Today I’m going over triphasic training tips for athletes so I can teach you how to perform within each phase of triphasic training. This is the most important element in maximizing results and seeing your greatest increase in strength, speed, and agility. Triphasic training is a specific modality where we attack each phase of a lift to receive the most benefits of that actual phase. Here’s an absolute strength training method (slightly different). For some background, here’s the breakdown of each phase: Eccentric: this is where we focus on the stretch reflex or the stretch shortening cycle ..read more

Here’s one drill you can add into your lower body strength training or speed sessions to develop a faster first step. Why focus on your first step? Having a quick first step is one of the most important things you can accomplish as an athlete. It gives you every advantage on the field or court, allowing you to make every play and get back on defense in time. The best ways to work on your first step quickness is with agility and plyometric power. Your first step is the most important part of developing acceleration speed.  How to perform the half – kneeling start: Begin in a half-kneeling ..read more

I’m going to walk you through this upper body eccentric strength workout my baseball athletes went through the other day. This workout is part of their off-season prep training protocol. The eccentric phase is a part of the triphasic training approach I take with most of my athletes. This is typically the “lowering” portion of your movement. As always, start off with a full body warm-up like this one. Upper body prep Kicking things off with some mobility prep for the upper body: Wall slides – this is a staple in our programs, especially for baseball athletes to work on retraction of the ..read more

A solid warmup is easily the most critical part of your workout as an athlete. One of my favorite ways to mobilize the lower back and hamstrings is with the rollover reach dynamic stretch. I love how this drill gets you moving, activates the core, and opens up the posterior chain… here’s how to program the rollover reach into your next warmup: WHY DO THE ROLLOVER REACH? The rollover reach is a dynamic stretch that has you move between plow pose and a wide leg forward fold. This movement is one of my favorites to open up the posterior chain. Fluidly moving between the two stretches you mobiliz ..read more

Today I’m taking you through the full daily dynamic warm up that you should be using before every single workout. This is the best way to get a general warm up before your training session starts. The goal is to begin activating the nervous system and warming the body’s temperature helping to prevent injury and increase your ability during the workout. This is the exact daily dynamic warm up I use with all of my elite athletes. They come in and know to get started right away on this program: Daily Dynamic Warm Up Every movement will each go for about 10yds High knee tuck: you should be stepp ..read more

Today I’m writing out a full single leg isometric workout I recently had my elite baseball athletes went through. No matter what sport you play, it’s important to go through the main phases of strength training with isometrics being a number one. We balanced it out with a few isometric focused upper body movements and ended with core. Check it out below and follow along for your next gym session: Single Leg Movement Prep: Always take the time to start your workout with foundational movements. Not only does this warm up the body and increase nervous system activation, movement prep gets you in ..read more

As an athlete, acceleration is the name of the game. It might even be the most important deciding factor between winning and losing a game, no matter what sport you play. Your ability to develop acceleration factors in your first step quickness, how you fare running against the competition and how fast you’re able to make it to goal. Today we’re talking about the three key fundamentals you need to develop acceleration. What is acceleration? Acceleration in an athlete is that all-out burst of speed within the first 10 yards of an actual sprint. This post is meant to help decipher how I train t ..read more

The back squat is one of the most powerful movements you can utilize as an athlete. I’m taking you through the ultimate guide to the back squat for athletes – including why you should incorporate it into your training, how to program the back squat into your lower body workouts, and a step by step guide for how to do the back squat. Let’s get into it. WHY DO THE BACK SQUAT? There are many variations of the squat that are beneficial for you as an athlete to increase your strength. The back squat is one of the main staples and oftentimes used as a metric you can watch over the course of the off ..read more

Change of direction work is some of the most underrated, but important training that an athlete can incorporate into their training. I like having athlete’s from all different sports use the Y Cut Drill to simulate “game-like” movement by creating fast and dynamic patterns for cutting and dodging. Keep reading for how to use this as a part of your speed training or lower body day.  WHY DO THE Y CUT DRILL? The Y cut drill is one of the best I’ve encountered to practice movements you do on the field, in the gym. This is a linear change of direction drill which has the athlete assess their ..read more

One of my favorite ways for athletes to build the strength in their lower body is through single leg isolation work such as the single leg hip thrust. This exercise helps you build balance and single leg coordination as an athlete, no matter your sport. Keep reading for how and why to add this drill into your next lower body training day. WHY DO THE SINGLE LEG HIP THRUST? The single leg hip thrust helps you work on a variety of posterior chain muscles through the hips, hamstrings, glutes, and core. As an athlete you’re constantly moving through a variety of unpredictable patterns on the field ..read more