WATCH: 5 Strategies to Perform More Work in Less Time
WATCH: 5 Strategies to Perform More Work in Less Time
Five strategies to add workout density and keep athletes engaged with speed and strength training.
LISTEN: The Power Athlete Podcast
LISTEN: The Power Athlete Podcast
John Welbourn and his coaching crew provide insight into how they create power athletes.
WATCH: Resisted Sprints with the Prowler
WATCH: Resisted Sprints with the Prowler

This purpose of the video is not to convince you to incorporate resisted sprinting in your program. The purpose is to provide you with a brief overview of an alternate way to use elitefts™ bands as a more practical harness in a large group setting when using a prowler or sled.

Foundation of Speed Development: Acceleration
Foundation of Speed Development: Acceleration

Use these six programming tools to increase your athletes’ ability to rapidly reach top speed.

LISTEN: Loren Landow Exposes Methods for Developing Speed, Power, and Endurance
LISTEN: Loren Landow Exposes Methods for Developing Speed, Power, and En...

Olympians, NFL players, MMA fighters—Landow has trained them all. Here’s how he does it.

Wall Drives-Most Over-Rated Technique Drill?
Wall Drives-Most Over-Rated Technique Drill?

Joe DeFranco puts acceleration and force production into perspective.

The Firefit Combat Challenge: The Toughest Two Minutes in Sports
The Firefit Combat Challenge: The Toughest Two Minutes in Sports

I adjusted my powerlifting and kettlebell training to adapt to the needs of this highly-intensive challenge.

A Simple, Quick View of Dynamic Effort Work for Athletes
A Simple, Quick View of Dynamic Effort Work for Athletes

These non-traditional methods of dynamic effort work will supercharge your athletes without sending them down the road to rehab.

Foundation of Speed Development
Foundation of Speed Development

Use these tools to build faster athletes.

Eight Great Sports Performance Articles You Need to Read
Eight Great Sports Performance Articles You Need to Read
Some outstanding sports performance articles you may have missed last month
6 Keys to Proper Speed and Agility Training
6 Keys to Proper Speed and Agility Training

Fulfill your need for multi-directional speed.

SPTS Weekend: Principles of Increasing Sprint Speed
SPTS Weekend: Principles of Increasing Sprint Speed
Athletes sprint. They accelerate and change direction. Joe DeFranco can tell you how to be better at all of this.
SPTS with Joe DeFranco: The Evolution of Prowler Training
SPTS with Joe DeFranco: The Evolution of Prowler Training
Joe has minimized the puke fest and now utilizes the prowler as a simple tool to improve speed.
SPTS with Mike Robertson: Improve Power and Explosiveness
SPTS with Mike Robertson: Improve Power and Explosiveness
Reactive tools in the toolbox. Here's one option beginning with youth athletes.
6 Ways To Increase Strength
6 Ways To Increase Strength

Six REAL factors to getting strong, not the same crap we’ve read over and over… and over again. Seriously, how many times do we have to be told to train hard, be consistent, follow a program and eat right? Those may not even matter anyhow but these do.

Stupid Training Tools: Agility Ladders
Stupid Training Tools: Agility Ladders

Sidestep your way to mediocracy.

Complete Preparation for Speed Enhancement
Complete Preparation for Speed Enhancement

Mobility and movement prep to increase speed.

The Duffin Training Protocol
The Duffin Training Protocol

Learn the basic elements Duffin used to build his 2039 raw total.

Is it Clueless to be Shoeless?
Is it Clueless to be Shoeless?

The article Foot Locker doesn’t want us to release. Stay tuned for our follow-up sock article (if Fruit-of-the-Loom doesn’t get a hold of it first).

LISTEN: Scott Umberger, Co-Owner and Head Physical Preparation Coach at Umberger Performance
LISTEN: Scott Umberger, Co-Owner and Head Physical Preparation Coach at ...

By integrating training methodologies from Charlie Francis on speed and programming and from Louie Simmons on strength, and tying them together with the help of James Smith on Soviet sport science, Umberger has truly created a scientific approach to training athletes.

Duffin's Special Exercises to Maximize Glute Development
Duffin's Special Exercises to Maximize Glute Development

Video of my two favorite developmental tools for strength athletes that do not engage their glutes optimally.

The Fastest Sport on Ice: Things You Don't Know About Bobsled
The Fastest Sport on Ice: Things You Don't Know About Bobsled

Think you are a superstar in your Flexible Flyer sled and may have missed your calling? Learn all you need to know to get ready for the next US Olympic Bobsled Team trials.

Friday Technique Video: How To Set Up Chains
Friday Technique Video: How To Set Up Chains

If you want to know how to use chains for dynamic effort training or accommodating resistance, JL Holdsworth will show you everything you need.

Coach G: SAQ for You!
Coach G: SAQ for You!

One of the most important rules that I can’t stress enough to other coaches, assistants, interns, and anyone else who will listen is that SAQ is not conditioning!

Common Areas of Concern with First Year College Athletes
Common Areas of Concern with First Year College Athletes

By the time athletes are in college, they have bad or good habits.

The Flexible Periodization Method: How to Mix Oil and Water (Part 2)
The Flexible Periodization Method: How to Mix Oil and Water (Part 2)

Asking the right questions is a fundamental skill that can help you operate at the highest level possible.

Simplifying Weight Management for Athletes
Simplifying Weight Management for Athletes

Each athlete has an optimal weight for their position where they can play at their best. The key is finding it.

Stop Training for Size, Strength, and Power
Stop Training for Size, Strength, and Power

Taking some time off from training is more beneficial than you might think.

Develop Speed with the Tear Regime
Develop Speed with the Tear Regime

With this method, speed won’t only be admired and pursued…it will be attained.

Dave Tate and Julia Ladewski on Sport Training (part 1)
Dave Tate and Julia Ladewski on Sport Training (part 1)

Dave Tate and Julia Ladewski talk athletic training.

Explosive Isometrics: Speed Training with the Brakes On
Explosive Isometrics: Speed Training with the Brakes On

Rate of force development (RFD) is king in the sporting world.

Speed Development
Speed Development

An athlete with more power has greater torque, leading to a quicker athlete with more top end speed.

How to Introduce Power Phases for Athletes
How to Introduce Power Phases for Athletes

For athletes, it’s important to build strength levels using the big exercises—the squat, deadlift, bench, pull-ups, and other similar movements.

Simple Speed: Training the Young Athlete
Simple Speed: Training the Young Athlete

For many years, speed was considered some mystified aspect of sport performance that was measurable but unchanging.

The Force-Velocity Curve
The Force-Velocity Curve

Periodization is an important topic in the strength and conditioning world.

Remove the Extensor Block for a Faster Sprint
Remove the Extensor Block for a Faster Sprint

Just like the most effective bar path in powerlifting is a vertical line, there are optimal directions for movement in sports.

Constructing a Strength and Conditioning Program for College Hockey
Constructing a Strength and Conditioning Program for College Hockey

When developing the strength and explosiveness program for the University of Pittsburgh men’s hockey team, there were several factors I had to take into consideration as a coach. Hopefully my experience thus far will help you in similar situations.

Seven Habits of Highly Effective Football Strength Training Programs
Seven Habits of Highly Effective Football Strength Training Programs

Just as all great football teams have common traits (good defense, team work, great coaching), all football strength programs share common qualities that set them apart from the pack.

Seven Steps for Building the Perfect High School Lineman
Seven Steps for Building the Perfect High School Lineman

Here are the seven steps for building the perfect high school lineman.

Five Ways to Improve 'On the Field' Speed
Five Ways to Improve 'On the Field' Speed

Not only does speed kill, it wins games and wins championships.

Six Lateral Strength Exercises for Crazy Football Speed
Six Lateral Strength Exercises for Crazy Football Speed

Here are six lateral strength exercises you can use in your training program to ensure that you’re building real world game speed.

Applicable Strengths: Our Top Four
Applicable Strengths: Our Top Four

My job as a coach is to build the foundation of strength, make them faster, improve the balance of the athletes and increase mobility.

How Strong Is Strong Enough? Training Considerations for Track and Field Athletes
How Strong Is Strong Enough? Training Considerations for Track and Field...

The following is an analysis of the strength requirements and the relative importance of maximal strength for different disciplines in track and field.

The Importance of Barefoot Training
The Importance of Barefoot Training

Think about it – the only part of our anatomy to touch the ground when we run or jump – and most of us spend little to no time developing strength, mobility and proprioception in the feet.

Speed Training's Dirty Secret
Speed Training's Dirty Secret

Time to start paying as much attention to the brakes as we do the engine.

Deloading for Optimal Strength and Speed
Deloading for Optimal Strength and Speed

When you train hard for a long duration of time, you eventually have to take one step back in order to take two steps forward.

Developing Real Athletic Speed
Developing Real Athletic Speed

Are your athletes getting faster or are they just getting better at your drills?

Top Six Ways to Increase Your Sprint Speed
Top Six Ways to Increase Your Sprint Speed

If your athlete is running with his arms swinging from side to side, he is suffering from teenage kid syndrome.

Fast Track to Speed Development
Fast Track to Speed Development

Trying to improve your speed? Jerry discusses how to do just that and provides some sample workouts.

 Why You Aren’t Getting Faster
Why You Aren’t Getting Faster

Speed training is a very hot topic. Hell, it always has been.

 A 4.30 40-Yard Dash
A 4.30 40-Yard Dash

The 4.30 journey is a story that every athlete who has had to run a 40-yard dash can relate to. It is my journey from running a 4.66 40-yard dash as a freshman in college to running a 4.30 for the New Orleans Saint scouts and the New Orleans Arena 1 football team.

The Pace of Your Stroke: Using Tempo for Gains in Size and Strength
The Pace of Your Stroke: Using Tempo for Gains in Size and Strength

I’ve dealt with several injuries over the last few years and it has caused me to do more research on how to get jacked (more research than I ever wanted to do in my life). However, it’s allowing me to get bigger and stronger, while still rehabbing injuries. The secret to this success has been speed.

Explosive Upper Body Training for Football Lineman
Explosive Upper Body Training for Football Lineman

“I tell ya. His legs are as strong as an ox, but he throws a punch like a 7-year old girl!”

 Introduction to Preparing Athletes for the Challenging Sport of Rugby Union
Introduction to Preparing Athletes for the Challenging Sport of Rugby U...

For those not familiar with the sport, rugby union is a professional, widespread sport in Europe and countries in the southern hemisphere (Australia).

Econo Prowler Review
Econo Prowler Review

Team DOS just received the new Econo Prowler a couple months ago with the intent of using the hell out of it.

 The BS of the Strength and Conditioning Field
The BS of the Strength and Conditioning Field

This article isn’t going to make me any friends, but hopefully it will open the eyes of some people and help them look outside their fields of thought and expand their thinking. During the last seventeen years, I’ve been exposed to several concepts and ideas as they pertain to strength and conditioning, including Olympic lifting, powerlifting, core training, assessment based training, Western periodization, Westside methods, tempo and volume based workout regimens, and others.

Three Football Speed Training Myths Busted
Three Football Speed Training Myths Busted

Where the hell did we go so wrong when it comes to football speed training? When did it become acceptable to pass off the hard work that entails training for football speed and replace it with fairly easy cone drills and gadgets?

 So You Wanna Be a Fighter: Part 2
So You Wanna Be a Fighter: Part 2

Let’s be very clear—I don’t know shit. Not about constructing the ultimate training paradigm, not about recovery, and certainly not about conditioning. But what I do know is that I love physical training, and I have a great passion for learning about the strength and conditioning field.

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