Jake Allen
@CoachJakeAAllen
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Sport Performance Coach: Mizzou🐯 ▶️U of Texas🤘🏼 ▶️U of Houston🏀 ▶️NY Mets🗽.……………………………📍 Miami/Ft. Lauderdale + Online Coaching for Elite Performers
Fort Lauderdale, FL
Joined June 2017
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I am honored to announce that I have accepted a position within the New York Mets organization on their performance and rehab staff.
Thank you to everyone at the University of Houston who has made these last 3.5 years so special.
On to the next challenge.
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The 45# on the left weighs more than the 45# on the right.
You won’t convince me otherwise.
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The CDC recommends athletes quit asking their strength coach how many reps to do when it’s on their damn sheet
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Baseball Specific Training:
Sprint
Jump
Squat
Hinge
Push
Pull
Basketball Specific Training:
Sprint
Jump
Squat
Hinge
Push
Pull
Football Specific Training:
Sprint
Jump
Squat
Hinge
Push
Pull
Look Better Specific Training:
Sprint
Jump
Squat
Hinge
Push
Pull
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If you claim the reason you’re not achieving results is because your facility resembles the picture on the left more than the right,
I got news for you.
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❗️Your (lack of) hip mobility is likely limiting your athletic ability & causing low back issues❗️
Most people stretch often but are left frustrated by lack of long term results
The reason being we must not only mobilize the joint but also load the tissue to achieve adaptations
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The hip is a complex joint that is very important for the transfer of power from ones lower body to their upper body
The inability to reach necessary ranges of motion, particularly for rotational baseball athletes, will result in energy leaks and ⬇️ power when hitting/pitching
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Roses are red,
Violets are blue.
Squat heavy in the off-season and you can do it in-season too.
🏋🏽💪🏼
#MassEqualsSmash
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Increase muscle mass by utilizing the 6-12-25 method.
Select 3 exercises for a particular muscle group, progressively easier in nature.
You will perform the first exercise for 6 reps (with ~8RM), followed by short rest, then the next two exercises for 12,25 reps respectively.
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Low hanging fruit for hamstring injury prevention:
Voluntary control of one’s pelvis
Being stuck in anterior pelvic tilt while high speed running is a recipe for disaster
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Deadlifts are too dangerous?
Maybe you just aren't a very good coach.
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Naturally boost your HGH (Human Growth Hormone) levels with no pills or needles.
By utilizing the 6-12-25 method, the accumulation of lactate “the burn” will lead to increased HGH production.
📈HGH=
⬆️Exercise Capacity
⬆️Bone Density
⬆️Muscle Mass
⬇️Body Fat
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One of my favorite plyometric sequences for my more advanced athletes with sufficient strength levels and competent movement capacities
Ankle stiffness ✅
RFD ✅
Vertical Power ✅
Horizontal Power ✅
Unilateral ✅
Bilateral ✅
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Rotational Power & Strength Exercises 🥊 ⚾️ 🏌️♂️🎾🏒
Rotational Power is a key component to excelling at many sports, such as baseball, golf, tennis, hockey and all your combat sports.
Here are a handful of my favorite exercises for developing strength and power.
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French Contrast for a bigger, more powerful chest 🥊
Looking to:
Dominate line of scrimmage?🏈
Throw harder?⚾️
Defend better?🏀
Look better?💪🏼
Don’t neglect upper body power
A1)Speed Bench 4x3
A2)Plyo Push Up 4x3
A3)Reactive MB Chest Pass 4x3
A4)Banded Plyo Push Up 4x3
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Strength Coach: “Any questions?”
Team: ...
*2 minutes later*
Athlete: “So coach, how many reps do we have?”
Strength Coach:
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Important factor for ‘arm care’: ankle mobility.
A 3.6° improvement in plant leg dorsiflexion can lead to a 19% reduction in elbow and shoulder injuries in pitchers.
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PSA 🗣
Your athletes don’t care:
-How smart you are
-What certifications you have
-How many degrees you have
What they do care about:
-How do you make them feel?
-Can they trust that you are making them better?
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❗️Challenge your hips through extreme ranges of motion daily
The hips are designed to be one of the most mobile joints in the entire human skeleton.
We must attack this quality often❗️
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🚀French Contrast Method for more bounce
Include this French Contrast in your next power training block for a significant increase in single leg power.
A1) Split Squat 4x3ea (~80%)
A2) Split Jump 4x3ea
A3) DB Split Jump 4x3ea (~10% BW)
A4) Banded Split Jump 4x3ea
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Speed kills, but the 1st step is 🔑
Surf the curve with this complex to improve your acceleration and 1st step quickness
A1) Jammer Press 4x2ea
A2) Prowler jab step 4x2ea
A3) MB Acceleration 4x1ea
A4) 3 step acceleration 4x1ea
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Overload QUALITY movement patterns
When an athlete (pitcher) can rep out 335 at > 0.75m/s,
I look to find other ways to challenge them that will likely have ⬆️ transfer than continuing to chase driving up his back squat max
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Bulletproof Your Hamstrings
Train this muscle group intelligently to significantly⬇️the likelihood of injuries
-Sprint fast&often
-Train max strength both proximally and distally
-Train unilaterally to⬇️asymmetries
-Work all contraction types (concentric,eccentric,isometric)
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‼️Bulletproof your hamstrings‼️
Intelligent training can decrease the likelihood of injury.
1️⃣Sprint fast & often
2️⃣Train max strength both proximally (hip), and distally (knee flexion)
3️⃣Train unilaterally to minimize asymmetries
4️⃣Train concentric, eccentric, isometric
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Hot-take of the week
The Back Squat is the most over-rated/over-used exercise amongst practitioners working with field sport athletes.
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A healthy back & spine requires both mobility 🧘🏻♂️ and stability 💪🏼
I use this 3x/week to keep my low back feeling good
1) Barbell Lateral Flexion
2) Barbell Good Mornings
3) Barbell Trunk Rotations
4) Jefferson Curls
2-3 sets
6-10 reps
Start light (PVC or empty barbell)
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Instantly become stronger by utilizing these functional (overcoming) isometrics.
By working against an immovable object, we can recruit up to 10% more muscle fibers.
A set prior to a conventional set of a movement that employs similar biomechanics, allows greater CNS outputs.
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Baseball players:
As Opening Day nears, prioritize your sleep.
The likelihood of injury based on 6 hours of sleep (74%) vs. 8 hours of sleep (35%) more than doubles.
——
Sleep loss also showed a direct correlation to lack of plate discipline across all 30 MLB clubs
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🇫🇷 French Contrast: Horizontal Power Edition
HP is crucial for being a fast and explosive athlete.
Try this circuit in your next power block for improved speed & explosiveness
A1) RDL 4x4
A2) Broad Jump 4x3
A3) Banded KB Swing 4x4
A4) Triple Broad Jump + Approach 4x1
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Frontal plane (lateral) strength & power + the ability to accept force (land) are keys to⬆️agility & change of direction
Everyone can use this complex to improve their athleticism.
A1)Lateral Zercher Squat x3
A2)Lateral Hop x3
A3)Lateral Sled Drive x10
A4)Lateral Hop off Box x2
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The ankle complex is one of the most underdeveloped aspect of an athletes speed program.
Strong/stiff tissue around the ankle, calf, and foot, will result in ⬆️ speed & ⬇️ time on the ground.
Here are 5 of my favorite ways to improve this trait within my athletes programs.
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Discipline > Motivation
Motivation comes and goes
Discipline, however, is the ability to do what you need to do, whether you want to or not.
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No one inspired me to coach and compete more than Louie and watching Westside videos at a young age
R.I.P. to the one and only Louie Simmons
True 🐐
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⭕️Overloaded Eccentrics⭕️
This training method provides us with several benefits:
▪️The ability to take advantage of the additional 20-40% strength in our eccentric contractions
▪️Potentiate the Central Nervous System
▪️Desensitize our Golgi Tendon Organs
@UHCougarBB
#PTR
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*2021*
1st Round NFL Draft Pick
1st Round NBA Draft Pick
2nd Round MLB Draft Pick
5 Olympians competing in the 2020 Games
Men's Hoops Final 4 Appearance
It's a great time to be a Houston Cougar
#ForTheCity
X
#GoCoogs
X
#HTOWN
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My .02 that no one asked for
When I passed my CSCS as an intern, a full time coach said
“Congrats. Now forget everything you learned & coach more”
To advance our field, CSCS should educate more on
-Managing large groups
-Scheduling
-Communicating w/ sport coaches & med. staff
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Isn’t it crazy how so many high school coaches, players, and parents, are so against lifting in season?
Yet IMG, unquestionably one of the top high school programs in the nation, has a full time strength coach who travels with them and trains them consistently year round? 🤔
𝐑𝐨𝐦𝐚𝐧𝐢𝐚𝐧 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭 💪🏾⚾️💯
These are variations that we use to progress the Romanian Deadlift that we utilize with our Baseball Players.
The goal of these variations are to improve/maintain strength of the Hamstrings.
@IMGABaseball
|
#Development
📈
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Grinding out slow and ugly 1RM's and/or failing reps is simply a DISPLAY of strength.
Lifting sub-maximal loads with excellent technique and appropriate bar speeds BUILDS strength, power & athletic attributes.
This is why maxes/failed reps are almost never a part of my program.
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One eats breakfast and shows up to the weight-room 15 minutes early....the other strolls in 2 minutes prior to the whistle blowing with his shoes un-tied and not even having sipped water yet that day
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❗️❕4 exercises to improve Mid-Upper back strength & posture ❕❗️
1️⃣ Zercher Squats
2️⃣Barbell Z-Press:
3️⃣Banded Face Pulls
4️⃣Banded Neck Iso’s
Modern day life is hunched over on our phones & computers. Work the countermovement to alleviate upper back weakness and neck pain.
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Most people do not consistently train hard enough to warrant a planned deload
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A1) Front Squat: 5x3 75% + chains
A2) Drop Box Jump 4x3
B1) Deadlift 4x2 85%
B2) Reverse Hypers 3x20
C1) OH Press 3x6
C2) Pullups 3x6
C3) SL Squats 3x6
IYKYK
#strength
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eAtInG hEaLtHy Is ToO eXpEnSiVe
🧢
▫️4 grass fed burgers
▫️4 lbs chicken
▫️3 lbs salmon
▫️1 lb shrimp
▫️36 eggs
▫️Rice
▫️Potatoes
▫️Berries
▫️Bananas
▫️Salad mix
▫️Green beans
▫️Broccoli
▫️Carrots
Weeks worth of groceries all for >$75
#HealthDrivesPerformance
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11 days of peeing in water bottles and not being able to leave my bed following complications from my first surgery.
Tons of pain was endured, plenty of tears were shed, but NEVER take a Monday off.
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Athletes: Want to be great but can’t afford a personal chef?
Learning to cook is literally a million dollar habit
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If you perform this training session 3x/week,
You will be better off than 90% of your piers
1- Pogos/Skips/Bounds: 3x6ea
2- Sprint: 30yds x5 with 60 second rest
A1- Squat/Deadlift/Lunge 4x5
A2- Jump (Vertical/Broad/Single Leg) 4x3
B1- Chin Up/Row 4x6
B2- Bench/OH Press 4x6
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Pull ups reign supreme for packing on muscle mass and determining one’s relative strength for upper body.
Unfortunately, many have been misguided to believe that the best way to improve their pull up is with band assistance
4-6 weeks with this method will be much more effective
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"Kelvin Sampson has built Houston Basketball from the ground up his way. With standards, expectations, and accountability as major pillars"
You love to hear it
@UHCougarMBK
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Strong is good 💪🏼 Power is King 💥
Here are a few of my my most commonly utilized lower body exercise pairings for increasing lower body power output through different planes of motion
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3 day a week program design💰
Day 1:
Primary Emphasis: Total Body Power
Secondary Emphasis: Lower Body Strength
Tertiary Emphasis: Upper Body Hypertrophy
Day 2:
PE: UB Power
SE: TB Strength
TE: LB Hypertrophy
Day 3:
PE: LB Power
SE: UB Strength
TE: TB Hypertrophy
Tier System
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Baseball Power Training 💥
We’re nearly halfway through January..
If your training is not power based, you are doing yourself a disservice come the beginning of the season.
Jump. Sprint. Throw.
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The back squat is the most overrated/over prescribed exercise of all time
Unpopular gym opinions that would get you in this position?
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I beg college students to eat more
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Gain strength & size simultaneously with 1+4 clusters
Start with 90% of your 1RM, perform a single rep then strip the bar down to 80%. Rest ~20-30 seconds, then perform 4 more reps.
This is a single set. Perform 3-5 sets using this method for your primary lift of the session.
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Barbell y Med Ball Contrast Sets for Upper Body Power 💥
By pairing moderate, yet non-fatiguing, barbell movements with explosive ballistic medicine ball movements, we can elicit greater power outputs
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With Game Day lifts there are a few boxes that I look to check:
🔷Must be non-fatiguing (both central and periphery)
🔷Low Volume, moderate intensity
🔷Keep the main thing the main thing
*Lower body power output was the emphasis on this game day
*Total duration <20 minutes
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•𝟝 𝔻ℝ𝕀𝕃𝕃𝕊 𝕋𝕆 𝕀ℕℂℝ𝔼𝔸𝕊𝔼 𝕐𝕆𝕌ℝ 𝔸ℂℂ𝔼𝕃𝔼ℝ𝔸𝕋𝕀𝕆ℕ•
Speed is King, but that first step quickness is what truly separates you from your opponent
Try these 5 drills to improve your ability to accelerate more efficiently and effectively
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In-Season lifting example
✅Full ROM Squatting for Force Production & Tissue Health
✅ Accommodating Resistance to ⬆️ Intent + Power & ⬇️ Axial Load & Systemic Stress
✅ Bilateral Plyo’s for Reactive Strength
✅ Unilateral Plyo’s to Strengthen & Maintain Health of Ankle Complex
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Want a stronger pull up?
Quit wasting your time with bands❗️
Start using joint angle specific isometrics ‼️
Bands result in minimal neuromuscular adaptations that transfer to a stronger pull
Iso contractions have a strength carryover +/- 15° resulting in much greater transfer
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Been saying for years,
The barbell back squat is the most over-prescribed movement in athletic performance programs
Give me:
-Front squats
-Cleans
-Split squats
-Reverse lunges
Over a back squat for MOST athletes MAJORITY of the year
Strength and conditioning coaches that still program back squats for soccer players as their main lift simply do not understand the sport.
They don’t need larger Vastus Lateralis or Adductors.
They need stronger Rectus Femoris and hip stability.
#groundforcestrong
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Most people do not eat or sleep well enough to warrant excessive use of Normatec or Theragun’s
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In-Season Speed Session:
Rhythm & Coordination Emphasis 💃🕺
1) B-Skips
2) Pogo Skips
3) Single Sided A-Skips
4) 1-3-1 Skips
5) Pogo Skips to Reactive Accel.
*Hands placed on hips for drills 2-5 to promote an upright torso position and reduce/limit trunk rotation
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Poliquin 3/1 Method
What: A set is 3 reps at a 30X1 tempo and 9 RPE, followed by a suprmaximal eccentric load (~125% shown in this video) with a 10s eccentric
When: During a max strength block with advanced trainees
Why: Muscle can produce roughly 125% more force eccentrically
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‼️Real training‼️
❗️Full Range AND Partial Range
❗️Unilateral AND Bilateral
❗️SLOW eccentrics AND FAST eccentrics
❗️Bands, Chains, Eccentric Weight Releasers
There’s a time and place for all of these methods.
Just be sure to always remain married to your principles 🤝🏻
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Three pitchers, three individualized exercise selections
◾️SSB Split Squat
▪️To ⬇️ a unilateral strength deficit
◾️Hatfield RFE Split Squat
▪️To ⬆️ posterior chain recruitment for an anterior dominant individual
◾️SSB Split squat w/ chain
▪️To 📈 unilateral lower body power
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Dummied Down Training Residuals Chart:
We know that the most effective way to master a single trait (strength, power, speed), is to train it exclusively.
By knowing how long we have until a certain trait begins to decline, we can adjust our program frequency for optimal results
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When I first learned about training residuals and detraining, I was overwhelmed by all of the physiology and badly needed a simplified resolution.
To any young interns or coaches, hopefully this can be a helpful resource to a few.
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If you want to get faster, it's almost as if you should...oh..idk..run fast
Junk volume/long distance does nothing to increase your speed
Usian Bolt never ran a lap??? The fastest human ever and he never ran a lap…sound familiar Coach
@pntrack
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I have put together a guide on Speed Training & running mechanics.
Everything is in easily digestible terms so that all ages and experience levels will understand.
Comment "SPEED" and I will DM it to you.
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1 year to the day I was released from the hospital after my second surgery in less than a week.
18 days unable to get out of bed, 2 weeks in a wheelchair before re-learning to walk.
Today I took home Gold at the
@usapowerlifting
Texas State Open 82.5kg weight class.
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Speed work in a team setting can be kept simple
Begin by chasing low hanging fruits
▫️Increase relative strength/reactivity via heavy compound movements & plyo’s
▫️Improve mechanics; triple extension (ankle,knee,hip) + proper arm swing & relaxation of the upper body
▫️SPRINT
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Mass 💪🏼 = Smash ⚾️
In-Season training because
@UHCougarBB
isn’t satisfied with yesterday’s 5 Home Run performance
#GoCoogs
X
#M64
X
#PTR
@toddwhitting
@SammyEsposito41
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❗️Poliquin 3/1 Method for developing Max Strength & Functional Hypertrophy❗️
⭕️What: A single set is comprised of 3 repetitions with a 30X1 tempo at a 9 RPE immediately followed by a suprmaximal eccentric load (~125% shown in this video) with a 10 second eccentric.
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In-Season Knee Bending
Mass 💪🏼 = Smash ⚾️
The goal is to lead the nation is Home Runs all year long
#GoCoogs
X
#M64
X
#RoadToOmaha
@UHCougarBB
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Don’t ask me about supplements until your diet resembles this
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⭕️Sport specific training ⭕️
Single leg strength and stability with a flexed torso = ⛽️
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If you want to look better, feel better, and perform better, have something that runs, flys, or swims on your plate at each meal
#BroScience
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•🔑 ɪɴᴄʀᴇᴀꜱᴇ ʏᴏᴜʀ ʙᴇɴᴄʜ 1ʀᴍ•
ꜱᴜᴘʀᴀᴍᴀxɪᴍᴀʟ ᴇᴄᴄᴇɴᴛʀɪᴄꜱ
Eccentric contractions can be 110-150% stronger than the concentric contractions.
Most fail to take advantage of this.
As a result, they fail to maximize their overall strength and power outputs.
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Every dynamic movement begins with an eccentric action 🏃🏽♂️
The less time one spends in the eccentric portion of the movement, the more explosive & powerful the countermovement is.
Overspeed eccentrics will help you jump higher, run faster, throw harder, and be more explosive💥
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Life’s too short to not squat heavy and eat thick ribeyes 🥩
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The best way to gain muscle, get strong, be healthy?
Learn how to cook.
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“You don’t need corrective exercises if you exercise correctly”
#RealTraining
@uhcougarbb
#GoCoogs
X
#M64
X
#PTR
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As a S&C/Performance Coach, our biggest task is managing our athletes Nervous System🧠
Being able to differentiate central vs peripheral fatigue+knowing when & how much to push athletes at certain times
THAT is where we separate ourselves as practitioners🎨
NOT sets and reps🏋🏽♂️
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🇫🇷 French Contrast: Horizontal Power Edition
Horizontal power is crucial for being a fast and explosive athlete.
🤝🏻
If you are looking to maximize rotational power, it is also extremely important that you dominate this plane of motion (along with frontal/lateral plane).
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