If you’re not getting the results you want, you have to ask yourself one question: What are you actually doing? Our 14‑week training group that began in January is a perfect example of this.
There are many factors that influence results—programming, exercise selection, progression—but none of that matters without consistency and effort. In my opinion, consistency is the most important variable.
Think about it:
- An athlete who shows up 3 days a week gets 12 sessions a month.
- An athlete who shows up 2 days a week gets 8 sessions a month.
That’s a 4‑session swing every month, or 48 sessions a year. Who do you think will make more progress and be more resilient to injury?
Training Structure
We trained three days per week:
- Two days focused on speed, jumps, and strength.
- One day was a short, dynamic session.
We used an undulating conjugate framework, training multiple qualities at once rather than isolating one quality at a time like a traditional linear progression. We incorporated elements of last year’s TIER system but made adjustments—especially with dynamic effort work and limiting main lift variations.
Results
The athletes made significant improvements across every area:
- 40-yard dash (laser in-beam): Every athlete improved, with an average decrease of .215 seconds—roughly a tenth per month.
- Fly 10s: Average increase of .475 mph per athlete.
- Vertical jump (laser): Average increase of 1.23 inches, with several athletes gaining over 2 inches—unsurprisingly, the most consistent ones.
- Broad Jump: Average increase of 4.65 inches.
- Triple Broad Jump: Average increase of 7.5 inches.
- Bench Press: Average increase of 18.75 pounds—nearly 10 pounds per month.
- Box Squat (12” box + 6” foam, VBT at .6 m/s): Our goal was explosive strength, not max load. Athletes had to pause fully on the box before accelerating. Average increase at the target velocity: 37.5 pounds.
Context Matters
Numbers don’t always tell the full story. Some athletes hadn’t trained for months and essentially had to “start over.” It took nearly a month just to return to previous bests. This is why consistency is everything.
Final Thoughts
I’m extremely proud of this group. They’re tough, resilient, and committed. We train in a small facility with no heat or A/C. We run sprints in 35–40° weather, in the dark, under streetlights. They show up anyway—and the results speak for themselves.
If you or your athletes want to train in an environment where results actually matter, reach out. I’ll have limited space for Summer ’26.
Changing the lives of athletes with an evidence-based approach to strength, speed, and explosiveness. Creating a positive environment that encourages a lifetime of physical activity.
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