Abante Performance & Fitness

A big part of what I do with my clients is help them move dynamically again.

They might not be trying to go pro.

Maybe they just want to feel quicker, stronger and more athletic for that one rec league game each week.

Either way, the approach is the same:

Start light.
Start below your maximum.
Build the intensity over time.

You can make an exercise harder by:

• Moving faster
• Jumping higher
• Adding load
• Going from two legs to one
• Adding more reactive or complex movements

You can also make it easier by slowing it down, using two legs or sticking and controlling the landing.

The key is knowing what you’re trying to improve.

Are you learning to absorb force?

Are you trying to produce more force?

In most cases, you need both.

You should also train in different directions.

That means moving up and down, forwards and backwards, side to side and at different angles.

These are exercises I’ve used with clients and in my own training for years.

I still use them now because they work.

And don’t be afraid to do some of them without shoes. Training barefoot can be a great option when the surface and exercise are appropriate.

At APF, we don’t just throw random “athletic” exercises into a programme.

We test our clients first, find out what they’re missing and then build their training around what will actually help them improve.

Follow along if you want to learn how to train and feel like an athlete again.

IF YOU DONT LIKE THAT, YOU DONT LIKE NBA BASKETBALL!!

Most guys I coach don’t actually need more motivation.

They need to stop winging their training.

They’re already trying.

They’re going to the gym, they’re still playing sport, they want to get leaner, stronger and feel athletic again.

They want to be more athletic or maintain it with age.

But there’s no real structure behind what they’re doing.

And when you actually put that structure in place, this is what starts happening.

Nasser dropped 17 pounds, but the bit I like even more is that his mobility improved on the court at the same time.

And this is probably my favourite kind of result.

Cody said this is the most athletic he’s felt in years.

He’s back playing basketball, volleyball and softball, and he’s still dunking at 32-33 while working a normal 9-to-5.

That’s the whole point of APF for me.

It’s not just about getting in shape.

It’s about building a body that looks athletic, performs like one, and still works around your actual life.

So if you know you’ve still got more in you and you’re tired of winging it, comment APF below.

I’ve got something opening this September and I’ll send you the details.

Being explosive is basically your ability to produce a lot of force, FAST.

Think jumping for a rebound, exploding past someone, sprinting, cutting or changing direction.

Sport doesn’t give you unlimited time to produce force.

That’s why being strong matters, but being able to access that strength QUICKLY matters too.

This brings us to impulse.

Impulse = Force × Time

In simple terms, it’s how much force you can apply during the time you have available.

Create a bigger impulse and you can create a bigger change in momentum.

That can help you jump higher, accelerate faster and change direction more explosively.

So how do you train it?

Here are 5 of my staples:

1. Sprints

If you want to accelerate quickly, practise accelerating quickly. Sprinting develops your ability to apply large forces in short periods of time.

2. Olympic lift variations

Cleans and high pulls allow you to move meaningful loads with maximal intent. The goal is force AND speed.

3. Loaded jumps

Trap bar jumps, dumbbell jumps and loaded squat jumps train ballistic force production against resistance.

4. Max effort jumps

If you want to jump higher, you need to actually jump. Countermovement and approach jumps let you practise producing maximum impulse.

5. Plyometrics

Pogos, bounds, hops and drop jumps can improve reactive strength and your ability to rapidly absorb and produce force.

But there’s no ONE exercise that magically makes you explosive.

Strong but slow? Add more ballistic work.

Poor reactive ability? Add more plyometrics.

And if you want it to transfer to sport, you still need to sprint, jump, cut and play.

Want to get leaner, stronger, more explosive and train like an athlete?

DM me “APF” to find out about my September offer.

Relax Chet..