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Athletic Operating System

@athletic_os

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Helping force dominant, strong athletes get bouncy, fast and elastic without blowing up their tendons.
Launch: 1st March on @trainheroic

POSTS STORIES REELS TAGGED

Full Week of Training from the @athletic_os program on Train Heroic, you can try a week for free now (link in bio)

Monday: Plyo Stim #1
- Acceleration Primers and 20m Accelerations
- Triple Jump Bounds
- Approach Jump Technical Work
- Approach Jumps (Dunking)
- 70m Tempo Runs @ 70%

Tuesday: Strength and Lower Tissue Capacity
- Slow Eccentric Half Belt Squats 3x6
- Slow Eccentric Seated Calf Raise 3x12
- Deadlift 1x3 @ 210kg, 1x5 @ 185kg
- Pull Ups 2x10 +20kg
- Dips 2x10 + 35kg
- Cable Ankle Supination 2xAMRAP
- Cable Hip Airplane 2x10

Thursday: Plyo Stim #2
- Max Velocity Primers
- Low Hurdle Jumps
- 2x60m
- Hurdle Jump For Height (1.65m PR)

Friday: Strength and Power Stim
- Seated Broads (11’3 between Boxes PR)
- Hip/Dip Power + Full Clean (1+1) 3x1 (top set 125kg)
- Smith RFESS 3x6 each leg
- Smith Machine Overcoming ISO Split Stance (Berlin Method)
- Strict Press 3x5
- Wide Cable Floor Row 2x20
- Belt Squat Calf Raise 2x12 with 15s single leg iso at the end of each set

Saturday: Accessories, Core & Sharms
- Leg Extension 2x10 with SL slow eccentric
- Nordics (was meant to be seated hammy) 2x10
- Cable Side Bend 2x12 each side
- Weighted Sit Up 2x12
- Lu Raise 2x12
- Arm Superset 1x20 each by @athletic_os

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7 months ago

The Athletic Operating System is now LIVE on @trainheroic

Elastic development designed specifically for weight room strong, force dominant athletes who want to jump higher and sprint faster.

5 Sessions Per Week
Scalable Autoregulation
Sprint and Jump Technical Development
Community Driven Gains
Long Conjugate Periodisation

$30 per month

Try one week for free today by @athletic_os

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8 months ago

Haven’t posted in a minute, needed to take a break from this platform for a while.

My training has been OK 👌

Coaching and @athletic_os have been popping though!

This is our current Monday acceleration and strength day on Athletic OS

Try a week for free on Train Heroic (link in bio) by @athletic_os

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17 days ago

I’m hyped to refocus my energy on just sprinting and vertical jump for the foreseeable future.

This new Athletic OS block reflects these goals.

I’ve transitioned into a high low split with 3 high intensity days per week (Mon/Wed/Fri) which feature 2 primary max velocity stimuli sessions paired with two squat sessions and a technical focused acceleration and jump day as the tertiary plyo stimulus.

My theory is that if I put most of my recovery capital into training the extremes of force and velocity (heavy squats and max v sprinting) 2x per week I’ll be covering both ends of the spectrum for my explosive athletic development.

Squats covering knee extensor strength and lower body strength/robustness and max v sprints covering everything else for lower body explosive power/elastic development.

Paired with a drop in my bodyweight, 95kg at the time of this reel, down to sub 85kg over the course of the next 5-8 months, I expect to PR my vertical jump, fly times and 60/100m sprint times over the next 12-18 months.

Squat variation and intensity will change to reflect more of an emphasis on peaking for sprint performance and or jump performance as the phases progress, so too will the volume of sprinting, jumping and accessory plyometrics.

The goal sub 7 in the 60m, sub 11 in the 100m (initially with 1m lead, then in beam, then in an official track meet) and >40”/101cm approach vertical jump officially tested on a vertec as well as more advanced dunks on 10’.

The new block also features more upper body volume and extra cardio training, so I can get fricking jacked and have a higher work capacity.

This is truly self experimentation, but grounded in solid S&C principles.

If you want to join for the journey and train along with me, you can try a week for free on Athletic OS (delivered through Train Heroic) where I’ll be sharing and having open discussion with members about how programming week to week will change as well as insights and nuances in how we’ll be changing each phase going forwards.

🔗 in bio by @athletic_os

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2 months ago

You… strong.

But strong not mean athletic.

If you lift heavy but can’t sprint or jump to save your life — you’re missing the other half of the equation.

Rate of force development. Elasticity. Coordination.

The qualities that turn strength into actual athletic output.

Check out @athletic_os on Train Heroic, try 1 week for free by @athletic_os

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3 months ago

If you’re a force dominant athlete with a limited history of plyometric training (<2 years) but a long history of strength training (>5 years) it’s very easy to expect that you can progress plyometrics in the same way as lifting.

When we look at plyometrics, we’re dealing with bodyweight multiples of ground reaction forces in every ground contact, sometimes upwards of 9x

Your lower body is not going to be capable of tolerating very high volumes of plyos at first, the dosages that you can handle will seem incredibly underwhelming

If you start trying to progress your plyometric volume too aggressively, like you can often get away with when lifting, your tendons and soft tissues WILL let you know about it very soon

Shin splints will go from manageable to unbearable
Patellar tendon pain will creep up from reactive to chronic
Achilles tendonopathy will become a daily issue

So how should we deal with plyometrics?

With a very conservative and carefully monitored approach.

Start with low intensity, extensive plyometrics first, accumulate volume here.
Start with just 1 sprint exposure per week, very low volume.
Measure how many approach jumps or intensive jumps you do each week.
Track how your body responds to the plyometric volume session to session and week to week.
Only when you know that you’re tolerating it well can you begin to progress the volume or intensity of some of your plyo sessions.

If you’re looking for a system that has this built in for you, then check out @athletic_os

Elastic development for force dominant athletes who want to sprint faster, jump higher and become more athletic. by @athletic_os

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3 months ago

If you want to decrease your 40 time you need to improve you acceleration capacity

Mostly that will come from actually spending a decent amount of time practicing short sprints 10-30m

The main characteristics you’re looking for here are good horizontal hip projection and striking down and back with the feet, with low heel recovery.

Resisted sprints, sled bounds and acceleration bounds really help to develop these characteristics much more than just doing countless wall drills (even though wall drills can have their place)

Broad jump variations develop maximal explosive hip extension, which is crucial in the first few strides.

Outside of that we just need to be generally strong relative to our bodyweight (especially in hip hinging and hip extension dominant movements) and have a strong/robust foot/ankle complex to be able to transfer force effectively from the hips to the ground without leakage or collapse.

All of these components are in the Athletic OS system.

Try a week for free today on Train Heroic (link in bio) by @athletic_os

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3 months ago

Broad jump is a static jump with a massive counter movement, and a relatively long window for putting force into the ground (500-800ms)

This means broad jump performance is heavily correlated to relative strength numbers, particularly hip extension

Broad jump is correlated with early acceleration performance also, meaning that if you have a better broad jump, your 0-10m time is also likely to be better, the same is likely true in reverse

Arm swing is also a massive contributor, a strong dip and pull up will go a long way in helping to develop this, along with actually practicing broad jump

That being said, broad jump isn’t particularly technical, it is much more dependent on raw force dominant physical athleticism.

You can have perfect broad jump mechanics, but if you’re weak as piss you’re not jumping more than 8’/2.5m by @athletic_os

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3 months ago

Most athletes aren’t CalfMaxxing nearly as much as they ought to.

The foot and ankle complex acts as a force transmitter in sprinting, jumping and plyometrics.

Force generated by the arms, trunk, hips and upper legs is channeled through the foot and ankle complex into the ground.
The achilles tendon alone transmits 73% of this force (Farcy et al 2014) being the most compliant energy storage and release element of the complex.

This perfectly illustrates the importance of direct calf training.

Doing HEAVY calf calf work (both bent and straight leg), bilateral, unilateral, eccentric overload, overcoming isometric and in a variety of foot positions in minimalist shoes will cover all of your bases for foot and ankle training.

Adaptations to this type of calf training:

- Increased calf/foot muscle myofibrillar hypertrophy (thicker, denser muscles)
- Increased achilles tendon stiffness and thickness
- Increased foot and ankle stiffness

When paired with plyometric training (sports play, sprinting, jumping, bounding) this maximises the force amplification capacity of the calf, foot and ankle - developing that “spring” or “bounce” associated with great athletes.

The protocol I use for athletes in Athletic OS - my training group on Train Heroic:

- 1x per week straight leg calf raise, taken close to failure (this could be either an overcoming iso or eccentric overload depending on phase emphasis)
- 1x per week bent leg calf raise, taken close to failure (this could be either an overcoming iso or eccentric overload depending on phase emphasis)

If you want to start CalfMaxxing to get more athletic, check out Athletic OS, link in bio to try a week for free by @athletic_os

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4 months ago

Dunks back in the program now

Until I get concrete correspondence with @britishbobsleighandskeleton regarding a trial, @zac_kongonis and I have decided to program for approach jumping and sprint gains.

While it isn’t super specific for bobsleigh, I love jumping and dunking. As long as my sprint times continue to improve and I can maintain the KPIs for bobsleigh, we’ll be good!

2026-2030 is a long time and a lot can change, but I can’t sacrifice 4 years worth of training what I love for nothing to go on.

If anyone knows someone who works for @britishbobsleighandskeleton please tell them I’d love the opportunity to try out for the team and push for my country at the 2030 Winter Olympics! by @athletic_os

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4 months ago

Steal these! Follow for more by @athletic_os

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4 months ago

It’s a pretty simple formula that is often overcomplicated, if you do these 4 things you’ll have a good vertical by @athletic_os

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5 months ago