Josh Wolfram

Hitting a PR displays the program is stimulating enough to create adaptations. In essence, we want to create programs that offer enough stimulus to realize performance improvements often. We want to create conditions for PRs, not force PRs. Big Difference.

Bidne is the best in the business. A friend, a mentor, a pioneer. No one does it like @JaredBidne @ExplosiveMec

The #1 tell on if a Program is effective… They test AND they do it often. If it’s not effective, it won’t want to actually prove that. Poor training hides from testing outputs.

The ideal Conjugate Flow for Athletes… 1. Dynamic Effort 2. Brief Maximal Tension 3. Repeated Effort All done same session. Fast to slow. Organized to optimize stimulus, manage fatigue. Should be done multiple days a week year round.

If I was an Athlete who needed to get faster here’s what I would do… 1. Sprint 2x Weekly. 3-5 reps 15-30yds. Time each rep, rest well between sets. 2. Jump with Load 2x a week. Ideally 10-25% of Squat 1RM 3. Increase my Squat and Deadlift relative to my Bodyweight. 4. Train my Feet and Ankles with a variety of ISOs and Plyos 5. Sleep 8-10 Hours each night 6. Track every training session, be intentional with progression. 7. Step on a scale daily. Adjust food and fluids around my goals. 8. Be patient!

The body does not adapt linearly for very long. This is because stress builds quickly, and fatigue rises making it unsustainable to create sufficient stimulus. So you manage this up front by altering intensity, loads, and volume. This allows you to accumulate tons of productive sessions without running into a wall ultimately leading to a better result over weeks, months and years.

It doesn’t actually matter if your Sport requires you to jump high… The Jump is a measure of Power. Athletes who Jump Higher, create more force in less time to oppose Gravity. To Jump High, is to become a globally more explosive Athlete.

If you don’t test, you just guess. When I say testing is training, I mean we literally test multiple Velocities every day. We measure every single set of our training. If Athletes don’t improve, we know immediately. You must have evidence every session that what you do works.

There’s training that makes you work really hard. There’s training that leads to measurable improvement. These types of training don’t have tons of overlap.

The loading parameters you use determines how active motor units are in a set. When you use a Heavy Load, you recruit the Highest Threshold Motor Units from the start which creates substantial demands on Neural drive and discharge frequencies. Strength Training is NOT equal.