Fast Twitch Training Session for Slow Athletes (Get Faster!)
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- čas přidán 29. 06. 2024
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00:00 Intro
00:20: Dynamic warm up
02:31: Main compound movement of the day: Trap bar deadlift
03:50: Using 50% of actual maximal reps to train power
04:45: Minimizing maximal effort attempts to reduce central nervous system fatigue
05:43: Concentric intent during repetitions
07:50: Leveraging post activation potentiation by pairing power & plyometrics
08:34: Reverse lunge from pins
10:20: Why we chose to eliminate most of the eccentric phase
11:50: Split squat jump
12:45 Determining the most appropriate volume of sets and reps
12:34: Bench press
14:22: Autoregulation instead of strict 1RM %
16:44 Pull ups
16:43 Power/fast twitch training vs. traditional strength training
17:40: Using velocity loss metrics
18:10: Conditioning: Sled push
18:50: Cool down
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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Love this video style! Please do more like this. Also Would love to see a full athlete training session as well
That's a good idea. It's hard with the loud music that's typically playing in the gym but I'll try to think of a way to do that.
100% agree! The best videos are the ones which we can apply!!!
More things like this! Love this.
Matt bro! this video style/format is muy bueno💪🏾 keep em coming
I'm so happy that I found your channel. You have some great advise, man. I especially love your videos about tendon health and tendon strength. This was a great video too though. Keep up the good work!
Great video Matt! I’ll be showing this to my high school sports performance kids! This is an awesome format.
Great video, Matt! Very informative and educational. 💪🏽👊🏽
Love the format🎉
I've been watching your videos for about a year. The way you deliver information is fantastic. This format, has elicited my first comment because it is even better... not every video though. Stay healthy.
Thanks! I appreciate the feedback Larry.
Love this video. Thanks for sharing.
Fire workout, great full body. Let’s go and you’re a hooper. What’s your vertical at now?
Awesome 👍
Fire vid
Subscribed :)
thanks!
Lets say we do a drop jump test on an athlete and he doesnt have good ground contact time. Would the split squat from pins (The concept of focusing on concentric specifically) be beneficial on improving gct? Awesome video btw, thank you very much!
thanks
I'm interested how you would do an explosive, power, and agility program for MMA or Combat Sports like Kickboxing or Muay Thai.
yo sir, is it better to do low to high intensity jumps, instead of full high intensity jumps every rep. like combining extensive and intensive in one jump. like pogo to vertical like you did in the video
How would you program max approach jumps / dunk attempts into this explosive training? should I for example do 10-20 approach jumps before this workout or on another day entirely? If on another day: whats a good number of jumps and whats the weekly jump day to explosive day ratio? Thank you so much btw, your videos helped me a ton!
Approach jumps are very specific to dunking and improve your timing. Obviously best to do them on court but to a vertec in a gym could work too. But remember they're a lot of impact and maximal so it's not where you want to rely on most of your gains in vertical jump to come from. The extensive (low to moderate intensity) jumps that can be more reactive and elastic at 50+ reps per session will do that. I often do approach jumps 1x per week as a test to see if the other stuff in the program is working.
What's the science on doing explosive and strength training in the same session? I just recently started incorporating one explosive/power exercise at the beginning of my leg days. On A day, I open with 4x5 power cleans, with the first two sets working upward, and the last two sets at the same heaviest weight. I don't know my power clean max, but I do a weight that I don't feel too much struggle with. Then I go into 3x8-10 squats and 3x8-10 RDL's, and call that wraps on leg day because I do a lot of longer distance running and don't want to completely take my legs out of the equation for more than 1 day. Then on day B, I open with 3x20second sprints, and go into the same set and rep ranges but with front squats and 1 leg RDL's.
Hey, Matt! How long does it take roughly, including warm-up and cool-down?
This full session was about 50 minutes
Was there also any rest between the two exercises of each series (superset), as I'm finding conflicting information online regarding contrast training (PAP), where you're either supposed to jump straight to the plyo movement or have a full rest before doing so. Thanks and keep up the good work!
Thoughts on maybe switching trap bar deadlift for Olympic lifts ?
You can if technique is good
Trending for cricket make a video of that please
Algorithm 💪
what is the name of the velocity device?
Vitruve: shop.vitruve.fit/?aff=73
Can I incorporate both zone 2 like long distance jogging and Zone 5 training like sprinting in a week?
You gotta run slow also to sprint better.
...but don't half marathon, let alone full. :)
You know alot about heart and stuff so..
Im a 26 year old male.
Not sure what my max hr is, but last week i was at 216 doing a cooper test and im sure i could get it to 225.
Resting heart rate is about 45, (if im not using nicotine) if i do its about 58. Im no way near an athlete, i do running like 4 times a week, the numbers just seem strange
👍
👍🏻
What app?
All of our programs are on Train Heroic. This workout is one of the power days from our hybrid athlete program: marketplace.trainheroic.com/brand/the-movement-system?attrib=538955-yt