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@madsciperform

Despite a graduate degree in physiology, years of training as a competitive weightlifter, and further experience preparing athletes for high caliber competition, I still learn from every competitive cycle new tactics to implement for future client goals

Coaching isn’t easy, that’s what makes it so much fun and rewarding

You’ll never write the perfect training block (or if you do, it is impossible to execute perfectly), but you can strive to get the most out of your athletes. You might even need to go beyond the program and learn about them in other aspects 🤯

Don’t try to control everything. Respond to the information available, develop an action plan to amplify the good/reduce the bad, aim for small habitual changes, and watch the results compound over time

Yes, this is ultra-vague and only a guide. Good periodization is a combination of good theory and good practice. Spend more time doing and you’ll understand my message

#periodization #trainingsystems #coaching #achieveyourpotential #athleticdevelopment

When I first started training for the sport of weightlifting, I would follow random complexes I saw on the internet and regularly work up to 1 max set

It wasn’t until I started working on my technique that I became a better lifter. Technique work is not lifting super light weights with 100% precision. These skills won’t transfer to real weights

You’ll make a ton of progress if you can spend 8-12 weeks doing specific variations of the lifts at 75-85%1RM to force you to correct your weaknesses

Especially for beginners, learning how to make 85% feel more like 75% will set you up for longer term success than praying for another +1kg on the bar every week

Not sure what you should be focusing on in your weightlifting training to get better? DM “REVIEW” to @madsciperform along with the lift you need help and I’ll reach out to the next 10 people with some tips and exercise recommendations

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#olympicweightlifting #snatch #cleanandjerk #onlinecoaching #strength

Just because you feel more pressure or anxiety than others, doesn’t mean that your performance has to suffer as a result

Every athlete deals with some level of anxiety. The best ones understand how to harness it for fuel but not let the fire burn out of control

There’s a multitude of techniques that you can learn + practice to help ease your mental tension and allow for better flow like you would in practice

Try out some of these strategies by starting with harder training sessions/test days or post-practice to build the skill. Once you get more comfortable, implement what works during the bigger stakes moments and take better control of your mindset

Whether you struggle leading up to games, feel low confidence in big moments, or simply find it hard to separate from training stress, one of these strategies is a great start if you’ve never tried before

#championmindset #copingstrategies #athletementalhealth #anxietymanagement #sportspsychology

Speed Training = Quality > Quantity

I see tons of workouts with athletes doing 10x30 yard sprints spaced out by <30s seconds. Or maybe it’s 3 rounds of 4x20 meter efforts with only a larger rest between rounds

You’re not increasing your speed ceiling with any of these; you’re focusing on repeated sprint ability (RSA)

If you truly want to raise your max speed, you need to be rested and fresh for every rep

Top level track and field athletes are taking 60s per 10 meters between each rep (ex: 30m = 3 minutes minimum). Because you’re likely not that fast, here’s a more practical guide below that balances rest with your skill level

10-15yds/m = 1 min
20-25yds/m = 1.5 min
30-40yds/m = 2-3 min
45-60yds/m = 3-4 min

If you play sports where linear speed is important like football, soccer, rugby, etc, here’s a simple start to training I like that’s adapted from @derekmhansen These should each be about 15 minute additions to your practice with warmup included

2 sessions each week with 120-180yds total per session (at least one day off between)

Day 1 Acceleration
6-10 reps, 10-30yds/meters each rep
Example: 6 reps x15yds (1 min rest), 4 reps x20yds (1.5 min rest)

Day 2 Max Velocity
3-5 reps, 30+ yds/meters
Example: 2 reps x30yds (2.5 min rest), 3 reps x40yds (3 min rest)

Looking for help increasing your athleticism while preparing for showcases/combines or just enjoy improving these metrics? DM “ATHLETE” to @madsciperfrom and we’ll reach out about our coaching offerings

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#speedtraining #sprint #performance #coaching #nflcombine

P.S. @sonnystyles_ and @lorenzostyles_ might be the most athletic brothers the NFL has ever seen once they get drafted

@ilyailyinforever showing some of the best speed in the history of the sport followed by my favorite exercises to work on it

Breakdown of my choices below ⬇️

Hurdle Hops - teach coordination to propel and rebound repeatedly

Tall Snatch - best exercise to learn how to actively pull around the bar

High Hang/Block Snatch - reduces lifts to 2nd and 3rd pulls requiring you to stay connected the entire way. Blocks are even better for increased rate of force production due to lack of lowering tension

Power + Full Snatch - complex that makes you more aware of catch height which demands concentration on turnover precision

Snatch Balance - much slower than the others but builds confidence with heavier weights to be assertive with working sets

Want help with Olympic weightlifting and don’t know where to start? We offer 1:1 remote coaching to beginner and intermediate athletes looking to improve their lifts or increase their competitive ranking. Follow and DM @madsciperform for more info to see if we’d be a good fit to assist you

#olympicweightlifting #snatch #cleanandjerk #speed #coaching

There are a variety of training hierarchies to use for your programming, but here are some thoughts on another method of categorization

The primary goal of training is to demonstrate a particular skill maximally or a combination of them in the most optimal blend possible

We can train to
1. Directly practice this skill (Expression)
2. Indirectly enhance this skill (Adaptation)
3. Increase the propensity to further train this skill (Continuation)

With this in mind, there are certain times of the competition calendar and particular athlete deficiencies where emphasizing one pillar could be relevant.

I don’t expect this to be some ground-breaking revelation in S&C, however, I do like how this articulates the specificity required for a given outcome. Most coaches understand that general vs specific occurs on a spectrum rather than binary options. This simply gives further context for a given goal why an exercise/method might be in a given position along this continuum.

I’ve also been seeing a lot of debate about how power training should be only the two opposing ends of the force-velocity curve vs only using exercises in the middle. I think this framework fits the approaches that I’ve used with my athletes which involves a mix of “adaptation” biases towards the ends and “expression” biases towards the middle.

Shoutout to @maxkgperformance last 2 months or so of posts which started me down the rabbit hole of better thinking about how I organize training

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#periodization #training #performance #athlete #coaching

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