How to Get Fast Twitch Muscle: Rest

Humans have two basic types of muscle fibers – Type I (Slow twitch) and Type II (Fast Twitch). Type II fibers are further separated into Type IIa (producing high power/fast twitch) and Type IIx (producing the highest power/fastest twitch). If you want to jump higher, sprint faster, and be overall more explosive, you need to:…

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Nicotine: Eight Benefits

Nicotine stimulates the release of catecholamines, which helps to burn body fat.  Study here and here. Nicotine activates uncoupling proteins in mice, mitigating obesity.  Study here. Nicotine increases leptin (hormone that inhibits hunger) in rats.  Study here. Nicotine stimulates skeletal muscle mTOR (pathway of growth). Study here. Nicotine is a nootropic (enhancing cognitive function).  It…

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Football Periodisation: 10 Takeaways

1) Strength coaches should learn soccer language instead of expecting coaches to understand strength coach language “When, for example, a fitness coach from an outside football enters the football world, he often decides to keep using his own fitness jargon like aerobic and anaerobic.  Even worse, he expects everyone in the football world to learn…

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JACKEDTHLETE – Jacked, Strong, Explosive – High Frequency Training

JACKED [jakt] adjective – (of a person) having very well-developed muscles. ATHLETE [ˈaTHˌlēt] noun – a person who is proficient in sports and other forms of physical exercise. JACKEDTHLETE is meant for competitive athletes desiring both the physical development needed to compete at a high level (strength, power, and explosiveness) paired with the muscularity to…

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Block Periodization: 6 Takeaways

From “Block Periodization: Breakthrough in Sport Training” by Vladimir Issurin: 1) Contrary to popular belief, animals warm-up before running. “When rabbit came out from its burrow, it looked around (moving its head and stretching its neck and back muscles) and trotted forth and back several times” before running across the field.  Therefore, the rabbit performed…

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Supertraining: Takeaways

Notes from “Supertraining: 6th Edition, Expanded Version” by Yuri Verkhoshansky and Mel Siff: 1) Movement is not just Biomechanics, but also involves the Brain and Behavior (3 B’s of Movement – Shawn Myszka) “Note that the term kinesiological pattern is used in preference to “biomechanical pattern” or “biomechanics” to emphasize that we are not simply referring to…

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How to Jump Higher: Accentuated Eccentrics

Holding weight in the hands and dropping it before going upwards in a jump is known as Accentuated Eccentric Loading.  Compared to normal body weight jumping, this method proves to be more effective. Short-term: In elite male volleyball players, block jumps were performed at Body Weight and with a 20kg eccentric load.  The body weight jumps were…

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How to Jump Higher: Train the Upper Body

The vertical jump is not just a lower body movement.  Squats, Deadlifts, and plyometrics aren’t enough to optimize jump performance. You also need to develop the muscles of the torso: The erector spinae extend the trunk going into takeoff, enhancing jump height [1]. You should also be training the muscles of the arm: In a study…

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How to Jump Higher: Ankle Dorsiflexion

Bad ankles can decrease your vertical jump.  You can have a strong and powerful hip, but ultimately force has to travel through the ankle.  The ankle muscles contribute significantly to jump height [1], but they also ‘link’ hip and knee extension into the ground. Normal energy transfer and biomechanics are a product of decent levels…

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Instantly Jump Higher and Lift Heavier: Post-Activation Potentiation

Potentiation. Noun. The increase in strength of nerve impulses along pathways that have been used previously, either short-term or long-term. You spend months trying to jump higher and increase strength numbers.  What if you could be stronger and more explosive every time you entered the gym? Enter Post-Activation Potentiation (PAP): PAP is the phenomenon by which…

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