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Keith Ferrara

@keithjferrara • 15,287 subscribers

I Teach Athletes How To Train To Become A Better Athlete • Strength Coach 14+yrs • Trained 2 Olympians, 4 National Champions & 4000+ Athletes

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Use this 4-tier jump circuit to improve your vertical ⬇️ a) Pogo Jumps b) DB Jumps c) Box Jumps d) Single Leg Bench Jumps 3-4 sets per exercise Start with 30 reps & accumulate volume over time

Use this 4-tier jump circuit to improve your vertical ⬇️ a) Pogo Jumps b) DB Jumps c) Box Jumps d) Single Leg Bench Jumps 3-4 sets per exercise Start with 30 reps & accumulate volume over time

10,718 görüntüleme

If you are an athlete looking to: - Improve your top speed - Improve your total power - Improve your accel abilities Like & RT this tweet & I will send my free PDF: THE SPORTS PERFORMANCE CHEAT SHEET A simple guide to build an elite program (Must be following so I can DM)

If you are an athlete looking to: - Improve your top speed - Improve your total power - Improve your accel abilities Like & RT this tweet & I will send my free PDF: THE SPORTS PERFORMANCE CHEAT SHEET A simple guide to build an elite program (Must be following so I can DM)

46,222 görüntüleme

Game Day Workout For Our Volleyball Team 1) Hang Clean 5x1 2a) BB Squat Jumps x4 2b) Hurdle Jumps x4 2c) Accelerated Jumps x4 3) Resisted 10 Step Accel @ 15% BW We train on game days but keep volume low to avoid fatigue. Just another opportunity to low dose key movements & continue to build upon previous training. When you train in-season it isn’t about individual workouts. It’s about stacking days to build a more resilient & explosive athlete by seasons end.

Game Day Workout For Our Volleyball Team 1) Hang Clean 5x1 2a) BB Squat Jumps x4 2b) Hurdle Jumps x4 2c) Accelerated Jumps x4 3) Resisted 10 Step Accel @ 15% BW We train on game days but keep volume low to avoid fatigue. Just another opportunity to low dose key movements & continue to build upon previous training. When you train in-season it isn’t about individual workouts. It’s about stacking days to build a more resilient & explosive athlete by seasons end.

24,444 görüntüleme

Use this simple 3 tier acceleration workout to build speed: a) Prowler Marches x10m b) Resisted Sprints x20m c) Drop In Sprints x20m Perform 4-5 rounds Full rest in between each round performed Usually use this in our intro blocks for new athletes or coming off our season

Use this simple 3 tier acceleration workout to build speed: a) Prowler Marches x10m b) Resisted Sprints x20m c) Drop In Sprints x20m Perform 4-5 rounds Full rest in between each round performed Usually use this in our intro blocks for new athletes or coming off our season

16,183 görüntüleme

Half Kneeling Acceleration One of the best ways to train force in athletes (unresisted): ✅ Develops strength in lead leg ✅ Develops projection in initial accel ✅ Develops switching ability for power Perform this before you’re main sprint work 4-6 reps of 3-9 steps

Half Kneeling Acceleration One of the best ways to train force in athletes (unresisted): ✅ Develops strength in lead leg ✅ Develops projection in initial accel ✅ Develops switching ability for power Perform this before you’re main sprint work 4-6 reps of 3-9 steps

16,182 görüntüleme

I train my lineman & my throwers with the same approach: 1) Get as strong as possible 2) Become better movers 3) Sprint & jump weekly How we do that: ▫️Olympic lifts from the floor ▫️Lifts > 80% of 1 RM ▫️Horizontal & Vertical Jump Series ▫️Heavily Resisted Sprint Series Simply put: BUILD BETTER ATHLETES

I train my lineman & my throwers with the same approach: 1) Get as strong as possible 2) Become better movers 3) Sprint & jump weekly How we do that: ▫️Olympic lifts from the floor ▫️Lifts > 80% of 1 RM ▫️Horizontal & Vertical Jump Series ▫️Heavily Resisted Sprint Series Simply put: BUILD BETTER ATHLETES

12,282 görüntüleme

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Want to dominate the first 10 yards of your 40? Use this outline ⬇️ 1) Bounce Fire 2) SL A Skip + Accel 3) Accel Bounds 4) Vertical Plyos 5) 50% VDEC 10 Step Accel 6) 30% VDEC Accel 7) Timed Sprints Repeat 2x/week Shave time off your accel & improve your 40 Anthony Menghi

Want to dominate the first 10 yards of your 40? Use this outline ⬇️ 1) Bounce Fire 2) SL A Skip + Accel 3) Accel Bounds 4) Vertical Plyos 5) 50% VDEC 10 Step Accel 6) 30% VDEC Accel 7) Timed Sprints Repeat 2x/week Shave time off your accel & improve your 40 Anthony Menghi

21,926 görüntüleme • 2 ay önce

Want to get faster? Use this workout on your acceleration days ⬇️ JUMPS a) Pogo Jumps b) DB Jumps c) Depth Drops SPEED a) Resisted Sprints b) Timed Sprints LIFT a) Back Squat b) Hang Snatch

Want to get faster? Use this workout on your acceleration days ⬇️ JUMPS a) Pogo Jumps b) DB Jumps c) Depth Drops SPEED a) Resisted Sprints b) Timed Sprints LIFT a) Back Squat b) Hang Snatch

35,749 görüntüleme • 5 ay önce

Volleyball Off-Season Training a) Vertical Plyos b) Power Cleans c) Isometric Squats d) Close Grip Bench e) Cable Rows f) Iso RDLs Plyos to build vertical power Heavy lifting to build vertical force

Volleyball Off-Season Training a) Vertical Plyos b) Power Cleans c) Isometric Squats d) Close Grip Bench e) Cable Rows f) Iso RDLs Plyos to build vertical power Heavy lifting to build vertical force

13,631 görüntüleme • 2 ay önce

Want to improve your agility? Use this workout on your COD days ⬇️ a) Goat Drill b) Multi Directional Accel + Decel c) 3 Step Accel + Braking d) Resisted + Assisted Backpedal ➡️ Sprint Acceleration dominates team sports Being able to control it is vital to success

Want to improve your agility? Use this workout on your COD days ⬇️ a) Goat Drill b) Multi Directional Accel + Decel c) 3 Step Accel + Braking d) Resisted + Assisted Backpedal ➡️ Sprint Acceleration dominates team sports Being able to control it is vital to success

21,864 görüntüleme • 4 ay önce

Build better explosiveness using broad jumps: 1) Broad Jumps 2) Double Broad Jumps 3) Triple Broad Jumps 4) Standing Triple Jumps 10-30 Contacts Total Per Workout Used this outline for years to improve force & power in my athletes

Build better explosiveness using broad jumps: 1) Broad Jumps 2) Double Broad Jumps 3) Triple Broad Jumps 4) Standing Triple Jumps 10-30 Contacts Total Per Workout Used this outline for years to improve force & power in my athletes

43,362 görüntüleme • 1 yıl önce

Men’s Basketball Off-Season Workout JUMPS a) Depth Drops b1) DB Jumps b2) Box Jumps c) Approach Jump LIFT a) Hang Snatch b) Front Squat c1) Iso Bench c2) DB Rows d) V-Ups Building the base as we heads towards pre-season

Men’s Basketball Off-Season Workout JUMPS a) Depth Drops b1) DB Jumps b2) Box Jumps c) Approach Jump LIFT a) Hang Snatch b) Front Squat c1) Iso Bench c2) DB Rows d) V-Ups Building the base as we heads towards pre-season

27,209 görüntüleme • 8 ay önce

Use this 4-tier jump circuit to improve your vertical: 1) Pogo Jumps 2) BB Squat Jumps 3) Box Jumps 4) Step Up Jumps Contact total between 10-50 jumps depending on training block you are in

Use this 4-tier jump circuit to improve your vertical: 1) Pogo Jumps 2) BB Squat Jumps 3) Box Jumps 4) Step Up Jumps Contact total between 10-50 jumps depending on training block you are in

26,474 görüntüleme • 10 ay önce

Men’s Basketball In-Season Lift a) Power Clean b1) Back Squat b2) DB Jump c1) Resisted Sprint @ 30% VDEC c2) Timed 10 Yd Sprint w/ 5 YD Run In d1) BB Military Press d2) Weighted Chin-ups e) Back Extensions Train hard all year so you’re prepared when it means most

Men’s Basketball In-Season Lift a) Power Clean b1) Back Squat b2) DB Jump c1) Resisted Sprint @ 30% VDEC c2) Timed 10 Yd Sprint w/ 5 YD Run In d1) BB Military Press d2) Weighted Chin-ups e) Back Extensions Train hard all year so you’re prepared when it means most

30,801 görüntüleme • 1 yıl önce

Volleyball In-Season Workout PLYOS a) Depth Drop + Vertical b) BB Squat Jump c) Approach Jump d) Split Stance Drop Jumps SPRINTS a) Sled Sprint b) 9 Step Accel RESULTS (team average) Velocity (mph): 16.24 —> 16.76 (+.52) Vertical (in): 15.3 —> 16.9 (+1.6) You must train with intensity & moderate volume to improve year long. We had 2 girls hit lifetime PRs in week 11 of the season. This is from consistent training year round to peak when it matters most.

Volleyball In-Season Workout PLYOS a) Depth Drop + Vertical b) BB Squat Jump c) Approach Jump d) Split Stance Drop Jumps SPRINTS a) Sled Sprint b) 9 Step Accel RESULTS (team average) Velocity (mph): 16.24 —> 16.76 (+.52) Vertical (in): 15.3 —> 16.9 (+1.6) You must train with intensity & moderate volume to improve year long. We had 2 girls hit lifetime PRs in week 11 of the season. This is from consistent training year round to peak when it matters most.

14,737 görüntüleme • 7 ay önce

Men’s Basketball In-Season Workout Power Block a1) Squat From Pins a2) Drop + Hurdle Jump a3) DB Squat Jump a4) Accelerated Jump b1) BB Push Press b2) Chin-ups c) KB Swing d) Banded Paloff Hold 3 resisted sprints @ 10% Vdec at any point

Men’s Basketball In-Season Workout Power Block a1) Squat From Pins a2) Drop + Hurdle Jump a3) DB Squat Jump a4) Accelerated Jump b1) BB Push Press b2) Chin-ups c) KB Swing d) Banded Paloff Hold 3 resisted sprints @ 10% Vdec at any point

24,008 görüntüleme • 1 yıl önce

Use this 3-tier jump circuit to improve your broad jump & develop power in multiple planes: 1) Depth Drop + Broad Jump 2) Triple Broad Jump 3) Continuous Skater Jumps Run this progression for 4 weeks We use this in our peaking blocks, with lower volume as we approach preseason

Use this 3-tier jump circuit to improve your broad jump & develop power in multiple planes: 1) Depth Drop + Broad Jump 2) Triple Broad Jump 3) Continuous Skater Jumps Run this progression for 4 weeks We use this in our peaking blocks, with lower volume as we approach preseason

17,235 görüntüleme • 10 ay önce

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.

39,356 görüntüleme • 2 yıl önce

Men’s Basketball Game Day Lift a) GOAT Drill x2 b) Hang Clean Below Knee 5x1 c1) BB Squat Jump 2x4 c2) Hurdle Jumps 2x4 c3) Accelerated Jumps 2x4 We use these lifts as another opportunity to get reps for the month Stack these all season & accumulate a good training stimulus

Men’s Basketball Game Day Lift a) GOAT Drill x2 b) Hang Clean Below Knee 5x1 c1) BB Squat Jump 2x4 c2) Hurdle Jumps 2x4 c3) Accelerated Jumps 2x4 We use these lifts as another opportunity to get reps for the month Stack these all season & accumulate a good training stimulus

19,769 görüntüleme • 1 yıl önce

College Football Prep Training Max Velocity Emphasis SPEED + PLYOS ▫️Vertical Jump Series ▫️Bound Bleeds ▫️Lightly Resisted Accel ▫️Accelerated Sprint ▫️Build Ups ▫️Timed Flys LIFT a) Hang Clean Below Knee b) Back Squat c1) Alt Shoulder Press c2) DB Row

College Football Prep Training Max Velocity Emphasis SPEED + PLYOS ▫️Vertical Jump Series ▫️Bound Bleeds ▫️Lightly Resisted Accel ▫️Accelerated Sprint ▫️Build Ups ▫️Timed Flys LIFT a) Hang Clean Below Knee b) Back Squat c1) Alt Shoulder Press c2) DB Row

13,538 görüntüleme • 11 ay önce

Throwers Lifting Program Power Block a) Hang Clean Below Knee @ 70% b1) Banded Squat (.78 m/s) b2) BB Squat Jumps b3) Continuous Hurdle Jumps Spent the first 8 weeks of the off-season working on strength development We shift to power now was we approach our first meet in a few weeks. Changes we make in our power blocks: ✅ Olympic Lifts From Hang ✅ French Contrast Plyos ✅ Dynamic Effort Lower/Upper Body First develop strength To maximize power development We are rolling on all cylinders as we approach the first competition of the year

Throwers Lifting Program Power Block a) Hang Clean Below Knee @ 70% b1) Banded Squat (.78 m/s) b2) BB Squat Jumps b3) Continuous Hurdle Jumps Spent the first 8 weeks of the off-season working on strength development We shift to power now was we approach our first meet in a few weeks. Changes we make in our power blocks: ✅ Olympic Lifts From Hang ✅ French Contrast Plyos ✅ Dynamic Effort Lower/Upper Body First develop strength To maximize power development We are rolling on all cylinders as we approach the first competition of the year

14,908 görüntüleme • 1 yıl önce

Volleyball Pre-Season Training Day 1 - Force Emphasis ▫️Power Clean ▫️Load Velocity Profiling (8-32% BW) ▫️Push Jerks ▫️Chin-ups ▫️RDLs ▫️Seated Calf Raise ▫️SL Squat ▫️Adductor PB Squeeze Focusing on a block of strength work before we get into our in-season training.

Volleyball Pre-Season Training Day 1 - Force Emphasis ▫️Power Clean ▫️Load Velocity Profiling (8-32% BW) ▫️Push Jerks ▫️Chin-ups ▫️RDLs ▫️Seated Calf Raise ▫️SL Squat ▫️Adductor PB Squeeze Focusing on a block of strength work before we get into our in-season training.

11,438 görüntüleme • 1 yıl önce

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