Acceleration Profiling and Development

A workout designed to improve speed, acceleration, and endurance. This routine includes a dynamic warm-up, progressive intensity sprints, and speed endurance training.

• Enhances explosive power and acceleration
• Improves top-end speed and speed endurance
• Develops anaerobic capacity and lactate threshold
• Strengthens leg muscles for better sprint performance
• Boosts overall athletic conditioning

This speed workout can help improve your athletic performance with Peak Strength from @GarageStrength Coach Dane Miller.

• Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength
• Join our Discord
• Subscribe to Peak Strength YouTube Channel
• Listen to our Podcast
  • Podcast RSS Feed

A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.

• Increased anaerobic capacity
• Improved fat burning
• Enhanced muscle power and explosiveness
• Stimulation of growth hormone production

Subscribe to the long game to get the best well-being information—no noise.

Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones & muscles communicate
• Assessing bone & muscle health
• Measuring joint health
• Assessing VO2 max
• Lifestyle activities that harm bone & joint health
• Impact of surfaces on bone health
• Strength training for women as they age
• Why weight machines aren't preferred
• Splitting up workouts effectively
• Cardio for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Check us out here

• Instagram
• Facebook
• Twitter
• Pinterest

This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting.

• Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet
• Progressively increase difficulty of exercises
• Focus on quick, reactive movements
• Monitor improvements in foot control and ankle stability over time

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for intelligence, curiosity, and pragmatic approach to coaching

• Double versus single leg stiffness for team sport athletes and track/field sprinters
• Benefits and use of plyometrics versus overloaded eccentric training
• Periodization of training methods throughout the year
• Muscular versus fascial driven athletes

• New developments with Angus Ross
• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of "fascial tightness" exercises for fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

This session combines motorized eccentric devices and flywheel training to develop insane eccentric strength and power.

• Massive increases in eccentric strength
• Explosive improvements in muscle power output
• Enhanced ability to absorb and produce force

In this episode of the Pacey Performance Podcast, I speak with Angus Ross, Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. Angus is a humble professional with an incredible mind, straddling both academia and applied work with world-class track and field athletes.

• Eccentric training: Why use it, adaptations, and various types
• Flywheel technology and its place in the wider programme
• Sprints and jumps
• Integration with isometric training
• Training around competition and taper periods
• Acceleration: Principles and profiling
• What team sport athletes can learn from sprinters (and what they shouldn't)

Follow Angus on Twitter: @AngusRossNZ

Keep up to date with the podcast by following @strengthofsci on Twitter.

Enjoy!

PP

This routine focuses on assessing and developing leg stiffness using drop jumps and the Marin group formula. It targets both double-leg and single-leg stiffness, crucial for sprint performance.

• Perform drop jumps with minimal ground contact time and maximum height
• Use the Marin formula to calculate stiffness quantitatively
• Monitor and address any discrepancies between legs in performance
• Implement contrast training by alternating between plyometric and strength exercises

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

• Reactive strength and stiffness in sprinting
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

• This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.*

View more podcast episodes at the podcast homepage.

This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.

• Emphasize the eccentric (lowering) phase of exercises
• Use slow eccentric tempos to increase time under tension
• Implement supramaximal loading for enhanced eccentric overload
• Monitor and manage fatigue levels carefully

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

A routine inspired by Angus Ross's 'spinal engine' concept to develop three-dimensional movement capabilities often neglected in traditional training.

• Improved multi-directional speed and agility
• Enhanced rotational power and stability
• Better overall athletic performance in team sports
• Reduced injury risk through improved proprioception and body control

Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.

• Eccentric training
  • Why use eccentric focused training
  • Adaptations
  • Various types of eccentric training
  • Flywheel technology
  • Integration in the wider programme
• Sprints and jumps
• Integration with isometric training
• Training around competition and taper periods
• Acceleration
  • Principles
  • Profiling
• What team sport athletes can learn from sprinters (and what they shouldn't)

Follow Angus on Twitter: @AngusRossNZ

Keep up to date with the podcast by following @strengthofsci on Twitter.

This routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.

• Use velocity measurement tools (e.g., linear position transducer, accelerometer)
• Set specific velocity targets for exercises
• Implement the 20% velocity drop-off rule
• Focus on explosive concentric phase in exercises

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite sports in the NZ system including sprint cycling and skeleton
• Experience at Queensland Academy of Sport and Australian Institute of Sport
• Winter Olympian (1998 and 2002 Games)
• Known for intelligence, curiosity, and pragmatic approach to coaching

• Double vs single leg stiffness for team sport athletes vs track and field sprinters
• Benefits of plyometrics vs overloaded eccentric training
• Using different training methods throughout the year
• Muscular vs fascial driven athletes

• Reactive strength and stiffness in sprinting
• Maximal isometric/overcoming exercise vs plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of "fascial tightness" exercises for fascial driven athletes
• How muscle driven athletes can PR after rest periods
• Velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

• This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools.*

View more podcast episodes at the podcast homepage.

A strength training session focused on improving kinematic sequencing and force production, tailored to individual player needs. As Michael would say:

"Your body is only going to allow you to accelerate at a rate that it thinks you can also decelerate from."

Rock talks to one of San Francisco Giants strength coaches, Michael Rheese, all about spring training and more. Click subscribe and tell your tribe.

• 1:30 Michael Rheese's path to the San Francisco Giants
• 5:30 Difference between Australian athletes and UCLA athletes
• 10:30 Michael's walkabout in sports training
• 15:00 Giants give a call back
• 17:00 Training the teams in spring training
• 20:00 Uncommon program design
• 25:00 Cricket and baseball
• 28:30 Kinematic sequencing in the training room
• 33:30 Working at the end range of motion
• 37:00 See what works and what doesn't
• 41:00 Working with the other trainers and therapists
• 44:30 Michael Rheese's influencers

• LinkedIn: /michael-rheese-223927116
• San Francisco Giants: https://www.mlb.com/giants

• Website: Rocky's online headquarters
• Book: "Return to Center"
• Instagram: @rocky_snyder
• Facebook: /rocky.snyder.77
• LinkedIn: /rocky-snyder-cscs-cafs-nsca-cpt-a77a091
• Train with Rocky: Rocky's Fitness Center
• Instagram (Fitness Center): @rockysfitnesssc
• Facebook (Fitness Center): RockysFitnessCenter.com

Enhance your speed and athletic performance with this routine designed for athletes in football, track and field, and basketball. Build explosive sprint speed and improve sports performance with high-intensity speed training.

1. Wall sprints for improved acceleration
2. 15-yard sprints for better starts
3. Stumble reflex A-skips for quicker foot movement
4. Plate snatch to box for reflexive strength
5. Wicket drills for top-end speed mechanics

• Sign up for 7 Days FREE - Peak Strength App
• Speed Program - Lower your 40 time
• Agility Program - Rapid cuts
• Sports Performance Training Course

• 0:00 What is Garage Strength?
• 0:35 Why you should train explosive speed
• 1:05 Speed Drill #1
• 1:45 Speed Drill #2
• 3:00 Speed Drill #3
• 3:36 Speed Drill #4
• 4:15 Speed Drill #5

• YouTube
• Instagram
• Facebook
• Twitter

For more programs, books, and online training, visit Garage Strength

Garage Strength Sports Performance is the premier gym in the United States for Olympic Weightlifting, Track and Field Throws, and Athlete Development, where hundreds of the nation's best collegiate, post-collegiate, and high school athletes choose to train.