If you’re an athlete or coach looking to train under the same system I use with my athletes, I have openings for my Online Strength & Speed Training. What’s included ⬇️.-Comprehensive sprinting, jumping, and strength programming.-4 sessions per week, delivered weekly.-Demo.

What do you want to know?.

Clients👇🏻

The Defying Gravity Online Training Group has spots available… 👇🏻. If you’re serious about:.✅ Sprinting Faster.✅ Jumping Higher.✅ Lifting Heavier. …all through a proven Conjugate-based approach used by my athletes in-season and off-season. This is the exact program my.

ALL Athletes can get stronger doing these things… 👇🏻. 1. Heavy Loads: 85%+. 2. 2x a week exposure to Squat, Press, Pull, Hinge patterns. 3. Low Rep Sets: 3-6 Rep Sets. 4. Long Rest Periods: 4-6 Min. 5. Add 5lbs or a rep each session. This is the secret. Bookmark it!💪🏻📈.

RT @pntrack: Work Like a Lion. Most people are not wired to work 9-5. Modern culture is a remnant of the Industrial Age—long periods of st….

If you want explosive jumpers, you have to really lean into Quad Dominant Squat patterns. Things like High Bar Squatting, Box Squats, Pause Squats, Heel Elevated Squats, etc. The stronger they get in this pattern, the better they accelerate✈️📈.

If you aren’t using pause reps, you are probably leaving strength on the table. The static/dynamic method of strength training is undefeated for creating greater acceleration. Pause those reps and watch your strength dramatically increase.

RT @addy7moore: Getting better in the weight room. Thanks @ZacGoodman_ for the program and making us stronger.

How much bigger and stronger would you be if you ONLY trained for PRs?. Meaning you did the exact amount needed to drive stimulus, and you rested the ideal amount to progress every session. No additional work, or sessions. Just the right dose determined by measures. This is IT.

Light Loads and Heavy Loads are not equal. Heavy Loads are superior for👇🏻. 1. Tendon and Ligament Density.2. HTMU Recruitment.3. Limiting Muscular Damage.4. Strength Adaptations.5. Bone Density. Lift heavy weights!🙌🏻💪🏻.

Fun fact…. He owns this Box and Pad. Brings it with him to whatever gym he has access to, Has his own @OVRPerformance as well. Traveling Conjugate. There’s levels to this.

Athlete goes back to college… . Still does Box Squats. This is the way🙌🏻

RT @aubrey4moore: Thanks Coach @ZacGoodman_! Each workout we are getting better and reaching more and more PR’s.

PRs daily from this group. Attacking the work

All gas and no brakes for this group all summer in the Weightroom!. Building towards a huge year for the program💪🏻

If an athlete is injured but continues to train around the problem area…. They will recover FASTER than if they are stagnant with training. The body loves movement AND it’s all interconnected! Never stop training.

So what’s sustainable? From what I’ve seen…. 1. 2-4 Max Effort Sprints done 2x weekly. 2. Around 10 Max Effort Jumps done 2x a week. 3. Sessions no longer than an hour. 3-4 strength exercises per session. 4. Average of 2 working sets per lift. 5. Focusing on training fresh.

Frequent and consistent exposure is king for Athletes. A Steady dose of stimulus is MUCH more effective than high but infrequent doses. The key? Being sure it’s a sustainable amount of training year round. Never too much or too little. Just steady.

If nothing is being measured, it’s not good training. Sure it may look good on a hype video to show kids working hard… but what’s the actual point of training?. To make them measurably better🙌🏻📈.

You will see a whole new level of effort and consistency when athletes are tested often. It’s the cornerstone of what we do with our athletes.