IRL Performance Coaching

If you guessed..

GYMNAST

You were correct!

Definitely some good & interesting guesses.. 😅

Carter trains out of and has been working with me for close to a year now.

This session was from his peaking block leading into nationals.

This guy is FAST..

A little throwback to of running a 4.60s 40-yard dash in training a little over 2 weeks out from the East West Combine.

He went on to absolutely crush the combine testing, which included:

 - 4.57s 40-yard dash (1st overall)

 - 38.5” vertical (1st overall)

 - 10’0” broad jump (1st - receivers, T2nd overall)

 - 16 reps on bench press (2nd - receivers)

 - 7.13s 3-cone (4th overall)

 - 4.28 shuttle (4th - receivers)

Along with being a key performer in the East West Bowl.

I’m excited to see what Chandler can do over the next year.

CFL combine 🔜

Guess in the comments ⬇️

Footage is from this athletes peaking phase for Nationals.

What sport do you think it is?

Answer in 48hrs.

90 Degree Cut Mirror Drill ⬇️

A few good reps from yesterday.

Top cookers gotta be and (somehow on a bum knee)

Big fan of this simple change of direction + agility drill -

One partner leads, the other mirrors.

Both athletes approach a centre point from equal distance.

The leader has a channel/space available to confuse the defender before cutting left or right, attempting to reach the end point (cone) without getting tagged.

Once the leader exits either side of the channel, they must commit, and the defender attempts to tag them before they reach the end cone.

The leader cannot commit before passing a certain point during the approach, encouraging sharper cuts, more pace into the cut, and closer proximity.

Lead in distance, commitment point, end point, and even exit angles can be varied to manipulate focus and intensity.

𝐅𝐮𝐥𝐥 𝗪𝐨𝐫𝐤𝐨𝐮𝐭𝐬⁣⁣ ⬇️
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In only 4 weeks of training with me 2x/week, Davontay increased his jump height by 20%, while improving his 10-yard sprint time by nearly 10%.⁣⁣
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All of his power metrics, measured using our force plates, are up significantly across the board.⁣⁣
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Here’s how his 1-on-1 workouts were structured, along with the exercises used (week 1 set + rep schemes shown) to achieve these results:⁣⁣
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𝐃𝐚𝐲 𝟏:⁣⁣
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𝘚𝘱𝘦𝘦𝘥 - 𝘓𝘪𝘯𝘦𝘢𝘳 / 𝘈𝘤𝘤𝘦𝘭𝘦𝘳𝘢𝘵𝘪𝘰𝘯⁣⁣
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1a) Forward MB Shotput 3x3/side⁣⁣
1b) Depth Jump 3x5⁣⁣
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2a) FFE Reverse Lunge - 4x4/side @ 0.7m/s⁣⁣
2b) Chest Supported Drop Catch Row - 4x6⁣⁣
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3a) Bench Press - 3x5 @ Top set RPE 7-8⁣⁣
3b) Hip Flexor ISO Hold - 3x30s/side⁣⁣
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4a) Barbell RDL - 3x8⁣⁣
4b) Overcoming ISO Calf Raise 3x 3@5s⁣⁣
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𝐃𝐚𝐲 𝟐:⁣⁣
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𝘚𝘱𝘦𝘦𝘥 - 𝘊𝘩𝘢𝘯𝘨𝘦 𝘰𝘧 𝘋𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯 / 𝘋𝘦𝘤𝘦𝘭𝘦𝘳𝘢𝘵𝘪𝘰𝘯⁣⁣
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1a) Plyo Push Up - 3x5⁣⁣
1b) Split Stance Squat Jump - 3x3/side @ 40% BW⁣⁣
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2a) Swiss Bar Bench Press - 5x5 @ 1.0m/s⁣⁣
2b) Partner Resisted KB Swing - 5x6⁣⁣
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3a) Back Squat - 3x5 @ Top set RPE 7⁣⁣
3b) Split Stance Landmine Press - 3x8/side⁣⁣
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4a) Weighted Chin Up - 3x5⁣⁣
3b) Nordic Hamstring Curl - 3x5 ⁣⁣
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He was also programmed 2 workouts to do on his own, which consisted of an upper body and lower body session. This has been adjusted to 3 full body lifts each week as he gets closer to football season.⁣⁣
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Want to work with me? Send me a DM

𝐅𝐮𝐥𝐥 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 & 𝐁𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧 ⬇️

With short notice to prepare for the CFL combine, Kallon asked me to help him improve his speed, power, and on field performance, with specific emphasis on the combine tests.

In only 6 weeks of training he saw over 10% increases in his jump height, 10 & 40y times, pro agility time, and strength.

These improvements were a result of effective programming & coaching to not only maximize his outputs (force, power), but clean up technical inefficiencies in his sprint technique and text ex*****on.

Kallon performed 3 full body workouts on a 6 day cycle to maximize his training frequency leading into the combine, with readiness & recovery monitored closely.

Each day followed a similar structure - speed -> power -> primary strength -> accessory

A different aspect of his speed was emphasised on each day:

Day 1: Acceleration
Day 2: Change of Direction
Day 3: Top Speed

Power work involved jumps, throw, olympic lifts, and plyo variations.

Primary lower body strength work consisted of squat, deadlift, or lunge variations.

Primary upper body strength consisted primarily of bench press variants to prepare for the 225 AMRAP bench press test.

This was contrasted with upper + lower posterior chain work in the following series (RDLs, rows, etc.)

Finishing with accessory work, largely consisting of hip, core, ankle, or additional upper body exercises.

Here are the specific sets & reps from the session above (week 1):

𝐃𝐚𝐲 𝟏:

𝘚𝘱𝘦𝘦𝘥
4x5y mod-heavy resistance, 6x10y timed Sprints, 4x10y light-mod resistance

𝘗𝘰𝘸𝘦𝘳
1a) Trap Bar Jump - 3x5 @ 20% BW
1b) Lateral MB Shotput - 3x5/side

2) Forward Lunge - 3x5/side, top set RPE 7

𝘗𝘳𝘪𝘮𝘢𝘳𝘺 𝘚𝘵𝘳
3) Spoto Press - 3x5, top set @ RPE 8.5

4) Floating Pause Trap Bar Deadlift - 3x5 (2s pause), top set @ RPE 6-7

𝘚𝘦𝘤𝘰𝘯𝘥𝘢𝘳𝘺 𝘚𝘵𝘳
5a) Chin Up - 3x6 (3s down)
5b) Eccentric Nordic Hamstring Curls - 3x8 (4s down)

𝘈𝘤𝘤𝘦𝘴𝘴𝘰𝘳𝘺
6a) Split Stance Landmine Press - 2x8/side
6b) Calf Raise OC ISO - 2x3@5s
6c) Hip Flexor OSC - 2x2

Rent free btw

Oh no! A passive aggressive reaction video! An angry monologue!

Put half that energy into making your own athletes better & you might get somewhere.

FYI - no one more successful than you is trying to tear you down.

Stay the course.

This is real life.

Little changes go a long way ⬇️

When it comes to speed, proper technique & ex*****on are the majority of the battle.

Especially in the context of combine testing.

While the 3-cone drill is intended to indicate change of direction speed and movement efficiency, it’s also highly specific, and can be easily improved through effective practice and coaching.

One big issue many football athletes have with this test is they’re overly rigid, and try to “cut” their way through the test, rather than being fluid, rotating their hips into the turn as they breakdown, and being more on their edges from 2nd to 3rd cone, and from 3rd cone to finish.

I really like the cue of “wrapping the hips” around the cone as I find it promotes better pelvic rotation and separation during the breakdown, helping the athlete manage momentum and better maintain speed.

This clip of was taken during a combine prep session I did with the East West crew a few weeks ago.

I’ve been the guy who trains every day for 2-3 hours while on vacation..

The reality is - unless you’re training for something on a tight timeline, it’s super unnecessary to spend a large chunk of your vacation training and more worth your time and money to enjoy the break.

If you really work or train *that* hard on a daily/weekly basis, your body will appreciate the additional recovery time.

In saying that - I do try and micro-dose *some* exercise while on vacation, especially when I have access to a well-equipped gym

While in Jamaica, I got a few workouts in - 45-60mins max

Full body, high intensity, relatively low volume.

Kept it hypertrophy focused and aimed to achieve a potent stimulus.

𝗪𝐞𝐥𝐜𝐨𝐦𝐞 𝐭𝐨 𝐒𝐩𝐞𝐞𝐝 𝐈𝐬 𝐊𝐢𝐧𝐠

Speed development for all ages, sports, and skill levels

𝗪𝐡𝐚𝐭 𝐭𝐨 𝐞𝐱𝐩𝐞𝐜𝐭?
- High level coaching
- Improved Power & Acceleration
- Improved Top Speed
- Technical development
- Improved Deceleration & Change of direction
- Speed Testing & Tracking
- All sports welcome
- Male and Female athletes

𝐒𝐩𝐫𝐢𝐧𝐠 𝐒𝐜𝐡𝐞𝐝𝐮𝐥𝐞:
May 6 - June 26 (8 weeks)

Wednesday 4:30-5:30pm (Grade 6, 7, 8, 9)
Wednesday 5:30-6:30pm (Grade 10, 11, 12, College)

Friday 4:30-5:30pm (Grade 6, 7, 8, 9)
Friday 5:30-6:30pm (Grade 10, 11, 12, College)

1x/week and 2x/week options available

𝐋𝐨𝐜𝐚𝐭𝐢𝐨𝐧:
Central Common Soccer Pitch - 1855 Trollope St, Halifax, NS B3H 0A4
(across from Citadel High School)

Come get better!