Training in sand has been used for decades in an attempt to provide variation and training stimulus to advanced athletes. Sand can be a particularly useful environment for vertical jumpers to train. Firstly, it reduces the stress on the joints by providing a softer landing surface. Secondly, it provides additional training stimulus and breaks up […]
Archive | Performance
Habitual Stim Junkies Jump Higher (caffeine intake)
A new study released in July in the JSCR reports that caffeine not only helps athletes improve jump height, but it does so by improving rate of force development [1]. What did the authors do? Gathered 25 collegiate athletes with training experience (16 men, 9 women) Used a single-blind cross-over design (meaning one time the […]
Resting Longer Between Sets Appears Better
A new study in the JSCR reveals that resting longer between sets appears better for strength and gaining muscle mass[1]. Resting longer between sets allows for greater intensity and more repetitions each set. This results in greater volume-load over the course of a training session (volume load = repetitions x weight, if you have my […]
Incorrect Terminology Running Rampant in the Jump World
This is an excerpt from a well known vertical jump internet expert. Talking about how they use the “conjugate method” of training by implementing both “explosive” and “strength” exercises in the same session. There is only one problem with this post: it’s not even close to the actual conjugate method of training. Here is a […]
Cluster Sets for Developing Power
by Brett Holland, PT, DPT, CSCS Cluster sets are just a fancy word for resting between reps in a set. For example in a typical exercise you might perform 10 repetitions continuously without rest. The 10th repetition is (usually)more difficult and you may experience an exercise burn towards the end. In a cluster […]
To maximize running speed you must train in the horizontal plane
by Brett Holland, PT, DPT, CSCS When you think of exercises to increase running speed, the back/front squat, deadlift, and lunges quickly come to mind. These exercises are performed in what is called the vertical plane. Simply meaning the muscles are functioning in the same manner as they would for you to perform a vertical jump […]
Why are baseball players still swinging weighted bats in the on-deck circle?
by Brett Holland, PT, DPT, CSCS Its 2015 and it is completely mind-blowing that baseball players continue to use donuts, weighted sleeves, and heavy bats in the on deck circle. Weighted bats do absolutely nothing, let me repeat that, swinging a weighted bat in the on deck circle does absolutely nothing except….make you slower and […]
Field tests that predict performance in baseball
by Brett Holland, PT, DPT, CSCS You can think of field tests like the physical fitness tests you used to take in gym class (sit-ups, bar hang, the dreaded sit and reach ugh!). The difference is these tests are correlated with baseball performance variables (bat speed, throwing velocity) which makes them useful for getting baseline […]
Plyometrics to increase your vertical
by Brett Holland, PT, DPT, CSCS Laymen’s Cliff Notes: •Depth Jump Definition: A depth jump is considered an impact plyometric involving a substantial drop from a surface, subsequent contact with the ground, and then a quick upward burst/jump. •Depth Jumps involve the stretch shortening cycle (think of when your doctor tests your reflexes with a […]
5 reasons the box squat should be in your program
by Brett Holland, PT, DPT, CSCS 09/15/2015 1. Keeps the back in better alignment -The box squat allows you to squat wide or narrow and still maintain a more vertical spinal alignment. Typically wider squats are associated with greater stress on the back due to compensatory motion occurring in the spine. A 2012 study published in the Journal of Strength […]
Get explosive bat speed with weighted implement training
by Brett Holland, PT, DPT, CSCS 09/15/2015 Did you know you could increase your bat speed by 6-10% using weighted implement training [1] Increased Bat Speed Results In: •Increased ball distance •Increased decision making time (allows a hitter to wait longer) What is Weighted Implement Training? •Weighted implement training is a sport specific training program […]