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athletic_os

@athletic_os

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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)
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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
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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
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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.
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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
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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
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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!
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Steal these! Follow for more
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It’s a pretty simple formula that is often overcomplicated, if you do these 4 things you’ll have a good vertical
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“You can’t fire a cannon out of a canoe” I used to believe that strength training makes you better at force production for the purposes of “putting force into the ground” While there are higher than normal ground reaction forces in a heavy squat or deadlift, the primary benefit of this type of training is that it yields structural adaptations to the tissues of the lower body Strength isn’t just the capacity of muscle to contract with force, it’s also the physical structural integrity of the tissues (muscle, tendon, fascia, ligaments) themselves Stronger tissues require higher external forces to become damaged. Which means that they can withstand and accept greater forces when we sprint or jump or do anything athletic. Which means, that we have a greater structural capacity to sprint and jump without getting injured
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If you want to work with me directly to get more athletic I have two options 1. @athletic_os training community on @trainheroic - weekly updated programming and group coaching designed for strong athletes chasing sprinting and jumping gains - $30 per month - the exact framework I used to develop my own athleticism over the last 6 years, condensed into an adaptable weekly schedule 2. Online 1-1 Coaching - Personalised programming and direct coaching - Technical analysis of sprinting, jumping and lifting - Weekly updated programming based off of feedback - £40/$55 per week Check the link in my bio or drop me a DM for more details
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What do y’all think
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