Mastering Change of Direction Training: A Guide for Elite Football Athletes Change of direction (COD) is a crucial aspect in the game of football, demanding athletes to swiftly maneuver around their opponents on the field. As football evolves, so do the training methodologies to enhance change of direction abilities, ensuring that players stay at the top of their game. In a recent training session, we explored the intricacies of COD training for elite football athletes. Let’s dissect the session and uncover the strategies employed to refine these football essential skills! Focus on Change of ..read more

Max Intent Lift Day: Canadian Football League Strength training is an integral component of any athlete’s regimen, but for Canadian Football League (CFL) athletes, it’s not just about lifting weights—it’s about maximizing every ounce of effort to excel on the field. In this discussion, we’ll delve into a specialized strength training session designed specifically for CFL athletes, led by the renowned Coach Usama Mujtaba from 54 Performance. With a primary focus on maximal intent and tailored exercises targeting key areas of athleticism, this workout is geared towards enhancing performance and ..read more

Unlock Your Speed Potential: Top 5 Plyometric Drills for Speed Training Unlock Your Speed Potential: Top 5 Plyometric Drills for Speed Training In the pursuit of athletic excellence, speed is often a game-changer. Whether you’re a sprinter striving for the podium or an athlete looking to outpace opponents on the field, maximizing your speed potential is crucial. Plyometric training, with its explosive movements, holds the key to unlocking that potential. In this guide, we will dive into the top five plyometric drills tailored specifically for speed training. Understanding the Importance of Pl ..read more

Mastering Athletic Performance: Unveiling the Proven 3-Step Process to Develop Your Rotational Power Rotational power is the secret weapon behind many successful athletes. This dynamic force, generated through the coordinated movement of the trunk, hips, and limbs, is essential for optimal performance in a variety of sports. In this blog, we’ll delve into a proven three-step process we use with our pro baseball athletes, designed to unlock and maximize rotational power in athletes. Step 1: Isolating the Trunk The journey towards mastering rotational power begins with phase one: isolating the t ..read more

Pro Baseball Power and Speed: Heavy Power Training with a Contrast Speed As baseball season approaches there is much discussion concerning offseason training and exactly what methods are the “best” to prepare athletes for their next season. Although there is no such thing as “one size fits all” when programming baseball workouts for the variety of players on a team, one cutting-edge approach that is gaining much traction is the combination of Heavy Power Training with a Contrast Speed Workout. In a recent video targeting the baseball community, the spotlight is presented on a comprehensive tr ..read more

  Maximize Your Speed: NFL Combine Prep Training for the 40-Yard Dash While the NFL season is coming to a swift end, college athletes begin to prepare mentally and physically, as the NFL combine approaches. In the world of professional football, speed is often a game-changer! Athletes strive to maximize their speed and agility to gain a competitive edge, especially when it comes to events like the NFL Combine. In this divulging video collaboration, Coach Chris, from Overtime Athletes, teamed up with Coach Usama Mujtaba, the esteemed strength and conditioning coach for the Toronto Argos o ..read more

Baseball Mobility Drills in the Offseason: Unlocking Peak Performance As the offseason approaches, baseball athletes are presented with a golden opportunity to refine their skills and elevate their performance on the field. One key element often overlooked in training regimes is mobility, particularly concerning the thoracic spine (T-spine) region. Today we will unveil two meticulously crafted mobility drills implemented with our baseball athletes during the offseason — the Kneeling T-Spine Rotation with Flexion and the Prone Thoracic Rotation with Extension. Drill 1: Kneeling T-Spine Rotatio ..read more

  Lateral Force and Total Body Power Lift: MLB Offseaon As the baseball season approaches, the guys are gearing up to enhance their performance on the field. A recent training session has been strategically designed to focus on lateral force and total body power, with the primary goal of mitigating soreness and preparing players for the upcoming challenges. Switching Strategies for Optimal Results One notable highlight of this session is the shift from an upper-lower split to total body training. The decision to make this switch stems from the desire to reduce soreness among athletes, pa ..read more

  Speed, Agility, & Quickness Prep Series In the fast-paced world of sports performance, optimizing your speed, agility, and quickness is essential for peak performance. In a recent YouTube video, we share insights on a 5-minute preparation routine to elevate your training sessions. The aspect of preparing the body before diving into speed, agility, and quickness drills is often overlooked. Our goal with this series is to align the level of preparation with the intensity of the upcoming training session, focusing on mobility, flexibility, and dynamic activation.     1 ..read more

  MLB Strength & Speed Off-Season Workout: Lateral Force & Eccentrics The off-season is a crucial time for baseball players to hone in on all aspects of their performance. In this video, we take the guys through an intense and well-structured regimen aimed at developing strength and speed using lateral force and eccentric exercises. Let’s break down the highlights of this workout to elevate baseball performance. Dynamic Warm-Up and Mobility Exercises: The workout begins with a series of dynamic warm-up and mobility exercises to prepare the body for the challenges ahead. Exercise ..read more