**A lot of coaches have many different methods and tricks. All of these speed, explosive, and quickness drills in TXT are the ones that have been proven to work for our athletes. You may have heard of the principle that if you train speed slow, you will become slow. Well there’s truth to it, you need to train your body all out as explosive and fast as it can go to become faster with optimal rest. So think why would repeated 100 yard sprints help? When by the 3rd sprint you are training your speed at maybe 75%. Most coaches speed training becomes conditioning. Here are the speed methodics we use. They are not to take over your conditioning or sport specific craft just as a compliment to better those attributes.
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Classic Speed Drills- As we see in the beginning of the base phase we take you through a series of classic speed drills. These speed drills will get you activating the proper movements when running along with forcing your body to learn some of the proper techniques through these methodics. We teach your body to open up your stride length while training your stride frequency. This is exactly what speed is: SPEED=STRIDE LENGTH x STRIDE FREQUENCY
Plyometric & Ladder Circuit- The ladder will enable you to work on a few skills that need to be trained. Foot-eye coordination is very important in all aspects as an athlete as well as quick feet. Foot work trained here will transition tremendously into your competition because we are priming the nervous system to recruit motor units across a wide variety of motions. Next is the plyometric circuit, this is extremely important to train your own bodyweight explosively because this is what you will be throwing around in your sport. This is responsible for making you extremely explosive dynamically. It’s important when performing the plyos that we commit to and perform the cycle of the legs. When “cycle” is mentioned, I’m pertaining to the natural motion of the running cycle your legs perform when running properly. This motion is closely related to that of the motion when you pedal a bicycle.
Basic keys to remember here without over complicating it are to 1. drive the knee forcefully up,
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2. then extending that foot out in front while striking the ground on the ball of the foot, 3. then driving that foot back so the leg becomes fully extended, 4. repeat leg to leg. Make sure the cycle is properly executed as a natural motion when performing all plyos. Don’t feel
overwhelmed this is just an introduction the videos will provide visual instruction.
Jumping- Jumping for max effort is one of the most important methods to train in this program.
TXT takes you through a series of jumping which progressively become harder. These are essential when training your explosiveness of hips and posterior chain muscles. If we are able to forcefully train your body to explode on to a 54” box or quickly pop your hips from your knees, we can then use those same motions and muscles to propel yourself down the court or across the field. I personally credit jumping to the lowering of my 40/60 as well as lightning fast game speed.
Me jumping 64 inches
Lifting
**Your lifting will contain a series of methods all designed systematically for you to overall transition you into the best explosive athlete possible.
Powerlifting Method- These lifts are simply to build your absolute strength or the maximum weight you can lift for one rep(one rep max). However, these lifts also provide an
overwhelming assistance to the building of your foundation (base) and compliment explosive lifts. Core strength along with the prime multiple joint movements of the upper and lower body will be broke down with these particular lifts. They are proven to help the body grow when
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trained properly and with heavy weight that tax the nervous system. These are done in low rep range with really high intensity and high rest periods. Look for deadlifts, heavy squats, and bench press.
Bodybuilding Method- Included is some bodybuilding in this program in the beginning to add as much muscle mass as possible. We wanted this program to substitute as your off season training and this is a great method for hypertrophy (adding size to muscles) in the beginning stages of your training. Look for these to be high rep, high intensity, with low rest time.
Example would be when the program directs you to superset a series of lifts where you will do a set of each exercise then move right to the next exercise completing all with no rest in between, then resting when all are accomplished, then repeat the supersets again.
Olympic Lifts- these may be the lifts that catch the most heat as far as coaches skepticism, but they are the most important when transitioning to competition along with the next method.
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These particular lifts you are training powerful hip extension followed by quick hip flexion.
That’s all we are targeting when it comes to these!!! Many athletes and coaches become scared of these because of incorrect form and possibility of injury, well go down in weight and learn them because you tell me an athlete that doesn’t need quick, powerful hips? You can injure yourself doing all kinds of training improperly, but because TXT simply stresses the action of the hips here we don’t have to spend hours dwelling on incorrect form. This may sound crazy but as long as we are extending then flexing the hips as quickly and powerfully as possible while maintaining proper foot placement, it doesn’t matter what your technique flaws may be as long as your safety is not compromised. This doesn’t mean we can stray too far from form, I display in the videos how to properly achieve these. I trained solely Olympic lifts at one point and not only maintained ALL of my speed and explosiveness I GAINED some. If you plan to skip these you should pack it up because I promise these “ground based”
explosive lifts will increase your performance tremendously. They should be performed low rep, with high intensity, and high rest intervals between bouts. These will be your snatches, cleans, jerks, and pulls.
Explosive Power Method- this pertains to a lot of the manipulating of the fast twitch fibers.
Here you will train the force of the weight you can lift along with the velocity at which you can perform the lift. When we multiply these, we get power, which is directly needed in all
competition. You need to be strong sure and you need to be fast in sport, well these are the lifts that help bridge the gap. These are your dynamic lifts which are performed with specific coaching. Pay close attention as to how to perform them in the video instruction they play the major role in your explosive training in TXT. These are not necessarily lifts that were created,
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what was created was taking the essential multi joint movements and performing them in a completely different manner to manipulate your fast twitch fibers.
How to follow TXT
Total Xplosive Training is an accumulation of these methods carefully placed in meticulous order for you as an athlete to become the most powerful, fast, and explosive athlete possible.
It is urged for you not to deviate or alter any of the order or placement of the program it is specifically designed for you to manipulate and extract as much potential from your body in the exact order it is in by placing emphasis on particular movements and muscles.
Like mentioned earlier there are 3 phases and each phase is 4 weeks long. For example you have the base phase; you will begin the program here on Monday. Every Monday for the next 4 weeks you will follow the exact routine (reps, sets, etc.).
Record the weight used in the space provided. This is important for you to track consistently the weights used to make sure progression is obtained.
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Performance Points
Percentages-
Most performance based programs base your rep scheme on a series of percentages.
However, TXT urges you to work to your capacity each and every day. We need you to get as strong as you can as quickly as possible and this is how we push your limits by consistently pushing heavy weight. In some programs, beginning stages are devoted to hypertrophy so you would be performing anywhere from 50-65% of your 1 rep max on core lifts. TXT instills pushing heavy weight on your core lifts while performing hypertrophy with auxiliary lifts with rep schemes, rest intervals, and exercise selection.
How to choose the right weight. First like we mentioned we determine your 1 rep max in our core lifts. From this we use our own common sense; if the program calls for 5 sets of 5 reps we would find a weight that we could do at least 4 and no more than 6. If it becomes too heavy we lower it and when it becomes too light we increase the load. The rep schemes week to week are designed for you to increase percentages of your loads. For instance, you have 5 sets of 5 reps the first week, the next week we may use 3 reps which would obviously allow you to move a heavier load than performed with 5 reps. So basically you want to make sure that each exercise is performed in correlation with the reps unless specified (Light) or if it has a specified percentage. So make sure you are performing each methodic with the greatest load while maintaining the given amount of reps.
Certain lifts will be labeled with a certain percentage, simply follow this based off your 1 rep max. When the lift has (Light) next to it we want to perform these lifts with a gradual
progression starting at 50% of your 1 rep max.
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Rest Interval-
-Each and every speed/explosive movement should be done before your lifting and consist of a 2-4 minute rest in between each bout.
-When the program calls for you to superset exercises there is to be no rest between each exercise. When all the exercises are completed then you rest 1-2 minutes between each bout.
-All other lifts should maintain a rest interval of 2-3 minutes in between in order for you to completely replenish the muscles for the next bout.
Click on each and every exercise title to learn exactly how to perform each exercise through video instruction. Make sure you read the instruction above each video of how to perform them as you move from phase to phase. If you need to print the entire
workout or fill in the chart so you can record your weight, distance, times etc…
Good Luck make sure you fill out the evaluation card on the very last week of training. When you have completed all 3 phases take an entire week off and you will be ready for competition.
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