EP 018: Creating a Custom Strength and Conditioning Program

Math/Physics of Explosive Jumping:F=MxA (Force = Mass x Acceleration)The higher your squat one rep Max is the more potential you have for a higher vertical jump height.The faster you move the higher your jump will be. Both of these are neuro-muscular stimulations and adaptations. RFD (Rate of Force Development)How fast you can move heavy loads. 0-60mph. Low box squats or using the static/dynamic method will significantly influence rate of force development and increase your squat strength, leg power, thus improving vertical jump. Tips:feet/ankle position - 1. facing (neutral, outward)2. width narrow, shoulder width, wider than shoulder width) Armswing 40% of a jumpGet low with hips (Distance = more power) Knee/hip - low as you can go - creates more distance with gets more acceleration and high force output Triple extension and Hip ExtensionRecommendations:Jumping alone with just your body weight does not influence the needle unless you are a beginner. The higher your squat one rep Max is the more potential you have for a higher vertical jump height. I use contrast training with dumbbell jumps and body weight jumps. The load needs to be 10 to 30% of your body weight for the dumbbell jumps. Your body needs at least 2 minutes of recovery to restore. ATP/ CP energy system metabolism because of cellular and metabolic fatigue. Frequency for optimization is three times per week or every other day. Jumping Skill Hacks:Try slow squat into a quick upTry a fast squat into a quick upFoot position - width, neutral or external rotated feet/hipsTry arms down and up Try shooting arms back then explode up with legs and armsAdditional Plyometric Techniques to try:Drop Jumps is a powerful plyometric exercise where you step off an elevated platform, land on both feet, and immediately explode upward into a vertical jump with minimal ground contact time.Depth Jumps are advanced plyometric exercises where you step off an elevated box, land on the ground, and immediately explode upward into a maximum vertical jump.Band assisted Jumps (overspeed jump) is a ballistic or plyometric training exercise where an external support systemBy strategically unloading 10% to 30% of the athlete's body weight, the exercise alters standard biomechanics to allow for maximum velocity and heightened takeoff speeds that could not normally be achieved with body weight alone.Drop Jump: Uses a lower box (usually 12 to 24 inches), emphasizes stiff legs, minimal knee bend upon landing, and the fastest possible ground contact time. Depth Jump: Uses a higher box (often 30 inches or more), allows for a deeper knee bend (greater flexion) to absorb heavier forces, and prioritizes maximum vertical height over a quick touch-and-go. Safety Precautions: This is a high-intensity movement that places heavy stress on your joints. Beginners should master basic depth drops first and start with a low box of 12 to 16 inches. Prerequisites: Athletes should generally be able to squat at least 1.5 times their body weight before attempting heavy depth jumps to prevent injury. Discount Code:OVR Jump $25 off discount code https://c05592-3.myshopify.com/RyanFritz

What is a Pause Benching?Pause Benching is a static/dynamic method that emphasizes Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a start or low position. Benefits: 1. Stronger - Better 1RM 2. Increase in RFD rate of force development aka more power 3. Break through plateaus with precision data/analysis - Static/Dynamic Method (no inertia)4. Math or Physics (F=MxA, weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin). If you increase mass the total force goes up, or increase acceleration total force goes up or both force goes up. Cons: 1. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar (costly, booth tooth does work, always need VBT to know data and an app to analyze, some companies charge a monthly subscription). 2. If you chase Max Velocity you will get better with speed but not strength. Light force can move fast but heavy loads move slow. 3. VBT devices have different triggers meaning thresholds of what starts them recording. Some use a minimum velocity to start recording. Other devices use distance as a start threshold. Tips: 1. Key is near maximal effort, (DBs aren't enough weight) influence or move the needle. You need a barbell with as much weight as possible. Db’s require too much stability to get heavy enough loads for strength adaptation.2. Pausing at a low position allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). If you don't pause then you will use tension and elasticity to cheat thus making the reps easier. 3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement, goldilocks zone5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume). 6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. So 3x as much adaptation over 1x per week. 7. New/inexperienced or young training age athletes should master basic bench press mechanics and ROMs before trying pause benching (depth/ROM) . Work on control first before you introduce velocity. 8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. Recommendations:1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. For example, start with 50% effort and get the tempo, or pausing down and quick explosive movement up. Then slowly progress over time.2. If you don't have a VBT or can't afford a VBT device to Pause Bench 2-3 sec then explode up fast. This will get you the mechanics and an idea of speed but you will not have a why to track or analyze speed3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz OVR Performance https://c05592-3.myshopify.com/RyanFritz Momentous Supplements https://crrnt.app/MOME/KAnYVx4o

Math/Physics of Sprinting:Strength is the #1 Predictor of explosive performance ( aka Speed/Vertical Jump). One thing I consider is the Bodyweight to Squat Ratio (1RM Squat / your BW) or *The higher your 1RM Squat is, the faster potential speed you will have.Example: if you weigh 200lbs and you squat 200lbs you have a 1:1, your best potential 40 yd dash time will be 5.4sec. (math and physics). You can’t cheat this #.Tips:3 main points of sprinting - Stance, starts/acceleration and max velocity or top end speedStance - 3pt or 4pt stance getting as low as possible. Physics = you are trying to get horizontal or linear not vertical or up. When in a 2pt stance you don’t have optimal physics.Starts/Acceleration - Hips up they should be higher that shoulders again linear not vertical on first steps1st/2nd step - drive out or forward - don't go up, over exaggerate your shoulder swing and high knees, and also get into triple extension (ankle, knee, hip) in straight lineFirst 10 yds - looking down at ground with your head in a neutral position. Don’t look up at the finish line for the first couple of steps.Max velocity or top end speed - head neutral, Spine tall, big shoulder swing, High knee and triple extension. You are not accelerating anymore, you are maintaining your max speed or velocity.Starts are everything. Most sports accelerate 30 yds in one direction then change direction.Run on Toes (Dorsi Flexion)Forward lean - accel Arm/Shoulder swing is 40% PowerFinish - Run through the cone or finish line (many people slow up or stop too early = worse times)Dont's:False step (don’t step backwards) Trying to go forward not sideways. It is a waste of effort and energy.Stand up on first stepDon't let arms and feet vale out to sides, keep shoulders and feet/knees in straight ahead motions. Trying to go forward, not sideways. It is a waste of effort and energy.Recommendations:Acceleration = Velocity / TimeFrequency (ground contacts) + Stride Length“Must have FORCE first to have speed”. If you cannot generate any power you will not optimize speed.If you don't have an engine you will waste time doing speed, agility drills Ex. Prius vs a Formula 1 car. Prius does laps perfecting skills vs the F1 has a more powerful engine and can go faster. Drills:Wall drills (max intention, posture, triple extension, forward lean)Planks/PostureHurdles for high knees (acceleration or max velocity)Ankling progression for dorsi Flexion - using the achilles tendon as a slingshot Falling startsKneeling or Pushup starts (quick up in low position) Bullet Belt (pop/rip) - Downside is you need a partnerSled (appropriate load) Overspeed bandsFilm or video yourself or a friend (front/back and side view)Final Thoughts:Practice frequently - everyday or every other day 3-5x per week - Neural drive and adaptationKeep Training volume low 2-5 reps max per session (don't do alot of reps) (weekly volume)Rest intervals 2-10mins of rest between max efforts (ATP/CP restore). Science of Cardio www.scienceofcardio.comOVR Performance https://c05592-3.myshopify.com/RyanFritz Momentus Supplements https://crrnt.app/MOME/KAnYVx4o

Box Squats are a Low ROM Bar Squat that emphasize Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a low position. The key is pausing at the bottom of the squat ROM for 2-3 seconds on a fixed height box then driving up as fast as you can. This is a math and physics equation that will increase your maximum squat weight, influence your 40yd dash time as well as potentially increase your vertical jump height. Benefits/Pros: 1. Stronger - Better 1RM 2. Increase in RFD rate of force development3. Break through plateaus with precision data/analysis - Static/Dynamic Method 4. Jump Higher better hip or triple extension 5. Faster sprinting speeds - physics (F=MxA) The science behind speed. 6. Knee Shear Reduced loaded on Glutes not knees (physics) ¼ squat creates more risk for ACL injuriesCons: 1. Lack of Mobility Lumbo/Pelvic rhythm - Back pain or Hip/Leg pain like sciatica Modify (adjust depth if you have pain). 2. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar Tips or Meat and Potatoes: 1. 12" plyo Box with 4-6" soft Pad as a topper (soft like cushion harder to get going) Don't use a hard bench. You want it to be challenging to get going or start. A hard surface will allow you to cheat/compensate or assist/help to get you moving. 2. Pausing at low position or sitting on box/pad allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). 3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume) “Stimulate Not Annihilate" 6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. If you have pains, tweaks, or aren’t rested enough you can have success with 2x per month. 7. New/inexperienced or young training age athletes should master basic squat mechanics and ROMs before trying box squats (depth/ROM) . 8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. Recommendations:1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. Example start with 50% effort and get the tempo, or pausing down and quick explosive movement up. Figure out your box height, you may have to try difference bars. 2. If you don't have a VBT or can't afford a VBT device to Pause Squat 2-3 sec then explode up fast. 3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz OVR Performance https://c05592-3.myshopify.com/RyanFritz Momentus Supplements https://crrnt.app/MOME/KAnYVx4oRogue Fitness http://www.roguefitness.com/?a_aid=utqqlhed26res

What is VBT Velocity Based Training? How fast you move heavy loads or weights, Sensors on a barbell measure your lifting speed in meters per second (m/s) - F=MxA weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin. The higher and faster you can move heavy loads the higher the maximum effort or weight on barbellTypes:Booth tooth = Enode, Kinvent, Kpower or Tethered = OVR velocity or VitruvePros:Stronger, Increase Power output, Break PRs, Get out of Plateaus, VBT dials in proper loads - Rate of Force Development RFD (principle /method/sci. mechanism)Cons:Too fast or too light not improve Strength/power - Goal specificity (power clean 1-2m/s vs strength)Tips:Strength = 0.6-0.2m/s, VBT dials in Proper loads - Examples of too light/fast, too heavy/slow, optimal power (goldilocks zone)Recommendation:OVR Performamce $25 off coupon (Velocity) https://c05592-3.myshopify.com/RyanFritzScience of Cardio www.scienceofcardio.comhttps://www.scienceofcardio.com/podcastOVR Performamce https://c05592-3.myshopify.com/RyanFritzMomentus Supplements https://crrnt.app/MOME/KAnYVx4oIsophit https://www.isophit.com/Ryan_FritzRogue Fitness http://www.roguefitness.com/?a_aid=utqqlhed26res

Comparing the Kinvent K-Deltas and VALD ForceDecks1. Hardware and SpecificationsKinvent K-Deltas: Kinvent offers a highly robust build. The standard Kinvent K-Deltas have an acquisition frequency of 2000 Hz and can withstand up to 2,000 kg (4,410 lbs) per plate. If you step up to the K-Deltas 3D, you gain the ability to measure multi-directional movement (lateral and horizontal force vectors), which is exceptional for sports biomechanics.VALD ForceDecks: The ForceDecks strictly uniaxial (measuring vertical force only).2. Software Philosophy & EcosystemKinvent (Clinical & Gamified Approach): Kinvent started with a physical therapy and rehabilitation focus. The Kinvent Physio App stands out by providing real-time biofeedback and interactive training games. Patients can play target-matching or balance games using their center of pressure (CoP). It provides turnkey sports performance metrics (like the Dynamic Strength Index and Force-Velocity profiling), but it is uniquely engaging for rehab patients.VALD (Elite Performance & Deep Analytics): VALD began in elite sport and has a massive footprint in professional athletic leagues and military environments. The VALD Hub platform automatically detects and sections over 20 different movements (jumps, isometric mid-thigh pulls, shoulder tests) instantly. It is designed for rapid squad or team testing where you need to test 30 athletes in 30 minutes and push flawless, deep analytics into a centralized cloud database.Summary RecommendationChoose Kinvent K-Deltas if: You run a physical therapy clinic or private performance studio where patient engagement, balance training games, multi-axis 3D analytics, and asset ownership are your highest priorities.Choose VALD ForceDecks if: You manage teams or large rosters of athletes where rapid group testing workflows.

Be objective (no bias/opinion)Collect Quality Data (accurate testing - restraints)Use a Triage/Funnel or Priority System (Narrow focus)Experiment (Scientific Method)Be OK with being wrong and pivotAnalyzing Results (Don't just test, Be a detective) - Find Drivers…Have a Strategy for PlateausIndividualize/CustomizeKeep it SimpleLab Time (Keep growing/learning & question things)

Setting goalsInjury preventionForce, Speed, Endurance for optimizationPeriodization or game plan (Blueprint)Tips for workouts, splits, sets, principles and progression

Pros: save time, no travel, no membership, no broken equipment, machines tied up and customizeCons: load, equipment, anchor pointsWhat I have: power blocks, isophit, squat rack, ab wheel, stability ball, hex bar, 400lbs, sliding track, trxRecommendations: power blocks, stationary bike, bands, stability, ball, isophit, barbell, trx, matTips: equipment dual purpose or offers alot of options/opportunity or multipurposepowersystems.comRoguefitness.comPowerblock.comkeiser.comtrxtraining.comisophit.com

Pros: better strength gains, peak performance, supercompensationCons: Plateau's, injury, decrease in performance, fatigueTypes: Linear or undulatingRecommendations: meso cycles, micro cycles, macro cycles, annual planTips: rest, recovery, progression, unload/deload/taper