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A Tale of Two Athletes: Unlock the Keys to Explosive Power - Part 3

Mar 15, 2020

We know that in sports, "speed kills", and with intelligent programming you can add some spring to the step of your larger and more powerful Force Based Athletes.

Programming for the Force Based Athlete (FBA)

In Part 2 I described the Velocity Based Athlete (VBA), which includes a majority of the athletes you’ll see and work with in team sports.  Most athletes are naturally that way, as most field and court sports demand that. Most athletes are a product of their sport and therefore most field and court sports demand them to be more velocity dominant.  

However, you will see some bigger, typically stronger athletes who have difficulty utilizing their stretch shortening cycle (SSC) and are not as naturally springy or elastic.  Think of the bigger positions in sports like interior linemen in football, your (old school) centers in basketball, and even some non-field and court sports athletes like water polo or ice hockey who’s playing surface...

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Rebel Performance Radio Episode 21: Dean Somerset

Mar 09, 2020

Dean Somerset, mobility sage, joins the show to talk about all things training, mobility, how to provide a great service as a trainer, understanding your role, and staying open minded. 

Dean found his way to fitness through the desire to do something that doesn’t feel like a job while being able to pursue his passion of fitness, diving deeper into the science of training, and helping people. After considering physiotherapy, Dean wanted to stick to the gym and create a hybrid of strength and conditioning with physical therapy. Dean believes movement and mobility are inseparable from strength training, and likes to investigate why clients are feeling certain things in training and daily life. He now does personal training, online coaching, as well as putting on workshops to help other coaches integrate strength training with mobility work. 

Dean’s onboarding process is unique in that most of his clients are by referral, so they are already bought in to what he...

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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...

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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...

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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...

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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...

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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...

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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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