipment, and his philosophies on programming. 

Brandon found his way to the fitness realm after he realized that he no longer had the athletic prowess to continue playing sports after high school. As someone who loves to stay active, he started lifting weights with a focus on aesthetics, but quickly fell in love with lifting to get strong. Brandon became the Head Strength Coach at Kabuki Strength in 2015 and has since built a stable of impressive lifters.  

We kick things off discussing Kabuki’s history with velocity based training. Brandon started implementing these methods into his coaching practice around 2014. He believes when it comes to sports tech, you need to stick to just one platform for your clients in order to keep adherence acceptable. Something like the GymAware is a...

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You're Not Working Hard Enough: 5 Steps To Non-Stop Gains

Feb 23, 2020

By Paul Milano

Training is the intertwining of intensity and volume while maximizing technical efficiency. But the underlying driver of progress is and always will be effort.

You could have a great program and get to the gym consistently, but if you are not exerting yourself, you may be losing out on some much-wanted positive adaptation. 

A good program will have a variety of intensities. There will be days that are meant to be hard, and days that are intended to be easy. It is important for your level of effort to match the intended stimulus and to keep your hard days hard and your easy days easy. . At the end of the day, it is all about creating a stress response large enough to force adaptation and managing fatigue to avoid overtraining and injury. 

You Don’t Train As Hard as You Think

The problem is most people don't train hard enough to elicit maximal adaptation! This study showed that people often underestimate the weight they can use by a longshot. 

...
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Manage Stress Inside and Outside the Gym To Get the Most Out of Your Training and Life

Feb 18, 2020
By Trevor Corrado
Creating positive training adaptations and living well outside of the gym are a matter of properly dosing, managing, and coping with stress. While stress is often a dirty word, we're going to learn how to use it to our advantage and create an action plan to put ourselves in the best possible position to succeed. 

If you're a meathead like me, you want to be able to consistently train hard, put on muscle, and crush heavy weights in the gym. You probably also want to maximize your time outside of the gym and live life to its fullest. But in order for these things to happen, we need to ensure that we’re responding appropriately to all of the various signals that we receive on a daily basis. These signals can be encompassed by the oft’ misused word stress, and they account for regulating all of the conscious and unconscious processes that are bodies go through from the moment we are born until the day we die. 

So today we’re going to talk...

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Rebel Performance Radio Episode 18: Bryce Lewis

Feb 17, 2020

Bryce Lewis, 3 time USAPL National Champion and founder of The Strength Athlete, joins the show today to talk about onboarding clients, developing coach-athlete relationships, weak points, and the psychological side of peaking.

Bryce found his way to the world of powerlifting after spending time on the BodyBuilding.com forums when he was looking to increase his volleyball performance. Like many of us, he ended up enjoying the training more than the sport, and hopped on stage a few times in some bodybuilding shows. At this point he felt drawn to the heavier side of lifting, and found a talent in powerlifting and hasn’t looked back. Bryce founded The Strength Athlete in 2013, which provides a comprehensive powerlifting coaching service to clients around the world.

Bryce has had a passion for neuroscience and incorporates this into his coaching services and content at TSA. We dive in talking about the mental sides of training, including psychology and anxiety in powerlifting, and...

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Intensity Progressions For Optimal Pain-Free Performance

Feb 11, 2020
 By Ben Eisenmenger 
Provide your athletes with the right training stimulus and keep them injury free by understanding how to apply the right intensity using appropriate exercise selection.

Beyond Developmental Progressions

As a professional fitness coach, it's important to be armed with a variety of progressions to meet any client or athlete where they are in their movement and fitness. Using progressions and regressions will keep them progressing or help them find better pain-free fitness. 

Advanced coaches understand how to use developmental positions to put the client or athlete in the position that allows them to perform best. This typically starts from supine (laying on the back) and progresses ultimately to standing. The level of difficulty is determined by the amount of external support that is given. 

For example, a quadruped position has 6 points of contact (2 hands, 2 knees, 2 feet) vs half-kneeling only has 3 points of contact (2 feet, one knee) vs...

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Rebel Performance Radio Episode 17: The Dudes

Feb 10, 2020

Welcome to the first Dudesome episode of Rebel Performance Radio. As some of you already know, Rebel Performance and Compound Performance have joined forces. Going forward, the co-hosts of the podcast will be James Cerbie (Director of Primates), Kyle Dobbs (Director of Beards), and Matt Domney (Director of Meat). Although we will continue to bring on guests, we will also do individual shows with just us 3 dudes. Today, we talk shop, answer questions, give insights on our philosophies, training, coaching, cueing, exercise selection, business development, and more.

We kick things off with a brief introduction from Matt and continue to discuss the new structure of Rebel Performance and the 2 headed monster that we are creating. We want to bring you the best of athletic development and trainer education while providing a platform and tribe to help you unlock your potential. 

Kyle will be on the trainer development side, while James and Matt will be on the athlete development side....

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