The purpose of this manual is to prepare the athlete for their sport by performing high-velocity, sport-specific movements. These exercises, and the way in which they are performed, are designed to utilize the enhanced qualities of dynamic movement. These methods are the result of years of attempting to create an all-encompassing, methodical approach to physical training intended to prepare an athlete for the rigors of sport. In this text, you will be provided with example programs, mesocycles, and macrocycles so that you may not only implement the system but understand the how and the why as well. This manual was created solely to share these methods and to inspire questions within the coaching community so that we may continue developing as professionals for the betterment of our athletes.

A classic misconception is that a 1RM test performed at the end of the off-season is optimal for preparing an athlete for competition. By definition, and what we know about the Force-Velocity Curve, the 1RM requires the greatest demand for force to overcome the resistance but is the slowest movement the athlete will perform. This approach is phenomenal for someone who can afford to spend ample amounts of time developing the necessary force to complete a movement. In reality, an athlete may only have a fraction of a second! So, what’s really going on then? Truthfully, although the athlete is generating a tremendous amount of force, the rate at which it’s being developed isn’t going to transfer to their sport. Well, if it’s not going to transfer to their sport, then why is it still being used at the measuring tool to determine whether an athlete is ready for their season? Let me very clear about something, a 1RM number, whether tested or estimated, is necessary in a training plan to understand the level of strength the athlete possesses and to base their training percentages off of. Otherwise, you’re shooting in the dark and not only is that dangerous, it’s sub optimal.