Posts Tagged ‘speed training’

Here are some things to think about when looking for a good coach. This is a quick story of how my own personal experience with a coach built me to be better.

I had a coach that gave me a feeling of being important, winning, having fun, laughing, good memories and athletic dominance. Because of what he would say and how he would say it, this coach made me better. When he would say something to me it would go straight to my soul. I would of ran through a brick wall for him. I remember a time where we needed to take second place to go to finals for track. I remember my whole team of three including myself wondering if we could do it. It was either do or die for us. For some it might be our last race together.

Anyway I told myself that I will do anything possible to get my boys where we needed to be. The first guy took off and all lanes were even all the way around. The second took off and I realized that we might have a shot at this. By the time the third guy took off we were in third and I knew I was going to have to run one of the best races of my life to win. I received that baton and took off with determination written all over me. I could not here anything except my breath and my track spikes being picked up and put down very fast. By the time the home stretch came around I was still in third, but somehow some way I was able to pass the guy in second and beat the guy at the finish line to take first. My coach was so happy he kissed me. I was so tired I didn’t care.

The point is here that my coaches were awesome people and they always filled me up with positive statements. Imagine you guys in this position. Your coach is so important to your progress. He can make you do things you can’t even imagine. Hopefully your coach is passionate about what he/she is doing. Get a bad ass coach and take your workouts or sport to the next level guys. Good luck with it and as always stay forged strong!

Crushed a good one today.

I’ve really been pushing the core training and speed work these last few weeks.

The weather has just been way too good to not be outside.

Its good to get away from the clutter of the gym sometimes.

As far as that goes The Forged Athlete Gym is about to open – August 1^st! 

Stay tuned for more updates!

Here’s 1 of my speed and core workouts I did:

A1) Power Skips x 50 yards x 4

A2) Inch worm to plank hold on finger tips and toes x 20 yards

B1) Single Leg Power Hops x 15 yards/leg x 4

B2) Side Plank rotation x 15/side

C1) Triple Jumps into 10 yard sprint x 6 x 4 sets

C2) Prone Plank w/ knee tucks x max out on each side (got about 30/side)

D1) 20 yard ALL out sprints from 3 pt stance x 6

Crush this speed and core workout a couple times a week if your trying to gain some speed and core strength!

Make sure you keep up with our blog – GRAND OPENING footage and special announcements of our new gym and location will be coming very soon!

Stay Forged Strong!

PS – If you want to get in on our “Charter Membership” contact us @ theforgedathlete@gmail.com – the first 10 peeps to get in on the charter membership will have super CHEAP membership access to our gym.  More info coming soon!

What up all,

I just finished a hellish workout!

My bro Joe was out of town on vaca visiting the fam (got some good footage of this coming soon ) so I did a quick, fast to the point workout.

It was 15 straight mins of work, but I survived. I made the stop watch be the one to push me. Sometimes, if you workout on your own, you don’t get pushed like you do with a partner. In this case, I used time as a motivater.

I wanted to work my power endurace. This is great for athletes that participate in sports such as wrestling, mma, football, boxing, soccer, and short to mid sprinting athletes.

Power is good to have as we all should know. However, when your sport requires you to have short burst of power over and over and over again, you need to have power endurace. That’s what I worked on in this workout boys and girls.

Check it:

1 15 min round of:

1A)115# sandbag cleans x 5
1B) Bbodyweight pull up x 5
1C) 50 yard sprint x 1
jog back and repeat as many times as possible!

it was fun to say the least! Here’s part 1 of the video-

15 min workout part 1

I remember I used to run a 4.38 40 and have a 38 inch vert.  Ok numbers for todays elite level athlete.

That was back in the playing days and years ago when I was in “combine” shape.  The way I got there?  Well genetics played a small role I’d have to say.  What really got me there was by doing everything explosively. 

If you want explosive speed, you have to train that way.  Yes absolute strength is great to have, but if you’re not explosive, you’re strength and overall speed isn’t as dangerous.  It’s the fast, quick, explosive burst of power that’s the true game changer.  Speed is just a plus when you’re explosive.     

Nothing can out do having explosive speed capabilities.  If you’re the most explosive player on the field, people are going to know.  It will be very apparent you is the fastest and most explosive.

Now we know we want explosive speed, but how do we get it?  Well, like I had mentioned above, I focused on doing everything as explosive as I could.  Whether it was pressing a weight over head or pulling a weight off the floor, I did it with as much explosion as possible. 

I love the Olympic lifts with a passion.  I’ve spent many years trying to perfect my form to get more explosion from these lifts.  While knowing how to do these lifts is great, for a beginner, learning and perfecting the form can take years.  If you need explosive speed now, you need to focus on other explosive activities, such as plyometrics.

Nothing will ever out do bodyweight plyometrics.  Jumping, skipping, bounding, single leg hops, and yes – lots of jump roping to name a few.  These help create raw explosiveness, speed  and just great overall athleticism.  Different jumps NEED to become a staple in your program ASAP! 

I always recommend doing these types of activities at the start of your workouts when you’re the freshest.  If you try to perform plyometric while you’re tired, you won’t be putting out maximum effort, so you will be training at subpar performances.  This will not get you more explosive, it will help gain work capacity, but not raw explosion. 

Just a few examples of what I used to do for plyometrics, at every workout, especially my lower body days, I would start the workouts by doing skips for height and skips for distance for sets 4 of 40 yards.  I also had access to a long jumping pit that was filled with sand.  I would do sets of 5-8 explosive squat jumps out of the sand before legs days as well.  This really increased my vertical jump and explosiveness due to the fact I was jumping out of sand.  Anytime you jump out of a soft surface, you’ll help increase your explosiveness. 

These are just a few examples of how I used to train and how I still train.  I think plyos are fun, that’s why I still do them.  When you have explosiveness, you just don’t ever want to lose it.  That’s why I train like an athlete still.  Once an athlete, always an athlete.

Enjoy this video of an example of some explosiveness.  Crazy shit!

jump out of pool

Stay Forged Strong!

Man I’m motivated as crazy to write this for you guys tonight. It’s a Tuesday night about 10:40 pm. By the time you read this it will probably be Wed or maybe Thurs. Anyway time to get down to business. This post is about being around like minded people who are positive and believe in what you do.

I just talked with a local Omaha dude that is strictly someone you would not want to meet in a dark alley. We’ll just call him TV. I did not ask him if I could use his name so I will not out of respect. I talked to this guy about my vision and what I want to do with athletes and especially youth athletes. This is where we need the most work in my opinion. Youth training.

Anyway he shared some things he wanted to do with athletes and wanting to help them be the best they can be. I was eye to eye with him on this one. I had so much passion flowing through me that I almost started a second workout for the day. I held back though.

Guys this stuff is for real! Get around people who want to be winners, that share the same passions as you, that wanna go further, and most importantly, think like you.

It will change your whole prospective on what you can do next. It could possibly change your whole life!

This is part of the process that I am going through to find a true niche for myself. It’s awesome because the good lord must be watching out for me on this one. I keep running into people that have so much to offer. Whne people help each other, just sit by and watch what happens.

So stay positive and feed off that good energy and use it to your advantage. If it were not for that conversation I would not be writing this to you. Stay away from the negative and close to the positive.

Stay forged strong!

So, you want to know how to build up endurance, massive strength, and crazy power all from one piece of equipment? The prowler is what you need. Hands down one of the best pieces of strength equipment available! would have invested in an “actual” real prowler but they are not cheap! My pops is handy with welding and works well with steal and metal, so I went the cheap route and had my dad weld me up a few “homemade” prowlers.

These two sleds are mean! They demand respect! You can’t just come off of the street and push these bad boys around. No Way! I need to be completely honest, I’ve done sled work before– pushing, pulling, and sprinting, but never have I actually done work with a prowler before but It is what it says it is… Its WORK!!!Prowlers will crush you! Joe and I decided to call our boys the“power tanks”. These babies are going to be crushing athletes leftand right! Just another weapon in our arsenal to get athletes andinsane fitness enthusiast into the best shape of their lives! I can’twait to break these bad boys in some more!

Joe and I decided to get a little crazy and do a superset with thetanks. We started out with some power rows and pulled those babies for about 60 feet or so, then just pushed the tankback to end the set. We loaded the front of the tank with a 70lb sandbag to add a little “flair”. BRUTAL!!! That’s all Ihave to say about that!Stay tuned for more “power tank” action in the future! In the mean time, Stay Forged Strong!!! -Trainer Trav