Fast Twitch Training Session for Slow Athletes (Get Faster!)

Рет қаралды 8,768

Күн бұрын

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00:00 Intro
00:20: Dynamic warm up
02:31: Main compound movement of the day: Trap bar deadlift
03:50: Using 50% of actual maximal reps to train power
04:45: Minimizing maximal effort attempts to reduce central nervous system fatigue
05:43: Concentric intent during repetitions
07:50: Leveraging post activation potentiation by pairing power & plyometrics
08:34: Reverse lunge from pins
10:20: Why we chose to eliminate most of the eccentric phase
11:50: Split squat jump
12:45 Determining the most appropriate volume of sets and reps
12:34: Bench press
14:22: Autoregulation instead of strict 1RM %
16:44 Pull ups
16:43 Power/fast twitch training vs. traditional strength training
17:40: Using velocity loss metrics
18:10: Conditioning: Sled push
18:50: Cool down
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Пікірлер: 45

@treycobb2349 Ай бұрын

Love this video style! Please do more like this. Also Would love to see a full athlete training session as well

@TheMovementSystem Ай бұрын

That's a good idea. It's hard with the loud music that's typically playing in the gym but I'll try to think of a way to do that.

@sidrens5292 Ай бұрын

100% agree! The best videos are the ones which we can apply!!!

@JT19Fit Ай бұрын

Great video, Matt! Very informative and educational. 💪🏽👊🏽

@kennethswan8455 Ай бұрын

Matt bro! this video style/format is muy bueno💪🏾 keep em coming

@senordrebito252 Ай бұрын

Great video Matt! I’ll be showing this to my high school sports performance kids! This is an awesome format.

@nedaface 16 күн бұрын

Love the format!

@Simplifyingfitness 10 күн бұрын

Love this style of video !!

@HomelessNinjaKennedy Ай бұрын

I'm so happy that I found your channel. You have some great advise, man. I especially love your videos about tendon health and tendon strength. This was a great video too though. Keep up the good work!

@michaelyoung6837 Ай бұрын

Love the format🎉

@jojoandroses Ай бұрын

Love this video. Thanks for sharing.

@davidbarrett7803 Ай бұрын

More things like this! Love this.

@larrybrown4774 Ай бұрын

I've been watching your videos for about a year. The way you deliver information is fantastic. This format, has elicited my first comment because it is even better... not every video though. Stay healthy.

@TheMovementSystem Ай бұрын

Thanks! I appreciate the feedback Larry.

@markalmirol1641 Ай бұрын

Fire workout, great full body. Let’s go and you’re a hooper. What’s your vertical at now?

@nopsfitness5201 Ай бұрын

Awesome 👍

@zmack2158 Ай бұрын

Fire vid

@diagonals792 Ай бұрын

Subscribed :)

@flyweightvarenbeekie Ай бұрын

thanks!

@razakarimma Ай бұрын

I'm interested how you would do an explosive, power, and agility program for MMA or Combat Sports like Kickboxing or Muay Thai.

@patriarxikosepitropos7618 Ай бұрын

Lets say we do a drop jump test on an athlete and he doesnt have good ground contact time. Would the split squat from pins (The concept of focusing on concentric specifically) be beneficial on improving gct? Awesome video btw, thank you very much!

@denisbeaulieu5600 Ай бұрын

thanks

@Swoledier Ай бұрын

yo sir, is it better to do low to high intensity jumps, instead of full high intensity jumps every rep. like combining extensive and intensive in one jump. like pogo to vertical like you did in the video

@lurkytespaed6469 Ай бұрын

What's the science on doing explosive and strength training in the same session? I just recently started incorporating one explosive/power exercise at the beginning of my leg days. On A day, I open with 4x5 power cleans, with the first two sets working upward, and the last two sets at the same heaviest weight. I don't know my power clean max, but I do a weight that I don't feel too much struggle with. Then I go into 3x8-10 squats and 3x8-10 RDL's, and call that wraps on leg day because I do a lot of longer distance running and don't want to completely take my legs out of the equation for more than 1 day. Then on day B, I open with 3x20second sprints, and go into the same set and rep ranges but with front squats and 1 leg RDL's.

@user-yt5ub5bj5b Ай бұрын

How would you program max approach jumps / dunk attempts into this explosive training? should I for example do 10-20 approach jumps before this workout or on another day entirely? If on another day: whats a good number of jumps and whats the weekly jump day to explosive day ratio? Thank you so much btw, your videos helped me a ton!

@TheMovementSystem Ай бұрын

Approach jumps are very specific to dunking and improve your timing. Obviously best to do them on court but to a vertec in a gym could work too. But remember they're a lot of impact and maximal so it's not where you want to rely on most of your gains in vertical jump to come from. The extensive (low to moderate intensity) jumps that can be more reactive and elastic at 50+ reps per session will do that. I often do approach jumps 1x per week as a test to see if the other stuff in the program is working.

@nagarjunpatil1261 Ай бұрын

Trending for cricket make a video of that please

@ZDB23 Ай бұрын

Thoughts on maybe switching trap bar deadlift for Olympic lifts ?

@TheMovementSystem Ай бұрын

You can if technique is good

@cristianflorea-pg9mh Ай бұрын

Hey, Matt! How long does it take roughly, including warm-up and cool-down?

@TheMovementSystem Ай бұрын

This full session was about 50 minutes

@cristianflorea-pg9mh Ай бұрын

Was there also any rest between the two exercises of each series (superset), as I'm finding conflicting information online regarding contrast training (PAP), where you're either supposed to jump straight to the plyo movement or have a full rest before doing so. Thanks and keep up the good work!

@ArmwrestlingAcademia Ай бұрын

Algorithm 💪

@XudenGroupLLC Ай бұрын

what is the name of the velocity device?

@TheMovementSystem Ай бұрын

Vitruve: shop.vitruve.fit/?aff=73

@ponirulappan7533 Ай бұрын

Can I incorporate both zone 2 like long distance jogging and Zone 5 training like sprinting in a week?

@KenanTurkiye Ай бұрын

You gotta run slow also to sprint better.

@KenanTurkiye Ай бұрын

...but don't half marathon, let alone full. :)

@KenanTurkiye Ай бұрын

👍

@luisfer14240 Ай бұрын

👍🏻

@klasse3406 Ай бұрын

You know alot about heart and stuff so.. Im a 26 year old male. Not sure what my max hr is, but last week i was at 216 doing a cooper test and im sure i could get it to 225. Resting heart rate is about 45, (if im not using nicotine) if i do its about 58. Im no way near an athlete, i do running like 4 times a week, the numbers just seem strange

@LucCr-cs3dw 27 күн бұрын

running 4 times a week is honestly plenty to keep a really low heart rate especially if you've been doing that for a while i play soccer just 4 times a week and my heart rate is also around 50 resting

@robertvondarth1730 Ай бұрын

What app?

@TheMovementSystem Ай бұрын

All of our programs are on Train Heroic. This workout is one of the power days from our hybrid athlete program: marketplace.trainheroic.com/brand/the-movement-system?attrib=538955-yt