If you’re using percentages to assign intensity for your workouts, you could be setting your athletes up for failure. This is where velocity-based training comes in. Coach Nick Garcia explains how he uses it successfully in both team and individual settings so you can apply it to your training.
Medicine balls, especially those with a heavier load, continuously stress the proper order of the muscles and limbs involved in a movement to create maximum force. Medicine ball multi-throws develop coordination and stress constant acceleration in all three planes of movement, bridging the gap between the weight room and the field or court of play.
Dr. Bondarchuk’s System relies on three training cycles for athletes: The Developmental, Cleanse/Rest, and Maintenance cycles. This article focuses on the set up and implementation of the Maintenance Cycle, which is used to help athletes hold their peak form from one big meet to another.