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Luke Rapaport

@lukerapaport

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I develop the physical qualities that drive high level performance
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Exact session I’m using to train for @apexathlete.official
2 weeks out.

Training for athletic performance is by far the best way to train. So many numbers to chase. Gotta see what these genetics are capable of.

Looking to set some big PRs in Boston in a couple of weeks.

#athletetraining #athleticperformance #sportperformance #strengthandconditioning #coach by @lukerapaport

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3 months ago

A lot of athletes have no idea what training can do for them, I was one of them. The difference it made for me in my playing career was undeniable, it transformed me.

If you know you’re a good player and you’re not training to get faster, stronger etc, you are leaving progress on the table. You are not maximizing the impact you can have on the game. That simple. by @lukerapaport

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3 months ago

Another great event from @apexathlete.official and @timrileytraining

Competed with some absolute monsters, some crazy athletes out there. Saw some familiar faces and got to meet some great people.

Shoutout to all of the coaches and volunteers who had the event running smoothly.

Looking forward to the next one, APEX to the 🌕 by @lukerapaport

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6 months ago

This isn’t happening everywhere, I know for sure there are a lot of soccer players and coaches that take the physical development side of the game very seriously.

This is what I’ve seen in my experience, ranging from the youth level, to high school, to college and even semi professionally.

These are things I want to see change and things I am actively trying to change with the people I work with.

#soccertraining #soccerstrengthandconditioning #soccerplayers #strengthandconditioning #athletetraining by @lukerapaport

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11 hours ago

I understand there’s a lot of running in soccer, but the sport is not ONLY running long distances. There’s more to it than that. I’ll be the first to say it, I was 100% guilty of this. I thought running was it for soccer players, I thought that was all I needed in my earlier years. I was simply wrong, I didn’t understand.

Don’t neglect everything else just because someone told you to or because you think it doesn’t matter. Expand your understanding and train to be a complete well rounded athlete.

#soccertraining #athletetraining #athletedevelopment #athleticdevelopment #strengthandconditioning by @lukerapaport

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2 days ago

The eventual goal is to get to 4.5s or even lower for the 40 yard dash. The current training is with that longer term goal in mind.

Changes to note:
1- Tempos are now build ups. Just barely touching a top speed effort towards the end of each rep. Want to slowly reintroduce those max effort sprints.

2- This day now features a high hang clean as opposed to a low one. Goal with that is to shorten the window of time I have to produce force.

3- Banded hip bridges are getting annihilated as opposed to the plate loaded machine I was using. It is significantly harder at the top of the movement, that’s the whole point. Trying to recruit as many muscle fibers as possible, crazy contraction, don’t knock it til you try it.

4- Strength work and the exercises that follow are getting knocked down in volume. Will be moving to a box squat next week, so range of motion will change as well.

Trying to run a 4.5s 40 in the winter will be a challenge but we will see what happens. Maybe a good indoor spot somewhere.

#40yarddash #speedtraining #strengthtraining #strengthandconditioning #athletetraining by @lukerapaport

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2 days ago

This is how I used to approach training. I thought certain times of the year meant I had to train certain qualities.

Looking back on it this is far from ideal. Now, it’s fine to have a focus for a certain time of year, but that shouldn’t mean completely neglecting other qualities.

There were 3 months out of the entire year where I would train to be “explosive”, I should’ve been doing this all year round to some degree. I could have made way more progress.

Then not training in season??? That led to detraining so every time I’d get back to it in the early off season I’d need to take time to get back to where I was. Meanwhile had I maintained most of my ability in season through training, I’d be able to use that time to progress as opposed to getting back up to speed.

#athletetraining #offseasontraining #inseasontraining #strengthandconditioning #sportperformance by @lukerapaport

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4 days ago

The highest I ever legitimately jumped was 35.5” so my goal is to beat that with 36”. A few years ago my max vertical was below 30”, it wasn’t until I started training with intention that this number started to go up. What I mean by intention in this scenario is training to intentionally achieve something. After I stopped playing soccer I was just lifting with no real goals, boring.

This is one of the 3 high intensity training sessions I do each week. My training revolves around developing multiple athletic qualities simultaneously. Each session I do has a theme, this one is obviously vertical jump and strength.

I’ll say I’m developing the quality of vertical jump, but the things I’m training are the underlying qualities you can’t necessarily see. Things like force production, how fast that force is produced, coordination. These underlying qualities also impact other athletic feats. So yes today’s theme is vertical jump, but there is a lot more going on than just jumping.

#verticaljump #strengthtraining #athletetraining #strengthandconditioning #athlete by @lukerapaport

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5 days ago

The biggest thing that drives my decisions with this topic is stress/fatigue.

Obviously we will sprint, this could happen 1-3 times per week depending on multiple factors. We have to strength train as well, this looks different when the goal is speed.

When you sprint you want to be as fresh as possible, that’s number 1. Strength training takes a back seat, volume gets knocked down and ranges of motion can change (maybe even exercises). If you were doing a 5x5 full range of motion back squat in a strength block, these could become a box or pin squat for 2x3 in a speed block.

These things change because of the stress and fatigue they induce onto the body. Full range back squats vs a box squat will most likely lead to more soreness and high nervous system fatigue. That’s not what we want when you have to sprint again in a day or two.

Another thing I do is program sprinting on the same day as the heavy strength training, this is something I’ll do all year round it’s not necessarily a change, but worth noting. This is in an effort to consolidate stress. Making sure your hard days are hard and the easy days are easy. This allows you to work hard and have the proper time to recover in between sessions.

Strength training doesn’t disappear, but it does look a little different.

#strengthtraining #speedtraining #strengthandconditioning #sportperformance #athletetraining by @lukerapaport

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6 days ago

I don’t want to be really good at just one thing, I want to be really good at all of them. I used to think certain parts of the season were meant for certain qualities. Example, I’d train ONLY hypertrophy in the early/mid off season and not do any sprinting or jumping. This ultimately slowed my progress as I was detraining in the areas I wasn’t focusing on.

There may be times where the focus revolves around a certain quality, but that shouldn’t mean training for every other quality disappears. Athletic performance is a balance of training all necessary qualities.

#athletetraining #strengthandconditioning #sportperformance #strengthtraining #speedtraining by @lukerapaport

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10 days ago

Getting stronger and building muscle does not make you slower. Wish I could drill this into my high school self’s head.

I want to be strong and fast. This is something I think all athletes need as well. You need both!

The goal isn’t to choose one or the other and accept a trade off. The goal is to develop as many athletic qualities as possible in order to create the most complete athlete.

#completeathlete #athletetraining #sportperformance #strengthtraining #speedtraining by @lukerapaport

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12 days ago

These are two that always make their way into the program at some point. Repeat broad jumps and bounds.

When doing both the goal is to cover a lot of distance. Specifically in the forward direction (horizontal). This is also a big deal when accelerating, a reason why I use them.

Apart from producing force to go forward, they place a demand on the body’s ability to produce force rapidly. The combination of these two demands make them great options for an acceleration focused session.

If you were like me, always searching the internet for the “best” exercises, news flash they don’t exist. These are two great options, amongst plenty more, that can be used for an acceleration session.

#acceleration #speedtraining #strengthandconditioning #athletetraining #sportperformance by @lukerapaport

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13 days ago