Alpha Human Performance

🔥 ALPHA MOVE OF THE WEEK: SEATED BOX JUMP

“Can you create power when you have no momentum?”

That’s what we’re training with the Seated Box Jump.

Starting from a seated position removes the countermovement and forces the athlete to produce force from a dead stop.

💥 Explode through the hips
💥 Produce force quickly
💥 Jump with intent
💥 Stick the landing

That ability to go from STILL → EXPLOSIVE is exactly what athletes need on the field and court.

🏀 Rebound
🏈 First step
🥍 Change of direction
🏐 Jump at the net
⚾ Explosive movement

Don’t just train to be strong.
Train to turn strength into POWER.

ALPHA HUMAN PERFORMANCE:
Battle Tested. Athlete Approved.

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For the video itself, I’d put these words on screen in sequence:

CAN YOU CREATE POWER FROM A DEAD STOP?
↓
SEATED BOX JUMP
↓
NO MOMENTUM.
JUST FORCE + INTENT.
↓
STILL → EXPLOSIVE
↓
TRAIN STRENGTH.
TRAIN POWER.

🔥 Alpha Cross Training Day: Training like you are playing a game

At Alpha Human Performance, our Cross Training Days are designed to prepare athletes for the demands of competition.

Each training block includes:

💥 1 Strength Movement – Build force and power.

💥 1 Core/Asymmetrical Movement – Improve stability, body control, and resilience.

💥 1 Energy System/Cardio Movement – Develop the conditioning needed to perform when fatigue sets in.

Why this format? Because sports aren’t played in perfect conditions. Athletes have to produce strength, stabilize their bodies, and recover quickly—over and over again. This circuit-based approach simulates the physical demands of game day, helping athletes stay explosive, efficient, and mentally tough from the opening whistle to the final play.

Today’s Cross Training Day featured East Grand Rapids lacrosse standout and future collegiate lacrosse player, livia burgess , putting in the work to elevate every aspect of her performance.

Battle Tested. Athlete Approved.

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🔥 Alpha Human Performance | “Explosive Circuit with
Dexter Lillmars 🔥

Today’s 1-on-1 session with Dexter focused on developing basketball explosiveness and first-step quickness.

🏀 The Circuit:
✅ OVR Vertical Jump Tracker for explosive jump training.
✅ OVR Speed Timing System with quick steps into an explosive sprint.
✅ VertiMax split jumps for lower-body power.
✅ Kettlebell swings to build explosive hip drive.

The goal was to create a continuous circuit where Dexter moved from one station to the next, loading his body, producing explosive power, and training quickness just like he would during a game.

Train with purpose. Perform with confidence.

Battle Tested. Athlete Approved.

🏔️💨 SATURDAY SPEED CHUTE + HILLS 💨🏔️

Hill sprint training is one of the best ways to build true game speed, endurance, and mental toughness.

Adding speed chutes increases resistance and helps athletes develop more power, acceleration, and sprint strength every rep. Combined with hills, athletes learn how to push through fatigue and compete when it gets hard — just like in the 4th quarter.

🔥 Speed. Power. Toughness.
Built one hill at a time.

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RFE Sandbag Zercher Hold ISO Split Squat 🔥

The RFE Sandbag Zercher Hold ISO Split Squat builds:

✅ Single-leg strength
✅ Hip & core stability
✅ Knee durability
✅ Balance & body control
✅ Explosive force production
✅ Mental toughness under tension

The Zercher hold challenges posture and core stiffness while the ISO split squat develops strength athletes can actually use in competition.

Own the position. Own the movement. 🔥

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