How to Make Your Own Luck with Joe Meloni

Sean Skahan Here is an example of a program that I have used in the past with a young team.  It is an introductory phase with an emphasis on technique and work capacity.  DAY 1 A-     Static  Stretch Series B-      Movement Prep C-      Core Activation                                 Glute Bridge                       x10                                 Bent Knee ABD                 x10ea                                 Seated Psoas                     x10ea D-     Plyometrics                 Box Jump                            3×5                                                                                                                                                                                                                          E-      Strength                                 Leg Circuit                           x3…

By: Matt Harder, Head Strength and Conditioning Coach: Minnesota Wild If you haven’t heard of or used ChatGPT yet, let me tell you a bit about it. ChatGPT is a conversational AI model developed by OpenAI. It is based on the GPT (Generative Pretrained Transformer) architecture and is trained on a massive amount of text…

Velocity  Based  Training-­?  How  We  Utilize  the  Technology  with  Limited  Resources  in   the  Team  Setting     Velocity  Based  Training,  or  VBT  is  not  new.  Tendo  units  have  been  commercially   available  for  15+  years.  Other  systems  of  measuring  bar  speed  have  been  in   existence  even  longer.  Video  based  systems,  tools  using  accelerometers,…

Phase 3                Day 1tempoWK1REPSWK2REPSWK3REPSDay 3tempoWK1REPSWK2REPSWK3REPS 1 leg  x4 x4 x41 leg DB  x4 x4 x4 DB snatch  x4 x4 x4push jerk  x4 x4 x4    x4 x4 x4   x4 x4 x4                                                    2 DB3/0/X x6 x6 x61 leg squat3/0/X x6 x6 x6 split squat  x6 x6 x6w/ reach  x6 x6 x6    x6 x6 x6   x6 x6 x6 pair w/    x6  pair w/    x6                                     alt. grip  x6 x6 x6Pull up  x6 x6 x6 chin up  x6 x6 x6   x6 x6 x6    x6 x6 x6   x6 x6 x6      x6       x6                                     overhead carry2/0/1 x6 x6 x61 arm TRX row2/0/1 x6 x6 x6 split squat  x6 x6 x6   x6 x6 x6    x6 x6 x6   x6 x6 x6 tri set w/    x6  tri set w/    x6                                     1 leg rotational  x6 x6 x6slideboard  x6 x6 x6 row  x6 x6 x6lateral lunge  x6 x6 x6    x6 x6 x6   x6 x6 x6      x6       x6                    seated T spine       kneeling T                spine        Day 2tempoWK1REPSWK2REPSWK3REPSDay 4tempoWK1REPSWK2REPSWK3REPS Clean  x4 x4 x4U bar jump   x4 x4 x4    x4 x4 x4squats  x4 x4 x4    x4 x4 x4   x4 x4 x4                                                    barbell3/0/X x6 x6 x6barbell3/0/X x6 x6 x6 bench  x6 x6 x6incline  x6 x6 x6 pair w/  x6 x6 x6   x6 x6 x6      x6       x6                                     1 leg SB  x6 x6 x6U bar 1 leg  x6 x6 x6 curl  x6 x6 x6SLDL  x6 x6 x6    x6 x6 x6   x6 x6 x6      x6       x6                                      1 leg3/0/X x6 x6 x6TRX body curl3/0/X x6 x6 x6 SLDL  x6 x6 x6   x6 x6 x6    x6 x6 x6   x6 x6 x6      x6       x6                                     MB jump over  x6 x6 x6top alt.  x6 x6 x6 push up  x6 x6 x6kneelng press  x6 x6