IRL Performance Coaching

𝐅𝐮𝐥𝐥 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 & 𝐁𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧 ⬇️

With short notice to prepare for the CFL combine, Kallon asked me to help him improve his speed, power, and on field performance, with specific emphasis on the combine tests.

In only 6 weeks of training he saw over 10% increases in his jump height, 10 & 40y times, pro agility time, and strength.

These improvements were a result of effective programming & coaching to not only maximize his outputs (force, power), but clean up technical inefficiencies in his sprint technique and text ex*****on.

Kallon performed 3 full body workouts on a 6 day cycle to maximize his training frequency leading into the combine, with readiness & recovery monitored closely.

Each day followed a similar structure - speed -> power -> primary strength -> accessory

A different aspect of his speed was emphasised on each day:

Day 1: Acceleration
Day 2: Change of Direction
Day 3: Top Speed

Power work involved jumps, throw, olympic lifts, and plyo variations.

Primary lower body strength work consisted of squat, deadlift, or lunge variations.

Primary upper body strength consisted primarily of bench press variants to prepare for the 225 AMRAP bench press test.

This was contrasted with upper + lower posterior chain work in the following series (RDLs, rows, etc.)

Finishing with accessory work, largely consisting of hip, core, ankle, or additional upper body exercises.

Here are the specific sets & reps from the session above (week 1):

𝐃𝐚𝐲 𝟏:

𝘚𝘱𝘦𝘦𝘥
4x5y mod-heavy resistance, 6x10y timed Sprints, 4x10y light-mod resistance

𝘗𝘰𝘸𝘦𝘳
1a) Trap Bar Jump - 3x5 @ 20% BW
1b) Lateral MB Shotput - 3x5/side

2) Forward Lunge - 3x5/side, top set RPE 7

𝘗𝘳𝘪𝘮𝘢𝘳𝘺 𝘚𝘵𝘳
3) Spoto Press - 3x5, top set @ RPE 8.5

4) Floating Pause Trap Bar Deadlift - 3x5 (2s pause), top set @ RPE 6-7

𝘚𝘦𝘤𝘰𝘯𝘥𝘢𝘳𝘺 𝘚𝘵𝘳
5a) Chin Up - 3x6 (3s down)
5b) Eccentric Nordic Hamstring Curls - 3x8 (4s down)

𝘈𝘤𝘤𝘦𝘴𝘴𝘰𝘳𝘺
6a) Split Stance Landmine Press - 2x8/side
6b) Calf Raise OC ISO - 2x3@5s
6c) Hip Flexor OSC - 2x2

I’ve been the guy who trains every day for 2-3 hours while on vacation..

The reality is - unless you’re training for something on a tight timeline, it’s super unnecessary to spend a large chunk of your vacation training and more worth your time and money to enjoy the break.

If you really work or train *that* hard on a daily/weekly basis, your body will appreciate the additional recovery time.

In saying that - I do try and micro-dose *some* exercise while on vacation, especially when I have access to a well-equipped gym

While in Jamaica, I got a few workouts in - 45-60mins max

Full body, high intensity, relatively low volume.

Kept it hypertrophy focused and aimed to achieve a potent stimulus.