Upload
votuyen
View
220
Download
0
Embed Size (px)
Citation preview
*READTHISFIRST*
Beforewejumpin,youshouldknowmyreasonforwritingthismanual.
WhenIwrotethis,IdidNOTwanttogiveyousomecookie‐cutterprogramthat
wouldn’tgetyouthebestresultspossible.Iwantedtogiveyouamanualthatwould
allowyoutodesignyourownOPTIMALprograms,EXPLODEyourresultsand
understandtheWHY.
Andthat’swhatI’mgivingyoutoday.Thisissuperpowerfulstuffandwillgiveyoua
HUGEedgeonyourcompetition,whichismygoalforthismanual:Togiveyouthe
edgeyouneedtosucceed.
Ifyou’reseriousaboutbecominganincredibleathlete,readon…
The FREAK
Athlete Formula
BY TAYLOR ALLAN
www.TaylorAllanTraining.com
®TaylorAllanTraining
TABLE OF CONTENTS
1.) INTRODUCTION
2.) WHAT’S YOUR DEFINITION OF “FREAK?”
3.) THE PHASES: STEPS 1 TO 4
4.) THE ENTIRE PROCESS: TIE IT TOGETHER
5.) THE PHASES WITHIN THE PHASES
6.) THE TRAINING METHODS
7.) THE FREAK WORKOUT TEMPLATE
8.) A BIRD’S EYE VIEW
Thanks for downloading my FREAK Athlete Formula Manual. Inside you will
find the principles of high-powered performance training that I use with my
athletes to absolutely EXPLODE their results. You are holding in your hands
right now the step-by-step blueprint to becoming an athletic freak.
Let’s do this.
WhenIbeganwritingthismanual,mostcoachessaidthatthiswastoocomplexfor
mostathletestounderstand.TheysaidthatIshouldkeepthingssimpleandjustgive
acookie‐cuttersystemthateveryathletecouldcomprehendanduse.
Theyalsosaidthatthissystemshouldbeexclusivetoadvancedstrengthcoaches
andifallathletesunderstoodit,we’dbeoutofajobquickly.
Ononehand,Icanunderstandwheretheyarecomingfrom.Iftheathletescan’t
understandit,theycan’tuseit.
Ontheotherhand,allthecookie‐cutterinformationisalreadyoutthere!Pretty
mucheveryathleteandtheirbrotherknowsaboutthebasicprinciplesmostcoaches
talkabout:conjugateperiodization,maxeffortlifts,metabolicresistancecardio,etc
etc.
Screw.That.
TherewasnowayIwasabouttowasteanyone’stimewritinganentiremanualona
simplesportstrainingprogramthathasbeenrehashedamilliontimesonthe
internet.AnyidiotcancopyaJoeDeFrancoprogramandthrowituponawebsite
(nothingagainstJoeD’sprograms–it’sjustthateveryonehasseenthemamillion
timesalready).
Ittakesarealexperttobreakdownthesystemofwhatgoesintotakinganathlete
fromnovicetoprointheathleticdevelopmentprocess,andallthetweaksalongthe
waytokeepprogressmoving.
Andbesides,ifI’mcoachinganathlete,IWANTthemtoknowthismaterial.I’m
nevergoingtobeafraidformyjobbecausethereisaLOTmoretomysystemsand
trainingphilosophy.
Inmyopinion,everyathleteneedstounderstandthisformula.Theformulatogo
fromarawbeginnertoaFREAKYexplosiveathlete.
Readit,learnit,masterit.Andaboveallelse,TAKEACTION.
Herewego…
INTRODUCTION
Manypeopleclaimtohavefoundthenextbigthing;theholygrail,themagicbullet,
andthekeytocreatingadominantathlete.Thesportstrainingindustryseemstogo
throughfazeswhereonedaykettlebellswillbethecureforcancer,butthenextit
willbestrongmantraining.Then,itwillbeanewverticaljumptrainingtechnique,
thenmaybesomemagicalanti‐oxidantpills.
Whoisright?Theyallare.
Okay,maybeexceptforthoseAcaiidiotswiththeir“magicberrythatwillmakeyou
lose127pounds,jump11incheshigherandcureyourerectiledysfunctionallin
threeshortdays.”
ButIdigress…
ThepointI’mtryingtomakeis,theyareright,buttheyhaveonlyfoundonepieceto
thepuzzle.Thereisnoholygrail,nomagicbullet,noovernightfix.
Thereis,however,astep‐by‐stepprocesstotransforminganaverageathleteintoan
explosive,powerful,raw,athleticFREAK.
TheathleticFREAKisnotconcernedsimplywithverticaljumptraining.Butthey
studyit.Theyarenotconcernedwiththelatestkettlebellmovementorstrongman
liftbuttheyusethemintheirtraining.Theydon’tlistenwhenthelatest“speed
guru”attheirlocalVelocitycentertellsthemhecanhavethemrunninga4.340–
buttheydevoureverysinglepieceofspeedandquicknesstraininginformationthey
canpossiblyaffordtogettheirhandson.
Yousee,theathleticFREAKdoesn’tprescribetothelatestfad.Becausetheyhave
learnedeachcomponentofthetrainingprocesstheycanfinetunetheir
programmingfortheirgoalsnomatterwhatsituationtheyarein.Theyusewhat
works,followaproven,step‐by‐stepsystemandDOMINATEtheircompetitionday‐
in,day‐out.
Youareabouttolearnthatsameprovensystem,andwhenyoufollowit,youtoowill
becomeanathleticFREAK.Don’tskipanysteps,don’ttakeanyshortcuts,anddon’t
takenoforananswer.
WHAT’SYOURDEFINITIONOFFREAK?
Here’smine:
“Efficient.Powerful.Unbreakable.Masterful.Vital.”
YeahIknow,itsoundskindacheesybutitdescribesEXACTLYwhattheFREAK
athletetrulyisabout.
TheathleticFREAKisallofthesethings,sinceeachofthemcombinetomakeupthe
entireathleticpuzzle.
Theyareefficient–theirmovementshavenoenergyleaks.Theyskipacrossthe
groundlikearockacrosswaterandtakeofflikearocketshipintotheair,all
withoutwastingasingleounceofmovement.
Theyarepowerful.Theyareinhumanlystrong,whilebeingfastenoughtoharness
usethatstrengthinatasplitsecond’snotice.Theyproduceincredibleforcewithin
eachoftheirmovements.
Theyareunbreakable.Theirbodiesarelikeelasticsteel,unbreakablewhilebeing
abletogetintoanypositiontheyneedtoontheirfieldofplay.Theyneverhave
ankleinjuriesbecausetheirfeetarestrongandstiff,abletoabsorbanyforcethe
athleteinflictsuponthem.Theyneverhaveknee,backorshoulderpainbecause
theirbodyisinperfectalignmentasaresultoftheirtraining.
Theyaremasterfulattheircraft–theyarestudentsoftheathletictrainingprocess.
Theyneverstoplearninganddowhateverittakestogettheirhandsonnew
informationrelatedtobecomingstronger,faster,andmoreexplosive.
Theyarefullofvitalityandenergy.Asaresultoftheirincrediblenutrition,they
haveachievedvibranthealth,andcanoutlastalloftheircompetitors.Theyrecover
faster,trainharder,andproducecrystal‐clearthinkingatalltimes.
TheathleticFREAKisthefullpackage.40+inchverticaljump,sub‐4.540,jacked,
ripped,hugesquat,benchpressanddeadlift,lightningquick,explosivefirststep,
highlyskilled,andsharpasatack.Thegreatestfearanddeepestenvyofeveryother
athletetheyface.
TheathleticFREAKisefficient,powerful,unbreakable,masterfulandvital.Andthat
iswhytheyarealwayssuccessful.
Okay,enoughtalk.Youarereadingthismanualbecauseyouareanaction‐taker.
Let’sgetrightdownintoit.
THEPHASES
Therearefourphasesinvolvedintheathletictrainingsequence.
Iliketothinkoftheentireprocessassimilartobuildingahouse(yeah,yeah,I’mall
aboutthecheesymetaphorstodaybutstaywithme).I’msuresomeoneelsehas
referredtoitthatway,butiftheyhavethenI’veneverheardit,soI’mtakingcredit
fornow.
PHASE1:LAYINGTHEFOUNDATION
Inthebeginning,youarelayingthefoundationonwhichthehouseisbuilt.You
wouldn’tbuildahouseontopofsand,justlikeyouwouldn’tbuildstrengthand
powerontopofdysfunction.
Thefoundationofallmovementismobility,stabilityandtheabilitytoabsorbforce.
Thefocusofthisphaseistobuildthesequalities.Itprobablyseemslikeaboring
thingtodo,butthetruthisthatalmostallathleteswillseedramaticandimmediate
increasesintheirathleticabilityacrosstheboardduringthisphase.
Sohere’swhatwedo.
Weneedtoteachthebodyproperpositionsothatwhenweaddstrengthandspeed
weareaddingthemtotherightplace.Welearntoabsorbforce,aswellasadd
endurancetothisposition,sothatwearestableunderfatigueandbulletproofto
injury.
Note:Forceabsorptionisbasicallytheabilitytoland,gatherand/orplantinsucha
waythatyourbodyabsorbsalloftheforceefficientlyandquicklysothatyoucan
makeanexplosivecounter‐movement.(Thinkchangingdirectionorgatheringfora
verticaljump).
*Rememberthatthemoreforcewecanefficientlyabsorb,themorewecancreate.
Yourfeetmustalsobeverystrongandabletoabsorbtheforcescreatedbyyour
hips–keepinmindthatyourfeetareyourpointofcontactwiththeground.Ifthis
linkinthechainisweak,youareessentiallyrunningonflattires.
Also,sincethereisahugeneural(ie.learning)aspecttoallofourmovements
(sprinting,jumping,weightliftingmovements,etc.)weneedtopracticeandbecome
efficientatthemsothatwecanbuildmassivestrengthandblazingspeedlateron.
So,tosummarize,thekeystothisphaseare:
‐ Mobility,stability,muscleactivation
‐ Forceabsorption,getting“lightonourfeet”
‐ Learningthecorrectmovements
Todothisweuseplentyofmobilityandsofttissuework,variouslow‐intensity
hops,jumpsandlandingstoteachforceabsorption,isometricholdstolengthenand
activatespecificmuscles,andlowrep,higher‐volume,lowerintensityweightroom
worktoteachpropermovementpatterns(think6setsof3@80%intensity).We
willoftenperform“speed”repsandpausedrepstoteachproperpositioning.
AsIsaidbefore,mostpeoplewillseeimmediategainsintheirathleticismduring
thisphasesimplybecausetheirbodyismovingsomuchmoreefficiently.
PHASE2:BUILDINGUPONTHEFOUNDATION
Okay,nowthatwe’vegotallourmovementproblemsironedout,wearereadyto
startlayingsomebrickuponthatfoundation.Inourterms,thismeansgettingsome
size,strengthandspeedunderourhood.
Thefocusofthisphaseistobridgethegapbetweenphase1andphase3–to
graduallyincreasethecomplexityandintensityofourtrainingsothatweareready
formoreadvancedmovementslateron.
Wealsoneedtospecificallyfocusonstrengthdevelopmentduringthisphaseasa
foundationtofuturephases.
Thekeystothisphaseare:
‐ Strength
‐ Size
‐ Strength
‐ Forceproductionandlow‐levelreactivity
‐ Strength
‐ Strength
HopefullyI’vemademypoint:Strengthiskey.Weusebig,basicandheavy
weightroomworktobuildupoursizeandstrength,alongwithalowervolumeof
moderate‐intensityplyometricworktoteachreactivity(ie.The“bounce”).
Thestrengthworkneedstobemorebasicthatthestrengthworkinphase3,sowe
willusepausedreps,singlelimbworkandisometricsmoreoftenthanfullrangeup‐
and‐downrepsinthisphase.
Also,sticktobasicmovementshereandkeepitsimple.Gripwork,neckwork,direct
armworklikecurlsandlittlethingslikethataresimplyawasteofourtimeand
recoveryability.Weneedtofocusonthebigbasicmovementsinthisstage.Ifyou
wanttothrowinacoupleextrasetsofcurlsattheendofyourworkout,sobeit.Just
makesureyou’refocusingontheimportantstuffandmakingprogress.
RememberthatjustbecausetheFOCUSofthephasechanges,weneverlose
sightofanyofourotherqualitiesthatwebuiltinpastphases(mobility,
stability,absorption,conditioning,etc.)Weareconstantlymaintainingour
otherqualities,astheyallowustocontinuebuildinguponthem.Theyarethe
foundation.Weknowthatwithoutthebasicqualitiesinplace,wewillplateau
and/orendupinjured.
PHASE3:PUTTINGUPTHEROOF
Thisisn’tsomuchofaphase,asitisadestinationwhereyoucanstayaslongasyou
needto–oratleastuntilyoubecomeasgreatofanathleteasyoucouldeverdream
tobe.WeneedtokeepinmindthatweMUSTmaintainourfoundationalqualitiesas
westayinthisphase–otherwisewewillendupinjuredandhavetostartfrom
squareonealloveragain.
Atthispoint,youareawell‐oiledmachine.Yourbodyisbulletprooftoinjury,strong
asabull,andreadyforalltheintensivetrainingweareabouttoinflictuponit.
Withinthisphasetherearereallytwosub‐phases.Youwilltogglebackandforth
betweenthem,stickingwitheachphaseuntilyourgainsinathleticismrundry.
Thebasicideaistobuildawholebunchofstrength,thenshifttospeedworkand
tapitallout,thengobackandgetsomemorestrength,andsoonuntilyou’reold
andgreyoruntilyou’reasathleticasyoucouldeverwanttobe.
‐‐‐Warning:Timeforanothercheesymetaphor‐‐‐
Theprocessofphase3issimilartogettingwaterfromawell.Yourgainsin
athleticismarethewater,andyouaretryingtocollectasmuchofitasyoucan.The
waterpumpthatfillsthewellwithwaterisyourstrength.Whenyoustoppumping
waterintothewell,thereisonlysomuchyoucantakefromitbeforeitrunsdry.
Thisisthesimilartotryingtobuildspeedandreactivity–youfirstneedabaseline
levelofstrengthtodrawfromoryourgainswillbenon‐existant:liketryingtotake
waterfromanemptywell.
PHASE3A
Duringthefirstsub‐phase,weshiftthefocustospeedandreactiveworkforawhile,
inanattempttotapoutallofourstrength.Wewanttogettothepointwhereweare
capableofharnessingallofouravailablestrengthinafastmovementlikean
explosiveverticaljumporalightningquickfirststep.
Thekeystothisphaseare:
‐ Speed
‐ Reactivity
‐ “Movementefficiency”(atermcoinedbymyfriendKellyBaggettwhich
basicallymeansyourco‐ordinationinagivenmovement)
‐ Maintainingstrength
Wedothisusingvarioushigh‐intensityplyometricdrills,alowvolumeofstrength
work,andbyspendingasignificantamountoftimepracticingthespecific
movementsofoursportatahighspeed.
Thisisthetimewhentheathleteswhopaidtheirduesinphaseoneandtworeally
seetheirathleticabilityexplode.It’salsothephasewheretheathleteswhoskip
rightaheadtoitendupinjuredand/orseeingabsolutelynogains.
Inallhonesty,themainreasonthisphaseworkssowellisbecauseitallowsalotof
thefatiguewebuiltupfromourstrengthworktodissipate.Thisleavesusmore
freshandabletoexpressournewfoundathleticability.
Thereisofcoursealargebenefittothereactiveworkaswell,butinmyexperience
themajorityofthelong‐termgainsaremadeduetostrengthincreases.
Take‐homepoint:STRENGTHISKING.Don’tneglecttheotherphases.
Also,ifyouplayasportmorethan2or3timesperweek,forgetaboutthisphase
entirely.JuststicktoPhase3Bandgetstrong–yoursportwilltakecareofyour
movementworkforyou!
PHASE3B
Phase3Bisbasicallyamoreadvanced,morecomplexversionofphase2.Thefocus
isagainonsizeandstrength,whilemaintainingreactiveabilityandspeed.
Therefore,thekeysarethesame:Strength,size,maintenancereactivework(albeit
moreadvancedthaninphase2),andmorestrength.
Then,onceyouhavebuiltasignificantamountofstrength,shiftbacktoPhase3A.
Rinseandrepeat.
Thestrengthworkinthisphaseisobviouslymorecomplexandheavierthanin
Phase2,becausewearenowabetterathlete.Wewilluseheavierweightsandpush
closertofailure.Wewillalsoaddmorecomplex,toughermovements.
Anotherdifferenceisthatnowwewanttofocusonweakpoints.InPhase2this
wouldhavebeenawasteofourtimeandrecoveryability.Weareadvancedenough
nowtorecognizewhatourweakpointsare(hamstrings,glutes,gripwork,neck
work,etc)andtobeabletotrainthemuntiltheyareourstrongpoints.
PHASE4:MAKINGSUREYOURROOFDOESN’TLEAK
Thisphaseisbasicallythepro‐athlete’slife.Youarealreadyplentyathleticenough,
soyourtrainingshiftsfocusfrombecomingmoreexplosivetostayingthatwayfor
aslongasyoucan.
Thebigkeyhereisstayinghealthyandinjury‐free.Thisfocusofthisphaseis
hauntinglyfamiliartophaseoneinthatweusemanyofthesametechniquesin
ordertokeepourbodyrunningsmoothly.
Thisiswhyyouseesomanyprofessionalathletestrainingthewaytheydo.Theyare
simplydoing“insurance”workagainstinjury.Themajorityofthemaren’ttryingto
getmoreexplosive.(Also,alotoftheirtrainerssuck…Butyoudidn’thearitfrom
me.)
Takehomepoint:Don’ttrytocopyaprogramdesignedforaprofessionalathlete.
KeystoPhase4:
‐ Stayhealthy
‐ Keepdevelopingyoursport‐specificskills
‐ Don’tspendallofyour100milliondollarcontractinoneplace
‐ Don’tdoanythingstupidthatwouldgetyoukickedoutoftheleague
Wedothisusingplentyofmobilityandsofttissuework,stretching,therapy,lotsof
variousisometricholds,maintenancestrengthwork,lotsofskillwork,andbynot
beinganidiot.
Simpleenough.
THEENTIREATHLETICFREAKDEVELOPMENTPROCESS
Step1.)Getyourbodyworkingproperly(softtissue,mobility,activationwork),
learnhowtodoallofthefoundationalmovements(squat,deadlift,singlelegwork,
jump,sprint,upperbodyworketc.)withgreatproficiency.Learntoabsorbforce
andgetlightonyourfeet.[Phase1]
Step2.)Getbrutallystrongonthefoundationalmovements.Keepitverysimple.
Begindevelopingbasicreactiveability.[Phase2]
Step3A.)Learntousethatstrengthinfastmovementsthatarespecifictoyour
sport.Tapoutyourstrengthreservoir.[Phase3A]
Step3B.)Gobackandgetstrongeragain.Recognizeandfocusonyourweakpoints.
GobacktostepAandtapoutallofyourstrength.Returntothisstageandget
strongeragain,thengobacktophaseAandsoon.Repeatthisprocessuntilyouare
satisfied.[Phase3B]
Step4.)Makethepros,makemillions,andtakecareofyourselfsothatyoudon’t
screwitallup.[Phase4]
That’sprettymuchit.Thereasonsomanyathletesmessitupisbecausetheywant
togostraittophase3Awithoutpayingtheirduesunderthebargettingstronger.
Don’tbethatathlete.Followthatexactsequencerightthereandyouwillachieve
massivesuccess.
“SohowdoIknowwhichphaseI’minrightnow?”
Putitthisway.Mostathleteswoulddowelltogobacktophaseone,regardlessof
howadvancedtheythinktheyare.
It’snotsomuchabouthowstrongyouareorhowexplosiveyouarethatdetermines
howadvancedyouare.It’showwellyourbodymoves.
Ifyou’repronetoinjury,gobacktophaseone.Period.Startover.
Mycriteriaforjudgingwhetheranathleteneedstostartatphaseoneorcanskip
aheadtophase3isthis:
1.) Theymustbeabletocomplete10singlelegpistolsquats
2.) Theymustbeabletosplitsquatatleast0.5xtheirbodyweightwiththeirrear
footelevatedonabench(i.e.ifyouweigh200lbs,youneedtobeableto
Bulgariansplitsquat100lbs)for5reps.
3.) Youmustbeabletocomplete30ormorepushupswithbodyweight
4.) Youmustbeabletocomplete8ormorepullupswithbodyweight
Thosearemycriteria.Ifyoucandoallofthese,thenyoucouldprobablyskipahead
tophase3–butI’dstillratherseeyoustartwithphase1foratleastonemonth.
THEPHASESWITHINTHEPHASES:MAKINGITALLWORK
Duringeachmainphase(1,2,3and4),thereisapre‐determinedsequenceweneed
tofollowinordertogetthebestpossibleresults.Eachsequencegenerallylastsfor
onemonth,whileeachphaselastsfor3months(ie.3one‐monthsequencesper
phase).
Makesense?Ihopeso.ItendtoovercomplicatethingssoletmeknowifI’mmaking
thistoocomplex.
Thesequencelookslikethis:
GPPSize&StrengthSpeed&Power
(GPPisexplainedbelow)
Forexample,phase3AwillhaveaGPPphase,astrengthphaseandaspeedphase.
3Bwillalsohaveit’sown,differentlydesigned,GPPphase,strengthphaseandspeed
phaseaswell.
It’sVERYimportanttonotethatwedon’twanttoloseANYofthequalitiesthatwe
havebuiltinthepreviousstages.Forexample,inthespeedandpowerphase,we
don’twanttolosethestrengthwebuiltinthesizeandstrengthphase.Wesimply
shiftthefocustospeedandpowerwork.
Wedothisbyincreasingthevolumeofplyometric‐typeactivityanddecreasingthe
volumeofweightroomwork.Butweneverleaveeitheroneentirely.
Alwayskeepinmindthemainfocusofthephaseyouarein!Forexample,ifyou’rein
phase2,themaingoalistogetmassivelystrong.Soyour“speed”blockwillbe
differentthansomeone’swhoisinphase3A.
KEYPOINT:
Theshiftsinfocusareveryslight.Ittakesalotofexperiencewithprogramdesign
tobeabletomakethesesubtleshiftswithoutlosinganyonequality,andwithout
losingtheentirefocusofthemainphaseyouarecurrentlyin.
That’swhyit’sveryimportanttofirstfollowawellthoughtoutprogramwrittenby
anexpertbeforeyoutrytodesignyourownprograms.
Here’saquickbreakdownofallofthephases:
GPP
GPPstandsforgeneralphysicalpreparedness.Inlayman’sterms,itmeansgetting
yourbodyreadyforthestrengthandspeedblocks.Itisstrikinglysimilartophase1
inthatwefocusonmovementefficiencyandlearningfirstandforemost,aswellas
conditioning.
TheGPPforeachphasehasaslightlydifferentfocus,butthepurposeisalwaysthe
same:toprepareforthetrainingahead.
Size&Strength
Thisone’sobvious.Duringthismonthwefocusonbuildingasizeandstrength
foundationsothatwecanuseittoworkoffofinthespeedandpowerphase.
SpeedandPower
Again,prettysimple.Weshiftthefocustospeedandpowerrelatedmovementsin
ourtrainingtotapoutasmuchofourexistingstrengthaspossible.
THETRAININGMETHODS
Herearetheonlytrainingmethodsyouneedtoconcernyourselfwith.Forgetbosu
ballsandothergimmickycrap–weareheretobecomefreakyathletes,notcircus
freaks.I’mnotincludingstretching,mobilityandmyofascialreleasework–you
shouldbedoingstuffthatalreadyeverytimeyoutrain.
MovementEfficiencyWork:
Quickfeetdrillslikebasiclinehopsandlowintensityplyometricdrills.Thiscanalso
besimplypracticingimportantmovementsofyoursporttogetbetteratthem.For
example,abasketballplayermightpracticeverticaljumps.
CorrectiveWork:
Pre‐habandrehabmovements(facepulls,rotatorcuffwork,etc.)Youneedtobe
doingthisonsomelevelthroughoutallofyourtraining,butmostoftheemphasison
thistrainingshouldbeinphase1.
BasicPlyometrics:
Lowintensityhops,jumps,shortersprints,medicineballwork
AdvancedPlyometrics:
Higherdepthjumps,higherdropjumps,longersprints,“shock”training
MaxEffortLifting:
Workinguptomaximumattemptsof1‐3repsinbig,basiccompoundmovements.
LowRepLifting:
Liftinginthe3‐8reprange
ModerateRepLifting:
Liftinginthe8‐12reprange
HighRepLifting:
Liftinginthe12‐20+reprange.Thisisuselessformostathletesexceptforthevery,
verystrong.
Conditioning:
Interval/complextraininglikestrongmanwork,bodyweightcircuitsorbarbell
complexes.Besidesthesemethods,thebestwaytogetintogameshapeistoplay
yoursporttogetyourselfintocondition.
THEFREAKATHLETETEMPLATE
Irealizethatit’simpossibletogiveaone‐sizefitsallprogramforathletesthatwill
workforeveryone.Itcan’tbedone.ButIcangiveyouatemplatetoworkoffofto
makesurethatyourtrainingissetupproperly.
Hereishowyoushouldbestructuringyourworkouts,inorder:
1.) MyofascialRelease:Youshouldbefoamrollingandusingthetennisballfor
about5‐10minutesbeforeeverysingleworkout.
2.) Stretch:Yes,Isaidstretch.It’sgottenabadraplately,butthefactisthatit
willnotdecreaseyourexplosiveness,itwillonlyhelpyoustayinjuryfree.
Stretchyourcalves,hipflexors,quads,hiprotators,glutes,pecs,lats,and
posteriorshouldercapsule.
3.) Mobilitywork:Thisisself‐explanatory.Youneedtobedoingdynamic
mobilityworkafteryourstretching.Everyoneandtheirbrotherhasseena
milliondifferentmobilitydrillsbynow,pick8‐10of‘emandgotowork.
4.) Activationwork:Thisispopularnowadaystoo,andforgoodreason.Besure
toactivateyourglutes,psoasandlowtraps.
5.) MovementEfficiencywork:Thisisjustlowlevelplyometricworklikeline
hops,jumprope,etctogetwarmedupandtogetlightonyourfeet.Thiscan
alsobebasicjumpingdrills,butalwaysstartwithsomesortoffootspeed
drill.
6.) Plyometrics:Nowwegetalittleheavieronthemovementworkandincrease
theintensity.Onlyaddthisinonceyou’reintophase3.
7.) Max‐effortlifting:Again,onlyforthoseinphase3.Theonlymax‐effortlifts
youshouldeverthinkaboutaresquats,deadlifts,benchpresses,pullups,
overheadpresses,andvariationsonthoselifts.Forgetaboutthingslikedips,
goodmorningsandotherliftsthatyoumightseeothersdoing.Thosewon’t
helpusforourpurposes.
8.) LowRepLifting:Thisisbasicallymax‐effortliftingforathleteswhoarestill
inthefirsttwophases.Samerulesasabove.
9.) Moderatereplifting:Prettymuchallathleteswilldothisinsomeformduring
everyphase.Obviouslyfocusoncompoundliftsandcorework,butsome
isolationworkforthegirlsneverhurtanyone–justdon’toverdoit.
10.) Highreplifting:Thiswillnothelpyououtintheleastunlessyou’reasuper
advanced,superstrongdude.Don’tbotherwiththisunlessyou’reatthat
level.
11.) Conditioning:ThisshouldALWAYSbelastinyourworkout.Don’tdoanyof
yourmovementworkorliftingwhenyou’refatigued.
*Notethatyourabdominalworkcangoprettymuchanywhereinthislineupafter
thewarmupphase.Youcanputitinduringyouractivationwork,supersetitwith
yourmainlifts,additinattheend,ordoitonoff‐days.Doesn’tmatter.Justgetit
done.
Here’sasampleworkoutyoucantakealookattogetanideaofhowtostructure
yourowntraining.Rememberthatthisisjustasample–don’tactuallyuseit.
1.)Warmup:foamroll,stretch,mobility,activation
2.)Quick‐FeetComplex:
3A.)DepthJumpsoffan18inchbox3x5
3B.)MedicineBallSlams3x10
4.)BackSquat:Workupto3heavysetsof3
5A.)Pullups:3x5,1xmaxrepswithbodyweight
5B.)PushPress:3x3,1x8
6A.)RDL:3x8
6B.)AbWheelRollouts:4x12
7.)Conditioning:BodyweightCircuitwithlunges,pushups,invertedrows,
prisonersquatsandinchworms–circuitthroughall5for10repseach,takea
briefrestthengobackatit.Complete4sets.
ThiswouldbeagoodfullbodyworkoutforanathleteinPhase2orPhase3Bwhois
focusedonstrength.
Hopefullythatwillgiveyouanideaofhowtostructureyourworkouts.Itisn’ttoo
difficult.Aslongasyoufollowthestepbystepformula,haveyourwarmupstuff,
movementwork,plyometrics,somebigcompoundlifts,corework,andconditioning
attheend,youcan’treallygowrong.
PUTTINGITALLINPERSPECTIVE
I’vetriedtosimplifyeverythingdownasmuchasIcan,butthereisquiteabitof
informationtogetthrough.Ihopeitisn’ttoomuchofajumbledmess,butjustin
case,I’mgoingtogothrougheverythingstepbystepforyounow.
Phase1.)
Focus–Mobility,stability,absorption,conditioning
MainMethods–Correctivework,moderatereplifting(8‐12),lowdepthdrops,basic
plyometricdrills,movementefficiencywork,conditioning
GPPSize&StrengthSpeed&PowerMoveontophase2
Phase2.)
Focus–Strength,size,basicreactivity
MainMethods–Lowreplifting(3‐8),moderatereplifting(8‐12).Focusonbasic
movementsandkeepitsimple.Useplentyofpausedreps(youcouldevenuse
exclusivelypausedrepsforeverythingatthispoint).
SecondaryMethods–Correctivework,basicplyometricDrills,movementefficiency,
conditioning
GPPSize&StrengthSpeed&PowerMoveontophase3A
Phase3A.)
Focus–Speedandpower
MainMethods–Lowreplifting,explosivereplifting,advancedplyometricdrills
SecondaryMethods–Correctivework,moderatereplifting,conditioning,
movementefficiency
GPPSize&StrengthSpeed&PowerMoveontophase3B
Phase3B.)
Focus–Moresize,strength,advancedreactivityandforceproductiontechniques
MainMethods–MaxEffortLifting(1‐3),Lowreplifting(3‐8),moderatereplifting
(8‐12),highreplifting(10‐20+).Focusonweakpoints.
SecondaryMethods–Correctivework,plyometricdrills,conditioning
GPPSize&StrengthSpeed&PowerMovebacktophase3A
========================================================
Rinseandrepeat.Untilyou’reasathleticasyou’lleverneedtobeandcancruise
throughphase4onautopilot.
========================================================
Ievenusedmyincredibleartskillstodesignthisgraphicforyouguystoput
everythingintoaniceneatformat.Itreatyouguyssowell!Icouldn’tfititonthis
pagesotakealookonthenextpage:
Ialsomadethispyramidmodeltosymbolizehoweachqualitybuildsonthenext:
IhopeIhavemadeeverythingasclearaspossibleforyou.Itwillbecomealot
clearerifyoucangetanexperiencedstrengthandconditioningcoachtogothrough
yourprogramandwriteitforyoubeforeyougoaheadandtackleityourself.
Idoofferapersonalcoachingprogramforsomeathletes,butitisverylimited.I
don’tworkwithmanyathletes,onlythetop1%,andIrefusetoworkwithtoomany
athletesatonce.
Ifyou’reabsolutelyseriousaboutbecomingthebestathleteyoucanpossiblybe,
headovertowww.TaylorAllanTraining.comandwecandiscussworkingtogether.
Besidesthat,resolvetostudyandmastereveryelementoftheathletictraining
processforyourself.It’syourdutyasaseriousathlete.
‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐
Trainhard,
TaylorAllan
www.TaylorAllanTraining.com
www.BasketballRenegades.com
PS.Ifyouareaseriousathleteandyoutrulywanttoblastthroughallofyoursports
traininggoals,I’vesetupapageforyouoveratwww.TaylorAllanTraining.comthat
willexplainmoreaboutwhatwewillbedoingtogether.Mycoachingprogrammay
ormaynotbesoldoutrightnow,itdependsonwhenyou’rereadingthis.Mybest
adviceistocheckbacklateronifwearecurrentlyfilledup.