How to Jump Higher: 3 Things I Learned Gaining 3.5 Inches on my Vertical Jump in 10 Days

Over the last 10 days, I saw these results: Standing Jump from 31.5 inches to 34.5 inches  (+3.0 inches) Approach Jump from 34 inches to 37.5 inches (+3.5 inches) Here are some things I learned: 1) You Should Be Doing Band Assisted Jumps Video: Research: Study here, here, here, and here showing that assisted jump training is effective at improving jumping ability. Sidenote: You may not even have…

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10 Takeaways: Game Changer

Here are my top 10 points from Dr. Fergus Connolly’s book “Game Changer: The Art of Sports Science”: 1) Statistics have context.  Numbers, by themselves, could lead us down the wrong path. “So when we try to rate football or soccer players by the number of tackles or passes they’ve made we’re focusing on the…

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10 Takeaways: Peak Performance

My key points from “Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success,” by Brad Stulberg and Steve Magness:   1. “It’s not about 10,000 hours, it’s about seeking out ‘just-manageable challenges’ that barely exceed current capabilities.” 2. How we view stress fundamentally changes how our body responds to…

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10 Takeaways: The Oxygen Advantage

Here are my top 10 points from “The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques” by Patrick McKeown:   1. The blood already has enough oxygen. “During periods of rest the standard breathing volume for a healthy person is between 4 and 6 liters of air per minute, which results in almost complete oxygen saturation…

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10 Takeaways: Conscious Coaching

Here are my 10 key points from Brett Bartholomew’s book “Conscious Coaching: The Art & Science of Building Buy-In” 1)  Buy-in is trust – a combination of loyalty, results, and consistent positive actions. 2)  Relay information in a personal manner – this makes it more powerful.  “Don’t just teach the lessons, tell the stories.” 3)…

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20 Takeaways: Strength Training and Coordination: An Integrative Approach

My key points from “Strength Training and Coordination: An Integrative Approach” by Frans Bosch: 1.  Coordination must be taken into account during strength training “Most literature about strength training is highly mechanical in its approach, and Isaac Newton seems to have contributed more to strength training theory than all the neurophysiologists in history.” “Coordination at…

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10 Takeaways: The 1×20 Method

My key points from “The Revolutionary 1 x 20 RM Strength Training Program” by  Dr. Michael Yessis: 1. The 1×20 Method is effective for youth or beginner athletes. The body adapts more readily to lower intensity strength exercises (greater growth and development of the muscles, joints, and support structures without fatigue and chance of injury).…

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10 Takeaways: What We Need is Speed

My key points from “What We Need is Speed: Scientific Practice of Getting Fast” by Henk Kraaijenhof: 1.  “Try to find the right program for your athlete, not the right athlete for your program.”  “Some athlete’s superfood might be other athlete’s poison.” 2.  Sprint performance depends on the T-factors: Talent (genetic predisposition), Training, Temperature (need…

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How I Squatted 500 and Deadlifted 600: Reflexive Performance Reset

You don’t know what you don’t know – Douglas Heel   My body has seen its share of setbacks: Chronic Achilles tendonitis, patellar tendonitis, low back pain, a fractured collarbone, and too many groin strains and ankle sprains to count.  After high school athletics, walking on to play college basketball was out of the question.…

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Olympic Lifts Don’t Optimize Explosive Power

Paradigm shift. Noun: A fundamental change in approach or underlying assumptions. Before I start, it’s imperative to understand power.  Power is the product of strength and speed [18].  Generating high power outputs is one of the most important qualities an athlete can possess [8, 15, 18] as it largely determines explosive athletic performance [21].  For…

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