I get asked this A LOT by basketball players…

“Coach, how do I order my training sessions?”

Let’s take a look at how you should structure your training 🧵 The order in which we train MATTERS!

My outlook on order comes from Charlie Francis/Derek Hansen motor unit chart

Basically,training should go from
FAST/dynamic/heavy ➡️ higher volume, supportive accessories

Ex. Sprints/jumps/throws/ dynamic work comes before your hypertrophy

If you’re a young athlete looking to improve your athletic potential…

STOP SCROLLING!

Here are 8 non-negotiables for improving your athleticism 🧵 Sprint w/ load or use a hill if you don’t have a sled

Heavy loaded sprints are a staple of ours in developing INSANE speed

105-115% of BW or a 85% speed reduction is ideal

Improves force and power output in our strides, and improves mechanics

Over the past 5-6 yrs, I’ve read 100s of books on S&C

99% of them didn’t teach me a thing about programming

My mistakes did!

Save yourself some time & just learn from these 6 programming mistakes I’ve made 👇🏼 1/1 Doing too many exercises

As a young coach, I had FOMO in training where I NEEDED to train EVERYTHING in a session or I was doing my athletes dirty.

Reality is, you only need:

•Push
•Pull
•Squat
•Hinge
•Single leg/Unilateral
•Sprint
•Jump/Throw/Core

HUGE vertical jump gains for Caldwell University basketball player @danielboateng_

Up 4+ INCHES in 4 weeks from a high of 23.5 to now 27.5 here

Additionally, his 6 jump average went from 22.03 to a 26.3

Let’s what we did in just 4 weeks 🧵 Lower level, extensive plyometrics

Building work capacity at various medial & lateral aspects of the ankle

This is done as prep work, building up ability to handle ground contacts