SPEED TRAINING PROGRAM | ABSORBING FORCE

Posted by J. Fallhowe, CSCS

Feb 1, 2016 10:40:23 AM

The ability to make game changing plays is a characteristic that all coaches look for in an athlete. We watch elite pro athletes excel at the highest level and we draw conclusions about the physical characteristics that allow them to dominate their sport. A running backs massive and strong arms and legs must help him break through arm tackles, right?... but, there are a lot of athletes and gym goers with massive arms and legs who aren't playing on Sundays. Setting skill aside, what is it that separates an elite athlete from the average athlete? 

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Topics: Geek Speak - Improving Performance

GLUTE HAM RAISE + FRENCH CONTRAST TRAINING

Posted by J. Fallhowe, CSCS

Jan 25, 2016 11:30:00 AM

The French Contrast Training (FCM) method is a relatively new form of training that's creating a lot of buzz! Gilles Cometti is a French sports scientist who developed the FCM. The FCM combines two common and effective training methods - complex and contrast training - to improve the rate at which an athlete produces force. Let's dive into the FCM to see what sets it apart.

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Topics: Geek Speak - Improving Performance

SPRINT TRAINING | WILL LIFTING HEAVY MAKE YOU SLOW?

Posted by J. Fallhowe, CSCS

Jan 18, 2016 11:37:10 AM

There seems to be more and more buzz surrounding training loads as they relate to speed and power development. I've had young athletes tell me that they don't want to lift heavy because they're afraid it will make them slower.

Sprinters seem to be the most concerned with the impacts that weight lifting will have on their performance. I understand their concern here. If you're going to spend time in the gym, you want to make sure that you're gaining an edge, not regressing.

So the question we want to answer to is - are heavier loads better for developing speed, or should athletes focus on moving sub-maximal loads more quickly? 

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Topics: Geek Speak - Improving Performance

IMPROVE POWER WITH REBOUND BARBELL BICEP CURL

Posted by J. Fallhowe, CSCS

Dec 10, 2015 5:44:57 PM

Barbell bicep curls are a favorite choice for male beach goers - "Sun's out guns out". Bicep curls aren't seen in the strength and conditioning community as a "necessary" lift. They might sneak their way into the end of a training session to help athletes increase hypertrophy and make them look a little more intimidating on the field. There isn't; however, a strength and conditioning coach in the world that would replace Power Cleans with Barbell Curls (and rightfully so,) but what if we change the dynamics of the Barbell Curl to elicit physiologic changes that align more with athletic performance? What if we could increase the amount of power athletes are able to generate during the bicep curl? We think we can!

Rebound-Barbell-Curl-Image.png

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Topics: Geek Speak - Improving Performance

THE DREADED HAMSTRING STRAIN

Posted by J. Fallhowe, CSCS

Oct 29, 2015 11:42:07 AM

If you're not terrified of pulling a hamstring, you should be. Hamstring strains are one of the most common injuries in all of sport and can be disastrous to an athletic career. A pulled hamstring can sideline an athlete for weeks, even months, and can haunt him for his entire career.

In this post, we'll show you how to avoid a hamstring injury before it happens and how to rehabilitate a pulled hamstring and get back on the field more quickly. We'll also show you the necessary training steps to decrease the likelihood of more severe future hamstring injuries.

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Topics: Geek Speak - Improving Performance

SUPPLEMENT SUNDAY: THE MAGIC OF CREATINE

Posted by J. Fallhowe, CSCS

Sep 17, 2014 5:30:00 PM

Okay, it's not Sunday, but we're so excited about an old supplement, new findings and the possibility of time travel that we're treating Wednesday as if it were Sunday.  Oh my God - we've discovered time travel.

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Topics: Geek Speak - Improving Performance

EXERCISES TO REPLACE OLYMPIC LIFTING

Posted by J. Fallhowe, CSCS

Sep 9, 2014 8:29:09 AM

Power Cleans, Hang Cleans and Snatches have been regarded as the gold standard for athletes who are looking to develop explosive strength and speed.  Olympic weightlifters are amazing athletes who are able to generate massive amounts of force to get under very heavy loads.  This explosive power translates into some pretty unreal vertical jump numbers.  It's not uncommon to see elite Olympic lifters with 40 inch vertical jumping capabilities.

These incredible numbers usually apply to elite Olympic lifters who have spent thousands of hours perfecting the nuances of each lift.  For the average athlete looking to improve his or her speed and strength, Olympic lifts often yield suboptimal results.

This isn't to say that Olympic lifting shouldn't be included in an athlete's training program, they absolutely should be, but the goal should be to work from technique into heavy loads, not the other way around.  This can often be a difficult task because athletes young and old often associate more weight with a higher level of achievement.  This mentality is understandable as most coaches don't praise athletes for great technique.  As a result athletes often develop bad habits that negatively impact performance down the road.

Let's looks at alternative exercises to assist with force generation that can replace Olympic lifting until technique levels improve.

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Topics: Geek Speak - Improving Performance

SPRINT TRAINING: HOW TO BECOME FASTER

Posted by J. Fallhowe, CSCS

Sep 8, 2014 9:01:00 AM

 Every athlete knows that speed is king.  The fastest players on the field are the most dangerous and the most feared.  They’re like superheroes – spinning, jumping, defying gravity and making their opponents look like complete fools.  Most athletes think, “Man, if I were faster, I could be that good.”  They look to the internet or their coaches for guidance, hoping that by the next season they’ll be splitting defenders and taking punk returns to the house like Desean Jackson or breaking ankles with a mean crossover and throwing down.  The truth is that a lot of athletes train hard in the off-season but don't truly achieve that super human-like performance when they show up to camp in the fall.    
 

So what’s the deal?  If you critically evaluate speed programs, tips, drills, and YouTube one-off exercises, it’s easy to see why athletes aren't yielding amazing results.  All of these tips, suggestions, etc. may provide decent information, but they are presented too early in an athlete’s development to have a significant impact on their explosive strength and speed.  Speed is ultimately about ONE thing: the ability to generate massive amounts of force quickly.  

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Topics: Geek Speak - Improving Performance

IMPROVE QUICKNESS | THE JOHNNY MANZIEL WORKOUT

Posted by J. Fallhowe, CSCS

Aug 28, 2014 7:30:00 AM

Love him or hate him, it's tough to deny that Johnny Manziel makes plays, big plays. His opponents fear him because he's quick, elusive and unpredictable.  This post will show you the best exercise to incorporate into your training to improve your quickness and cutting ability, so you can perform like Johnny. (Exercise video at bottom of blog post.)

Let's take a look at this combine numbers to evaluate his strengths.  Once we figure out what he's good at, we can work backwards to include exercises that help us improve our performance.

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Topics: Geek Speak - Improving Performance

HOW TO GET BIGGER ARMS WITH REBOUND CURLS

Posted by J. Fallhowe, CSCS

Aug 27, 2014 6:02:00 AM

Rebound Curls are arguably the best exercise to do to get bigger arms fast!  Rebound Curls will make your arms scream for mercy!  Unlike regular barbell or dumbbell curls, every last muscle fiber in your biceps and deltoids is FORCED to contract violently.  The result, your arms will get bigger, stronger and more powerful - more quickly. 

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Topics: Geek Speak - Improving Performance

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SpeedBot's purpose is to build the most explosive and physically impressive athletes on the planet. Our blog is intended to be a natural extension of our training app and to supplement your training knowledge, so that you have all the tools you need to achieve elite performance.  More about us: 

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