Post-Activation Potentiation: Using our physiology to enhance training

Post-Activation Potentiation

Big words, simple concept: post-activation potentiation is simply the extra neural drive you get after doing a heavy set.

In this video, Ty dives into this tricky training method, showing you how to use it to maximize power development for your athletes.

And, to be honest, even the weekend warrior type of client gets a kick out of this!

For related videos, check out our intro to ex phys course.
Intro to Exercise Physiology

Building an Off-Season Training Program

Building an Off-Season Training Program

Once you understand the X’s and O’s of training, the next step is understanding how to put the pieces together across multiple training blocks.

In this video, Mike outlines how he links together multiple training cycles to ensure a smooth transition for his athletes. Whether your goal is to better understand progressions and regressions, loading cycles, or how to periodize your energy systems training, it’s all covered in this video!

Mistakes We've Made with Interns

Mistakes We’ve Made with Interns

This month’s random content is about managing interns and employees. The “Mistakes I’ve Made” is Jae Chung’s favorite, so he’s using it to tell you about some critical mistakes we’ve made in designing our internship curriculum, and in managing our interns over the last few years. We’re proud of our internship program, which has produced many successful coaches in the industry. We also know that we can always do better, and in this month’s installment, Jae tells you exactly what we did wrong, and how you can learn from our mistakes.

  • What (not) to do when one intern or employee doesn’t pull their weight
  • What (not) to do when one intern is more experienced than the others
  • How (not) to create resentment and kill group morale

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Muscle Structure and Function

Muscle Structure and Function

Muscles! The thing that got us all into this field. They make people look better and do some really cool things, but what is really going on here?

In this video, Brandon dives into what’s going on under the hood.

  • Why is muscle structure and function important to coaches?
  • How muscle, muscle fibers, and sarcomeres are arranged.
  • How sarcomere arrangement and length alter function.
  • How muscle contracts and what causes it to do so.
  • What makes “fiber types” different from one another.

For related videos, check out our intro to ex phys course.
Intro to Exercise Physiology

If you want to read more about muscle structure and function, Brandon recommends the following textbooks

Vital Training for Lateral Speed

Speed is one of the most complex topics in the game of strength and conditioning.

Why is an athlete slow? Well, it could be literally anything: genetics, training age, relative strength, body composition, hip mobility, sleep habits… the list goes on and on!

In terms of lateral speed and agility, athletes need to be able to move in the frontal plane about a sagittal axis. For example, hip abduction strength is absolutely essential for team sport athletes.

But what if your athlete can’t abduct their hip?

In this video, Ty walks your through a 5 exercise progression that he uses for teaching an athlete how to abduct at their hip, that is, pure hip motion (none of that back side bending compensatory movement stuff).

Let’s talk frontal plane. Are you ready?

For more, be sure to check out the Ty’s Speed and Agility Q&A.

Speed Training

Speed is one of the most complex topics in the game of strength and conditioning.

Why is an athlete slow? Well, it could be literally anything: genetics, training age, relative strength, body composition, hip mobility, sleep habits… the list goes on and on!

In this video, Ty explains to you 3 of the most common issues that he sees when making athletes faster and what he does about it.

Actually, if we’re counting, one of the fixes applies to two issues, for a total of 4 issues. But he’s modest, so he just said there were three issues.

Come join Ty to address problems with linear speed, lateral speed, and multidirectional speed.

For more, be sure to check out the Ty’s Speed and Agility Q&A.

A Quick and Fun Way to Keep Your Clients Motivated

The fitness coaching life can be complicated. How do you keep your physical freaks engaged? How do you convince your less athletic clients to push themselves?

This month, IFAST coach Brandon Brown takes you through a project we just started this year: the IFAST Conditioning Challenge. He details

  • How we set up our conditioning challenges to be fun, safe, and effective
  • How group suffering brings people together
  • How to trick your lazier clients into working harder
  • How competition drives physical fitness
  • An example program from one of our monthly conditioning challenges

This has proven to be a great way to keep both the clients and the staff engaged in their physical fitness.

What to Prioritize When Your Client Shows Up Late

What do you do when your client shows up 5 minutes late to their half hour session?

You probably want to sit them down and “have a talk”, but aside from that, lots of people like to cut out the warm up and just get into the meat and potatoes of the program.

In this video, we discuss

  • Why you shouldn’t just cut out the warm up
  • The 4 most important components of a warm up to keep in (it doesn’t have to take long)
  • An example walkthrough with a client who’s kind of broken
  • An example walkthrough with a fat loss client
  • An example walkthrough with an athlete

If you want to blow your client’s mind, you need to do

  1. The right things
  2. At the right time

And you need to do it all on short notice. Hope this video helps. Good luck!

For related videos, check out our intro programming course.
Intro to Writing Training Programs

Cues for Fundamental Movements

Learning how to separate hip motion from spine motion is a crucial movement for any client to learn.

The issue is that some people just don’t get it.

In this video, Grant and Lance show you how to coach the hip hinge and it’s basic barbell form, the Romanian deadlift, with IFAST’s very own Romanian ambassador. Get ready for some coaching cues designed to make your life easier and get faster results for your clients.

For a related video, be sure to check out Brandon’s video on bracing principles for big lifts.

Lastly, there are many reasons that someone might struggle with this. To dive into some potential mechanisms there, be sure to check out Brandon Brown’s video on proprioception.

The Key Principle to Make Your Athletes Strong and Fast

How do you develop speed? How do you develop strength? How do you develop power?

Fully answering these questions takes years of coaching experience and reading.

The first step is understanding training intensity to decide how heavy and how fast should your athlete be lifting.

For related videos, check out our intro programming course.
Intro to Writing Training Programs

If you’d like some further reading material, check out…

Training Volume

How do you develop speed? How do you develop strength? How do you develop power?

Fully answering these questions takes years of coaching experience and reading.

To avoid plateauing after initial “newbie” training gains, you have to understand training volume. How many sets should you do? How many reps? How often should you train?

In this video, Ty answers these questions and gives you tons of programming examples to make the topic easier to digest.

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