TopSpeed Strength & Conditioning

Retested Aquinas 🏈’s Bode Renner who is also one of the top Track & Field (shot/discus) prospects in 🇺🇸 for the class of 2028.

Since February; Then ➡️ Now
Bodyweight +23 pounds: 217 ➡️ 240
10y Split = .20 faster: 12.06 MPH ➡️ 13.72 MPH
5/10/5 = .25s faster: 4.75 ➡️ 4.50
Standing Broad Jump +17 inches: 8’5” ➡️ 9’10”
Standing Vertical Jump +9.8 inches: 27” ➡️ 36.8”

Out-freakin-standing improvement across the board from the rising junior.

Way to go Bode 👏👏👏

Today’s Sunday School post serves as a reminder that high intensity strength training, even at what many would consider low volumes, can interfere with MVC into and beyond the next 24 hours. Even with highly trained athletes.

Howatson et al. was one very of the few studies to use elite athletes as subjects. What they found was that high-effort strength training (RPE >15), impaired maximum strength output in the 24 hours afterward, whereas force output was largely uneffected following power-style sessions (w/ some studies even showing a potentiation effect).

High Performance and Strength & Conditioning Coaches should be extra careful with regard to their approach with athletes in the 24-96 hours preceding a competition.

Congratulations to ONW & Sporting BV ⚽️ player Marley Everett on her new vertical jump PR, up nearly 7-inches higher than her baseline mark, her 28.3” jump puts her within the elite category among female athletes.

A Seattle University women’s commit, she has already established herself as having the work ethic and talent to find success at the next level 💪

Hard work pays off, consistency pays even better 😤

Really good improvement out of these athletes, among others, here over the last few weeks:

- University of Kentucky ⚾️ catcher Carson May 18.9 MPH ➡️ 21.1 MPH

-Emporia State ⚾️ OF Easton O’keefe new PR, 21.55 MPH

-Team 🇺🇸 Flag 🏈 WR Kennedy Foster 17.3 MPH ➡️ 18.1 MPH

-Mill Valley 🏈 WR Charlie Supica: 19.1 MPH ➡️ 21 MPH

Going to try and be consistent posting some research-backed training advice to help athletes & coaches make better decisions with their training habits.

Welcome to SUNDAY SCHOOL: This week’s lesson, just a friendly reminder that training too frequently can actually be counterproductive if a given muscle hasn’t recovered from the damage caused by the previous workout.

Not a week goes by that we don’t have to remind a handful of athletes that, when it comes to getting faster and stronger (jury is still somewhat out on hypertrophy) - “rest is your friend”. Both during the workout and the following day or 2.

👆This is why I typically prefer to alternate UB/LB days with athletes who train more than twice per week, I feel that with that regional approach we can somewhat compartmentalize the peripheral fatigue and alternate the intensity of central fatigue.

At TopSpeed we take the athlete’s goals and # of days per week they intend to train with us and combine that info with what they have going on outside of the (team sessions, games, etc.) to establish the athlete’s weekly rhythm ( # of sessions per week & primary stimulus of each session) for each phase.

We typically try to put the speed & power development early in the week since fatigue will effect high-threshold motor units earlier than it will the low-threshold MUs.

For example a typical workflow with an athlete that trains 3 days/week may be;
-Speed Development
-Recovery
-Power Development
-Recovery
-Strength Development
-Recovery
-Recovery

A few caveats on recovery time;
-athletes with a higher number of fast twitch muscle fibers tend to need more rest time than their slow-twitch peers
-power based training sessions tend to have a shorter turnaround time than other modalities, this is likely due to power-based not damaging the type iix fast-twitch muscles like traditional strength training does.

Hope this info helps