2025 Summer Training Review

Our spring training results were amazing, and I was excited to see how this short 6-week training cycle would compare. Summer time training can be choppy, with vacations and holidays. Most of the athletes I train are dedicated and understand the importance of consistency. Consistency is the name of the game.

I had two main groups this summer. One group was transitioning to barbells, and the other was my more experienced group. Due to spring ball, I have a 1-week GPP (General Preparatory Phase) to knock off some rust. And, this helps me get an idea of how much they de-trained during spring ball. The athletes managed to be more consistent in spring ball than in past years, and it showed when they came back.

The transition group typically consists of younger athletes (in training age) who require additional instruction. I started them with a 1 x 20 program to help create better movement patterns and identify weaknesses. We had two weeks of 1 x 20, two weeks of 1 x 14, except for deadlifts, they pulled heavy, usually 3 or 4 sets at 4 to 6 reps with the VBT (velocity-based training device). The last 2 weeks, we started using a brief maximal tension method on the main lifts. As motor unit recruitment increased, their progress was evident in each session.

Their three main movements were Sumo Deadlift, Pause Box Squat to a 15-inch box, and Bench Press. One athlete increased their deadlift by 60 pounds, from 145 to 205.

Group two trained three days a week, with one ATOMIC speed session once a week to help with hamstring health and max speed exposure. We focused primarily on the Box Squat and Bench. In addition, we trained accessories like shoulders, calves, back, core, and triceps. Each Session ranged from 1 hr. to 1 hr. 45 minutes.

We have two ways of testing weight training. One, 1RM, and two, test daily on the VBT (velocity-based training device) Vitruve. When using the VBT for weight training, we can assess strength by the speed at which the weight moves, and we can adjust the weight accordingly. Like I mentioned in my last review, VBT creates intent; thus, the training stimulus is maximized with each rep.

I am happy with the results we received, but not satisfied. I will continue to tweak the system in pursuit of better results.

We test the following: Vertical, Broad Jump, Triple Broad Jump, Fly 10’s and Fly 20’s, Squat, Deadlift, and Bench press.

Some highlights for the summer:

Broad Jump – One athlete had a 15-inch PR (80” to 95”)

Vertical – An athlete had a 5.3-inch increase (20.5 to 25.8)

Fly 10/20 – All athletes ran a PR in the summer

Increases Advanced Group:

Deadlift:

Summer Average Increase 5.3%

For the year, increased 16%

Back Squat:

Summer Average Increase 7.6%

For the year, increased 30.6 %

Bench:

Summer Average Increase 6.6%

For the year, increased 20.6 %

I am happy with the results we received, but not satisfied. I will continue to tweak the system in pursuit of better results.

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