Challenger Strength

YOU’RE NOT MAKING SPEED, STRENGTH OR POWER GAINS BECAUSE YOU KEEP FALLING FOR INTERNET GIMMICKS

Athletes and coaches hop around from program to program, try new exercises weekly and fall victim to a fitness or performance influencer who posts the dumbest sh*t they can think of just to get views

Why? Normal sprints, quality programmed jumps or classic lifts done over time aren’t sexy to blow up, get followers or gain traction. So, gullible and naive parents, athletes and coaches fall victim to it, the training sucks, lacks consistency and no one gets better…

I have been coaching athletes successfully for 10+ years and you know what formula seems to work really well and doesn’t parade itself around in strobe lights, circus tricks and gimmicks? It’s this:

1. Sprint weekly

2. Jump as high as you can

3. Land from jumps & jump again

4. Lift heavy s**t weekly

5. Lift lighter weights fast as f**k

Do it for a year. Be excited about your progress & then do it for another year

You’re welcome… swipe to see why they work and why they’re effective!

YOU STOP TRAINING IN-SEASON & IT IS RUINING YOUR PROGRESS… STOP LETTING THAT HAPPEN

5️⃣ FIVE KEY TRAINING TIPS TO DOMINATE YOUR IN-SEASON TRAINING

As a coach, there’s nothing worse than seeing an athlete crush their off-season, make progress & then lose it all because they stop training once their season starts

Sprints get slower, strength goes down & injury risk increases. Most athletes skip in season training or do not maximize it because they do not know what to do!

These are my 5 biggest tips & I detail them throughout this post!

1. Train on days you play games or practice

2. Do speed training BEFORE games or practices if you are limited on time

3. Pair movement work with strength lifts to stay fresh, restore range of motion & maximize time

4. Focus training on what sport is NOT giving you

5. Understand importance of sub-maximal loading AND high intensity/lower volume to maintain or build while staying fresh

YOU’RE IGNORING YOUR ADDUCTORS & IT’S KILLING YOU

Your groin always feels tight, you have imbalances & your hurt or performing sub par

Save these 6 adductor power moves & make sure you use them!

1. Standard w/ added med ball squeeze
2. Standard w/ rope KB pull
3. Slide-board holds
4. Swiss ball holds
5. Standard with weight
6. Bottom leg banded

🗣️ IF YOU STILL AREN’T LIFTING IN-SEASON WTF ARE YOU DOING? (SWIPE FOR A GOOD IN-SEASON LIFT)

Need to get a QUALITY in-season strength session done?

Want to ensure it keeps you fresh, is time efficient AND gets all your needs addressed?

Save this, use it

5 stations, 3-5 reps for lifts, 2 sets

10-12 reps/30 seconds for any complimentary lifts (y raise, power holds, Copenhagen plank)

1. Barbell bench/mini band eccentric push-up
2. SL hip bridge/rotating 90/99
3. Chest supported row/power holds
4. Trap bar deadlift/SL RDL to hip gate
5. RLE squat/copenhagen