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Upper Body French Contrast Training 1. Strength Movement - high force low velocity 2. High Force Plyometric - low load high intent 3. Fast Strength Movement - ballistic 4. High Speed Plyometric - assisted / overspeed This sequence serves as a comprehensive peaking method by targeting multiple points along... show more

Alan Bishop

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32,753 次观看 • 10 个月前 •via X (Twitter)

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French Contrast Training Strength Movement - high force low velocity High Force Plyometric - low load high intent Fast Strength Movement - ballistic High Speed Plyometric - overspeed (pushes nervous system into velocities faster than possible without assistance improving rate of force development) This sequence serves as a comprehensive peaking method by targeting multiple points along the force velocity spectrum within a single complex

French Contrast Training Strength Movement - high force low velocity High Force Plyometric - low load high intent Fast Strength Movement - ballistic High Speed Plyometric - overspeed (pushes nervous system into velocities faster than possible without assistance improving rate of force development) This sequence serves as a comprehensive peaking method by targeting multiple points along the force velocity spectrum within a single complex

Alan Bishop

29,303 次观看 • 9 个月前

French Contrast Method W/ Tigers Pitcher, Aaron Hasse 1. OISO Split-Squat Pin Pull x 5 sec./side 2. Alt. Split-Squat Jumps x 2/side 3. Alt. Band-Resisted Split-Squat Jumps x 2/side 4. Alt. Band Accelerated Split-Squat Jumps x3/side Here we’re using the French Contrast Method in our peaking phase. The idea is to stimulate the high threshold motor units with a low-velocity, high-load exercise like OISO Split-Squat Pin Pull in the video. This ramps up the nervous system and activates fast twitch fibers, enabling Aaron to produce greater force in the jumps that follow. By integrating these four exercises, we can boost both peak power and endurance.

French Contrast Method W/ Tigers Pitcher, Aaron Hasse 1. OISO Split-Squat Pin Pull x 5 sec./side 2. Alt. Split-Squat Jumps x 2/side 3. Alt. Band-Resisted Split-Squat Jumps x 2/side 4. Alt. Band Accelerated Split-Squat Jumps x3/side Here we’re using the French Contrast Method in our peaking phase. The idea is to stimulate the high threshold motor units with a low-velocity, high-load exercise like OISO Split-Squat Pin Pull in the video. This ramps up the nervous system and activates fast twitch fibers, enabling Aaron to produce greater force in the jumps that follow. By integrating these four exercises, we can boost both peak power and endurance.

Alex Simone

52,420 次观看 • 1 年前

The XQ-58A Valkyrie boasts an entirely new and innovative design. This next generation stealth drone was developed by the Air Force Research Laboratory to be a high-speed, low-cost aircraft developed for the AFRL’s Low-Cost Attritable Aircraft Technology (LCAAT) project.

The XQ-58A Valkyrie boasts an entirely new and innovative design. This next generation stealth drone was developed by the Air Force Research Laboratory to be a high-speed, low-cost aircraft developed for the AFRL’s Low-Cost Attritable Aircraft Technology (LCAAT) project.

Interesting Engineering

41,528 次观看 • 2 年前

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility

Rowan

24,290 次观看 • 5 个月前

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

Official Strength Debates

21,302 次观看 • 6 个月前

Force yourself to play low 🔥 Slide cones are perfect for teaching game-like movement because they force you to drop your shoulder, change levels, and attack at a tighter angle. If you stay too high, your defender can chest you off. If you get low, you create space, sell the drive, and get by your defender. Save this series and add it to your workouts if you want your handle to actually transfer to the game 💯

Force yourself to play low 🔥 Slide cones are perfect for teaching game-like movement because they force you to drop your shoulder, change levels, and attack at a tighter angle. If you stay too high, your defender can chest you off. If you get low, you create space, sell the drive, and get by your defender. Save this series and add it to your workouts if you want your handle to actually transfer to the game 💯

GymRat Basketball | Trey Winkler

11,345 次观看 • 2 个月前

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 次观看 • 1 年前

Losing velocity in-season isn’t normal You lose it because you stop training with purpose like you were in the off-season. Most pitchers shift into “competition mode” once the season starts—cutting strength work, avoiding intent, and living their life game to game. That’s why performance falls off. Here’s the reality: In-season isn’t about doing less—it’s about doing the right things at the right dose. ✔️ Maintain strength (or you’ll lose it fast) ✔️ Keep high intent exposures (velocity is a skill) ✔️ Manage fatigue without eliminating stimulus The athletes who dominate late in the season aren’t guessing—they’re following a plan. That’s the difference between: ➡️ Feeling worn down by week 4 ➡️ Or finishing the season stronger than you started If you’re serious about your development, you can’t afford the setback. Our training plans are comprehensive and tackle players needs all season long — strength, mobility, skill development, workload management. #DominateTheZone

Losing velocity in-season isn’t normal You lose it because you stop training with purpose like you were in the off-season. Most pitchers shift into “competition mode” once the season starts—cutting strength work, avoiding intent, and living their life game to game. That’s why performance falls off. Here’s the reality: In-season isn’t about doing less—it’s about doing the right things at the right dose. ✔️ Maintain strength (or you’ll lose it fast) ✔️ Keep high intent exposures (velocity is a skill) ✔️ Manage fatigue without eliminating stimulus The athletes who dominate late in the season aren’t guessing—they’re following a plan. That’s the difference between: ➡️ Feeling worn down by week 4 ➡️ Or finishing the season stronger than you started If you’re serious about your development, you can’t afford the setback. Our training plans are comprehensive and tackle players needs all season long — strength, mobility, skill development, workload management. #DominateTheZone

Premier Pitching and Performance

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Mario Nawfal

420,268 次观看 • 1 年前

The future fight isn’t manned or unmanned—it’s both, integrated and acting interchangeably. High-end platforms that command and endure anchor the force. But wars are won by speed, iterating in real time, and scaling combat power without delay. That’s why we are building a true high-low mix of frigates, small surface combatants, and fully integrated unmanned systems. Paired with platforms like the new frigate and MUSVs, we’re expanding sensing, distributing targeting, and increasing fires—without locking capability into a single hull. This is how we maintain control of the seas and project power where it matters.

The future fight isn’t manned or unmanned—it’s both, integrated and acting interchangeably. High-end platforms that command and endure anchor the force. But wars are won by speed, iterating in real time, and scaling combat power without delay. That’s why we are building a true high-low mix of frigates, small surface combatants, and fully integrated unmanned systems. Paired with platforms like the new frigate and MUSVs, we’re expanding sensing, distributing targeting, and increasing fires—without locking capability into a single hull. This is how we maintain control of the seas and project power where it matters.

Archive: Secretary of the Navy John C. Phelan

61,576 次观看 • 3 个月前

There are multiple factors at play that will influence where Erin goes. One is over western Canada! The main uncertainty is the shape, and strength, of the Bermuda High — a large high pressure system sprawled from the Azores to near Bermuda. It dominates the Atlantic, and acts as a force field of sorts that blocks hurricanes. It’s what’s suppressing Erin south right now. In the coming days, Erin will probably arc around the western side of the Bermuda high as it curves north. That’s why the shape and strength of the Bermuda High are so important. A stronger/farther west Bermuda High would potentially shunt Erin west-southwest, bringing it closer to the Bahamas and perhaps southeastern U.S. A weaker Bermuda High would allow Erin an out-to-sea “escape route” earlier, sparing most of North America any impacts. Either way, Bermuda and the Canadian Maritimes are at the greatest risk of impacts. The shape of the Bermuda High will be influenced by two “upper-level lows,” or pockets of cold air, low pressure and spin at high altitudes. Those two disturbances will roll across North America and work to erode the western side of the Bermuda High. One will arrive Friday, and the other on Tuesday. The latter is currently located over Yukon, Canada. Because it had previously been over the Gulf of Alaska, meteorologists didn’t have the ability to release weather balloons into it. Now that it’s moving over land, more weather balloons will “sample” its structure. That data will be pumped into weather models, helping to improve simulations. Subsequently, we’ll have a much better idea of how the upper-air weather pattern over North America — and the shape of the Bermuda High and eventual track of Erin — by probably Wednesday afternoon.

There are multiple factors at play that will influence where Erin goes. One is over western Canada! The main uncertainty is the shape, and strength, of the Bermuda High — a large high pressure system sprawled from the Azores to near Bermuda. It dominates the Atlantic, and acts as a force field of sorts that blocks hurricanes. It’s what’s suppressing Erin south right now. In the coming days, Erin will probably arc around the western side of the Bermuda high as it curves north. That’s why the shape and strength of the Bermuda High are so important. A stronger/farther west Bermuda High would potentially shunt Erin west-southwest, bringing it closer to the Bahamas and perhaps southeastern U.S. A weaker Bermuda High would allow Erin an out-to-sea “escape route” earlier, sparing most of North America any impacts. Either way, Bermuda and the Canadian Maritimes are at the greatest risk of impacts. The shape of the Bermuda High will be influenced by two “upper-level lows,” or pockets of cold air, low pressure and spin at high altitudes. Those two disturbances will roll across North America and work to erode the western side of the Bermuda High. One will arrive Friday, and the other on Tuesday. The latter is currently located over Yukon, Canada. Because it had previously been over the Gulf of Alaska, meteorologists didn’t have the ability to release weather balloons into it. Now that it’s moving over land, more weather balloons will “sample” its structure. That data will be pumped into weather models, helping to improve simulations. Subsequently, we’ll have a much better idea of how the upper-air weather pattern over North America — and the shape of the Bermuda High and eventual track of Erin — by probably Wednesday afternoon.

Matthew Cappucci

27,461 次观看 • 11 个月前

Working with Tom Hoge and his team to see how he might be able to find a few more mph ball speed with the driver. Whenever evaluating opportunities to improve speed, we consider three primary variables: 1) the size of an athlete’s “engine” by screening movement, strength and power; 2) their ability to generate force by assessing kinetics; and 3) analyzing how they deliver energy to the club by looking at kinematics.

Working with Tom Hoge and his team to see how he might be able to find a few more mph ball speed with the driver. Whenever evaluating opportunities to improve speed, we consider three primary variables: 1) the size of an athlete’s “engine” by screening movement, strength and power; 2) their ability to generate force by assessing kinetics; and 3) analyzing how they deliver energy to the club by looking at kinematics.

TPI

12,428 次观看 • 1 年前

Forget Pokémon packs yellowpanther 黄豹 💎 open Moku✨ cards instead Today, the Grand Arena card pack opening has officially started!! and I just pulled a LEGENDARY 😱✨ Champion rarity odds: • Legendary → 0.45% Basic Structure 4 MOKU cards + 1 Scheme card 5 Core MOKU Stats • Speed – Base movement speed • Dexterity – Movement speed while holding a Gacha Ball • Strength – Movement speed in Buff form • Defense – Wart riding speed & Buff transformation time • Fortitude – Respawn time & Gacha Ball deposit speed Class Types • Specialist – 1 main stat focus + 2 bonus stats • Generalist – 4 bonus stats + 1 weakness ✅Classes can be changed anytime using Gems Strategic Considerations Scheme cards change how your entire lineup scores points 🍎Gacha-focused Scheme Preferred stats: High Dexterity / Speed / Fortitude Recommended classes: • Striker • Sprinter • Support 🍎Elimination-focused Scheme Preferred stats: High Strength / Defense Recommended classes: • Bruiser • Defender 🍎Balanced Team Strategy • Attacker • Defender • Support >Mix complementary stats & classes >Prioritize higher rarity / Power Level champions >Upgrade by fusing same-rarity cards The meta changes based on Scheme card rotations, so you’ll need to adjust your pack strategy accordingly. Sounds pretty fun, right? 😎🔥

Forget Pokémon packs yellowpanther 黄豹 💎 open Moku✨ cards instead Today, the Grand Arena card pack opening has officially started!! and I just pulled a LEGENDARY 😱✨ Champion rarity odds: • Legendary → 0.45% Basic Structure 4 MOKU cards + 1 Scheme card 5 Core MOKU Stats • Speed – Base movement speed • Dexterity – Movement speed while holding a Gacha Ball • Strength – Movement speed in Buff form • Defense – Wart riding speed & Buff transformation time • Fortitude – Respawn time & Gacha Ball deposit speed Class Types • Specialist – 1 main stat focus + 2 bonus stats • Generalist – 4 bonus stats + 1 weakness ✅Classes can be changed anytime using Gems Strategic Considerations Scheme cards change how your entire lineup scores points 🍎Gacha-focused Scheme Preferred stats: High Dexterity / Speed / Fortitude Recommended classes: • Striker • Sprinter • Support 🍎Elimination-focused Scheme Preferred stats: High Strength / Defense Recommended classes: • Bruiser • Defender 🍎Balanced Team Strategy • Attacker • Defender • Support >Mix complementary stats & classes >Prioritize higher rarity / Power Level champions >Upgrade by fusing same-rarity cards The meta changes based on Scheme card rotations, so you’ll need to adjust your pack strategy accordingly. Sounds pretty fun, right? 😎🔥

ETH_APPLE🇰🇷

12,821 次观看 • 6 个月前

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.

Keith Ferrara

39,367 次观看 • 2 年前

Elite performance is not built in isolation, and longevity is not built by mastering a single discipline. Skeletal muscle and metabolic health require nutritional science, progressive resistance, and clinical precision. Movement quality and pain-free physical function require a completely separate expertise around how the body moves, compensates, and breaks down under load. Both are required. When only one is present, the other creates the ceiling. Strength without movement integrity leads to injury. Movement without sufficient muscle leads to frailty and decline. Training with someone whose strengths address your gaps is not a preference. It is a performance and longevity strategy. Collaboration is a force multiplier. The highest performers have always understood that.

Elite performance is not built in isolation, and longevity is not built by mastering a single discipline. Skeletal muscle and metabolic health require nutritional science, progressive resistance, and clinical precision. Movement quality and pain-free physical function require a completely separate expertise around how the body moves, compensates, and breaks down under load. Both are required. When only one is present, the other creates the ceiling. Strength without movement integrity leads to injury. Movement without sufficient muscle leads to frailty and decline. Training with someone whose strengths address your gaps is not a preference. It is a performance and longevity strategy. Collaboration is a force multiplier. The highest performers have always understood that.

Dr. Gabrielle Lyon

11,011 次观看 • 2 个月前

‼️‼️🇺🇲🇮🇷 The air corridors over the Levant have lit up with heavy logistical activity, signaling an intensive shift in high-altitude support operations across the region. Five U.S. Air Force KC-135R Stratotanker refueling aircraft were recorded launching in rapid sequence from Tel Aviv, setting off immediate speculation across regional military tracking networks. The departure of these critical force multipliers from Israeli airspace highlights a significant movement of aerial refueling capacity positioned directly along primary flight corridors in the Middle East. Mass airborne tanker movements of this scale typically serve as a primary indicator of sustained, long-range tactical aviation operations. By pushing multiple aerial tankers into the sky simultaneously, military planners are either extending the loiter time of combat air patrols, establishing refueling tracks for deep-strike strike packages, or executing a high-tempo staging maneuver to keep regional air assets fully fueled and combat-ready. See the latest updates with us: Visioner

‼️‼️🇺🇲🇮🇷 The air corridors over the Levant have lit up with heavy logistical activity, signaling an intensive shift in high-altitude support operations across the region. Five U.S. Air Force KC-135R Stratotanker refueling aircraft were recorded launching in rapid sequence from Tel Aviv, setting off immediate speculation across regional military tracking networks. The departure of these critical force multipliers from Israeli airspace highlights a significant movement of aerial refueling capacity positioned directly along primary flight corridors in the Middle East. Mass airborne tanker movements of this scale typically serve as a primary indicator of sustained, long-range tactical aviation operations. By pushing multiple aerial tankers into the sky simultaneously, military planners are either extending the loiter time of combat air patrols, establishing refueling tracks for deep-strike strike packages, or executing a high-tempo staging maneuver to keep regional air assets fully fueled and combat-ready. See the latest updates with us: Visioner

Visioner

29,667 次观看 • 11 天前

“Train like an athlete, not like a bodybuilder” Is an overused, misunderstood, and over simplistic term. But it does hold some truth. It doesn’t mean neglecting basic hypertrophy and strength work. That’s stuff is incredibly valuable. Yet, it does mean taking a more balanced approach to training. Most sporting actions like sprinting, tackling, and changing direction happen within milliseconds. In order to maximise this transfer, you’ve got to train high rate of force development exercises. Most rugby, american football, and GAA athletes I’ve worked with over the last 15 years are relatively strong but have neglected proper sprint and plyometric training. I think they’d benefit massively from training more like a sprinter. As a bare minimum you should be hitting: 150m of sprinting once per week, 30 hops or bounds, 20 maximal jumps, and 150m of skipping.

“Train like an athlete, not like a bodybuilder” Is an overused, misunderstood, and over simplistic term. But it does hold some truth. It doesn’t mean neglecting basic hypertrophy and strength work. That’s stuff is incredibly valuable. Yet, it does mean taking a more balanced approach to training. Most sporting actions like sprinting, tackling, and changing direction happen within milliseconds. In order to maximise this transfer, you’ve got to train high rate of force development exercises. Most rugby, american football, and GAA athletes I’ve worked with over the last 15 years are relatively strong but have neglected proper sprint and plyometric training. I think they’d benefit massively from training more like a sprinter. As a bare minimum you should be hitting: 150m of sprinting once per week, 30 hops or bounds, 20 maximal jumps, and 150m of skipping.

JT Performance

58,198 次观看 • 4 个月前

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

Kristie Leong M.D.

53,390 次观看 • 16 天前

POV: you stopped lifting heavy and threw 98 MPH Up until I threw 95, and even in pro ball with the Phillies and Rangers, all I tried to do in the weight room was lift as heavy as I could. Now that I’m trying to throw 100 miles an hour, I’ve realized that’s not the most efficient way to train. This is something I see a lot of guys struggle with. They go to college, get bigger and stronger, but don’t throw harder. And they wonder why. The biggest reason is they’re not training rate of force development. In the pitching delivery, you only have milliseconds to produce force. If you can’t produce a high amount of force in that time, your velocity will be limited. Once I started incorporating rate of force development into my training, I began climbing into the 96, 97, 98 mile an hour range. My favorite ways to train this are overcoming isometrics, oscillatory work, explosive lifts, VBT-style training, ballistic barbell movements, and plyometrics. All of these teach you how to produce force fast, not just how much you can lift. I also created a full guide on this. If you want it, comment “guide” and I’ll send it to you.

POV: you stopped lifting heavy and threw 98 MPH Up until I threw 95, and even in pro ball with the Phillies and Rangers, all I tried to do in the weight room was lift as heavy as I could. Now that I’m trying to throw 100 miles an hour, I’ve realized that’s not the most efficient way to train. This is something I see a lot of guys struggle with. They go to college, get bigger and stronger, but don’t throw harder. And they wonder why. The biggest reason is they’re not training rate of force development. In the pitching delivery, you only have milliseconds to produce force. If you can’t produce a high amount of force in that time, your velocity will be limited. Once I started incorporating rate of force development into my training, I began climbing into the 96, 97, 98 mile an hour range. My favorite ways to train this are overcoming isometrics, oscillatory work, explosive lifts, VBT-style training, ballistic barbell movements, and plyometrics. All of these teach you how to produce force fast, not just how much you can lift. I also created a full guide on this. If you want it, comment “guide” and I’ll send it to you.

Josh Gessner

25,229 次观看 • 3 个月前