Short&Simple Training Protocols that WORK

Strength and Conditioning Coach


When it comes to selecting the best training program for yourself, especially if you are an athlete looking to improve your performance on the field, you should always try to choose something simple and effective at the same time.

Competent coaches will be able to provide you with all you need within few, but effective, compound exercises. One of the best training programmes I have ever tried was taking (and indeed mixing) 4 to 5 exercises each session while I try to get better at executing them as time goes by.

If athletes were knowledgeable of what they need and focused only on them, they will be able to save a lot of time in the weight room (shorter gym session = better recovery = better performance on the field). The basics of athletic improvement that are learned in the weight room consist of QUALITY MOVEMENTS in which the main focus is — and should be — on patterns such as squat, hinge, lunge, push and pull and then pay extra attention on some extra core exercises such as plyo, sprint and jumps.

In order to save extra time you can also do exercises in a superset: supersetting a squat with a core movement is going to activate an athlete’s trunk and make him/her more efficient with every set. Additionally, this will also add a “conditioning” component into the training because of the ACTIVE REST (instead of completely relaxing in between sets, the athlete will perform some low-impact exercise) that is included in the mix.

Another example would be supersetting a big compound movement like the deadlift with a similar explosive one like the broad jump. This system or technique is called a contrast method, which saves lots of time while producing a big amount of power. When it comes to the upper body, incorporating the push/pull mechanics will help create amazing results. Take note, however, that splitting push exercises (bench press, push ups, etc.) from pull exercises (bent over row, chin ups, etc.) will not give you the same results achieved when supersetting the same exercises.

Furthermore, while performing a horizontal push exercise, you actually “pre-activate” the antagonist pulling muscles that you will need to use immediately in the second exercise or phase of your training session. Another “trick” I like to use in training the upper body is integrating core training into the push/pull so that you or your athletes do not need to do an extra 15 minute core exercise at the end of the session; but instead focus on, for instance, foam rolling and mobility. What I like to do for example is to build tri-sets, in which athletes perform 1 push, 1 pull, and then 1 core exercise: or I could also keep the traditional superset with 1 push and 1 pull but then modifying the 2 exercises in order to get some core work out of it. So, for example, by changing the barbell military press with a “kneeling single-arm press, you have already created a push/core exercise all in one.

Monday Strength Part 2: Anterior Chain and Acceleration Phase


Strength training has a positive influence on sprinting especially for field sports. The first part of sprinting is what we call the Acceleration phase. This is the phase in which the anterior chain plays an important role.

The acceleration phase should be coupled with a type of training that involves sprinting technique drills. This should be carried out on a regular basis to avoid any loss of power on the field. Obviously, poor mechanics do not help athletes move quickly and efficiently.

You can improve and develop the acceleration phase by training your anterior chain with knee-dominant movements such as the back squat. This can be done in the gym or any area where weights for weight training are available.

An interesting thing to note is that, the acceleration phase greatly involves the use, tension, and activation of the quads. It is usually in this phase that the athlete is physically arched low from the hips to the knee, maintaining a proper athletic stance.

The acceleration phase usually lasts about 10 mts during sprint practice. However, it is much shorter on the field provided that the athletes are already active moving before the acceleration phase even begins.

Moreover, increasing anterior chain strength will have a big impact on the change of direction and agility. When high activity or movement is needed within a small space (many field sports require that) it is more likely — and almost naturally — that an athlete will lower himself from the hips to the knees, which in turn puts a lot of stress and tension on the quads and hip flexors. This scenario once again highlights my argument above about how essential it is to train and improve strength in the quads, hips, and knees in order to perform more adequately.

As mentioned before, the back squat is the number one anterior-chain-dominant exercise. Although, other forms of exercises might also help athletes achieve the same result. These could be knee-dominant single leg exercises (one knee is bending forward, which may go a little over the toes), front squats, zercher squats, and safety bar squats.

How to Increase Speed On The Field

Strength and Conditioning Coach

Med Ball Superset to Increase Speed On The Field.

I love small excercises like these that have such a big impact. In these videos I am performing a couple of reps of Med Ball excercises that can improve your Speed and Movement on the pitch drastically.

It is important you pay very close attention to how I am performing these techniques. For the lateral throw it’s important to try and ‘make it look good’. It has to be a fluid movement. If you are training together with a buddy he could also ‘pass’ you the ball.

When performing the Vertical Throw it’s all about extension. So when finishing the movement extend (exteeeeeend) your full body. If you’ve never done these before just watch the video a few times and really try and focus on every movement I’m making. One more time:

1st video ◾ Lateral Throw: to build fluid hip and learn hot relax/contract quickly the muscles ➡ super effective on improving cutting and chage of direction.

2nd video ◾Vertical Throw: to build a great triple extension without spending days and weeks learning the olympic lifts.

So how to implement this in your schedule? Here’s how:

➡superset those movements once a week for a total volume of 80 to 100 reps

The videos can be watched on Instagram right here:

Are you ready to take your training to the next level?

Get my FREE Program and E-Book and benefit from what I’ve learned in years of training top-level athletes:

✓ Learn the number one mistake athletes and coaches are making

✓ Train the right way to feel Strong, Fast, and Energized

✓ Make sure you are Field Strong on Game Day