ATHLETES: THIS POST IS GOING TO ALTER YOUR ATHLETIC TRAJECTORY

These are 10 exercises I do with my athletes in their weekly training

They have yielded HUGE speed, jump, strength & power results

Save this thread. Add them to your training

You’ll become unrecognizable! 1. Maximal depth landings

I won’t exaggerate. Probably the BEST way to improve your vertical jump

Also great to work on valuable deceleration ability, handling ground impacts etc

Start small, go higher over time

LET ME CHANGE YOUR ATHLETIC DESTINY

If an athlete ages 10-18 came to me

& said they wanted to be unrecognizable to their teammates 365 days from now…

Faster, stronger, more explosive…

This is what I’d do to change their athletic career

🧵 Save this. Use it. Go get better! Why you’ll do this: because being slow SUCKS… you don’t have to be

1. Sprint 2-3x per week

I won’t sugar coat it. If you’re not max-effort sprinting several times per week

Good luck getting better

Speed is one of the biggest needle movers in athletics

Short sprints, long sprints, hill sprints, sled sprints. Do them

If I were an un athletic teenager who wanted to get:

- Faster
- Stronger
- More explosive

Here is exactly what I’d do in 2025 to make sure I start 2026 as a better athlete: 1. Train consistently

Get in the gym at least 3 days per week

This needs to be any combo of sprints, jumps, lifts, movement work & conditioning

You should aim to do this for a majority of the 52 weeks of 2025

A couple weeks for rest or de-load, but that’s it. Be CONSISTENT

TWENTY FOUR exercises to add to your training in 2024…

Happy new year everyone!!

As my gift to you to start off the new year RIGHT…

Here is a thread w/ 24 exercises to use this year!

- Speed
- Power
- Sprints
- Jumps
- Strength
- Accessory
- Mobility

🧵👇Let’s work ! 1. Repeat, SL broad jumps

Want to build horizontal output?

Want to build rhythm & coordination at high speeds?

Want to build all of that while challenging stability?

Do these!

Jets head coach Robert Saleh has a 4 tier competitor hierarchy

Mindsets an individual has full control over

Playing ability or injuries don’t impact them

- Survivors
- Contenders
- Competitors
- Commanders

⬇️ Here’s what each mean & how they can shape YOUR leadership ability Up first, SURVIVORS

Survivors do the bare minimum to get by

If there is a minimum expectation, that’s all they do

Worst part? They will try and drag everyone down with them to their level so the standard isn’t raised

This is your LOWEST level & every team has them

People often talk about the value of internships in S&C

However, the system is severely broken

I’m going to make a thread here on the experience one of my coaches had at her internship

It’s awful. Also, some RIDICULOUS rules

Let’s unpack it & talk about how they can be BETTER Let me start out by saying this coach is amazing

She’s ambitious, energetic, has incredible passion for S&C & has been awesome for us in her year here so far

In her words, the internship almost ruined her love for this

That should NEVER happen. It should make them fall in love… twitter.com/i/web/status/1…

🤦‍♂️ “Sport specificity,” is one of the most bastardized & misunderstood concepts in performance training

🧵 I wanted to make a thread to unpack what it IS and ISN’T

Let’s break it down…

So hopefully, we can avoid training like this ⬇️ 🪙 To understand, we have to start w/ the 2 distinct things we can aim to work in training

1. Robustness: overall physical qualities, resiliency, general strength/power

2. Transferability: bridging gap between what we do in training & what occurs in sport

What’s robustness?

2 sprints baseball players NEED to be doing heading into the season

1. Curvilinear: don’t wait until the field to be prepared to run the bases

- Feel angles & be able to maintain speed

2. Lateral Half-Kneeling: 🔑 for base running take off

- Prepare for rotation/back leg push @FlatgroundBats

🤝 February is coming… here is why you should join OnlyStrength

1. Access to our exercise database (160 videos)

2. A new/special program every month

3. Access to ask me Qs in our forum

4. Bi-weekly, 30 min long continuing ed videos

33 cents per-day: onlystrength.uscreen.io 🎥 Video database:

I have built the most comprehensive exercise video database in S&C

160 (as of now) speed, strength & mobility exercises

All labeled, complete w/ cues & navigable w/ a search bar

PLUS, I add to it monthly. It just keeps growing

⬇️ Example

💨 How do I improve acceleration if I do not have a sled?

This is a common question I get & yes, while it is ideal to have a sled, you can still get faster without one

You might ask, what do I do?

🧵 Here is a thread w/ the best 7 things to do to get faster without a sled 1️⃣ Max effort sprints UNLOADED

Duh, I know. This seems like a no brainer

However, many underestimate the power of sprinting at max speed

Make sure you do unloaded, max effort 10 yard sprints. Go fast, take video to hone mechanics. Race someone if you can. 2x per week

🔥MEGA thread on things to add to your training

This month I’ve put out lists/routines for:

1. Lower/upper mobility
2. Pogo warm-up
3. Upper body power
4. Upper back
5. SL variations
6. Accel starts
7. Core
8. Speed day accessories

Here they all are in one thread ⬇️ (Enjoy 😊) Upper back variations

https://twitter.com/challenger_st/status/1578831994305515520

‼️Some big OnlyStrength announcements

1. If you’re on the early sign-up link, you’ll get 50% off month 1

2. If you’re on that list, expect an email with the official sign-up link on Monday 10/24

Here is the early sign-up link: challengerstrength.com/onlystrength-a…

More info in thread ⬇️ 1. Our video database will be run direct through a video service site

Your sign up link will take you directly to payment on that site. Once that is done, you get an auto email to set up the rest of your account

The database will have a search bar & you’ll get a list as well

I went to two top 50 business schools

I graduated from one of them

I learned A LOT when it comes to business, but here are 3 big things I didn’t learn

🧵 Let’s break it down 1. People skills matter… a LOT

I’m not talking about cookie cutter email templates, how to handle interviews or talk to co-workers

People want to know you care. That you remember details.

This is a part of service & something that can separate you from competition

📝 So you want to plan out your training?

Here are the areas you should define & structure to guide you

- Primary Goals
- Sprint/Jump Training
- Primary Movements
- Supplemental Movements
- Accessory Movements
- Energy Systems

Program planning… 🧵Thread below ⬇️ 1️⃣ Why should we make a programming “schedule?”

- Sets the structure/parameters for all main areas
- Gives us a reference/blueprint to refer back to
- Allows us to maintain variety & flexibility w/ exercises while keeping main plan
- Helps us stay on course through chaos

(THREAD): What could be done better with this drop step?

Last week I posted this drop step start & asked what could be done better/more effectively?

I saw some great answers, & thought I would give my thoughts as well as some things I would implement to make changes effectively Item #1 (Move begins with rotation instead of lateral drive)

Part of what makes a successful drop step is the back leg pulses & sets the center of mass across the frontal plane (lateral)

This allows COM to actually gain ground. Here, rotation initiates movement & negates that