Strength is useless if you can't use it fast. The Power Clean teaches your nervous system to fire every muscle in your body in a fraction of a second. This guide breaks down 'Rate of Force Development' and explains why the 'Snap' of a clean is the #1 predictor of a dominant vertical leap and elite breakaway speed.

Strength is useless if you can't use it fast. The Power Clean teaches your nervous system to fire every muscle in your body in a fraction of a second. This guide breaks down 'Rate of Force Development' and explains why the 'Snap' of a clean is the #1 predictor of a dominant vertical leap and elite breakaway speed.

Strength is useless if you can't use it fast. The Power Clean teaches your nervous system to fire every muscle in your body in a fraction of a second. This guide breaks down 'Rate of Force Development' and explains why the 'Snap' of a clean is the #1 predictor of a dominant vertical leap and elite breakaway speed.

If the squat is your engine, the deadlift is your armor. To survive a 100-yard game or a 90-minute match, you need a back and hamstrings made of steel. This guide explores the 'Posterior Chain' mechanics of elite power athletes and explains why the Trap Bar is the safest, most athletic way to build total-body tension.

If you want to be the fastest player on the field or the highest jumper on the court, you don't need fancy footwork drills; you need a bigger engine. The Back Squat is that engine. This guide breaks down the science of 'Triple Extension' and explains how 400lbs on your back translates to a 4.5-second 40-yard dash.

You don't need to be a powerlifter to be fast. In fact, lifting too heavy might be slowing you down. This guide breaks down exactly how to lift weights to increase explosive power, run faster, and jump higher for soccer, football, and basketball.

You spend all summer building your 'armour' in the weight room, only to take it off right before the battle starts. If you stop lifting during the season, you aren't 'saving your legs'—you are becoming fragile. By Week 8, when the hits are hardest, you will be at your weakest. This guide breaks down the 'Maintenance Protocol': how to lift heavy, protect your strength, and stay fresh for Friday nights with just two 30-minute sessions a week.

In football, size matters. Force = Mass x Acceleration. But too many athletes obsess over the "Mass" and destroy the "Acceleration."

If you gain 20 lbs of "dirty weight" (fat and water retention), you haven't built a better machine; you’ve just added cargo to a slow truck. The goal of a Tier One bulk is functional hypertrophy: adding contractile muscle tissue that can produce force, without adding non-functional weight that slows you down.

Here is the 4-step protocol to getting big while staying fast.