How To Get EXPLOSIVE in 2023: Train Less

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I’m Justin, a S&C Coach. I help athletes run faster 40 yard dashes & short sprints

I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football & track athletes.

Here is proof of my results and who I have trained:

For business inquiries or if you have a question please email:

[nickgarcia]

I overtrained in college when I was a soccer player trying to make it pro. We had 7am practice, Id run and train again after, then we would have team weights in the afternoon 3x a week, followed by an evening training session either with some teammates or by myself, which would more often than not end up getting competitive and intense. The result was a junior and senior year full of injuries that forced me to retire early. I never had connected the dots as to how my off the field training style may have contributed to so many injuries until seeing this video. quality information

[yannpadonou]

I made a huge mistake when I was younger: too much heavy weight, too much accessory lift. Realy improved my explosiveness when I focused on sprints, agility & squats.

[edoardoslavazza]

The most I trained was 70 sessions last April. Ended up with two pb and then a 8 months injury

[_cashmeer]

I did 2 workouts a day and split my workouts in the week, some days were speed some were just plyos. I worked out 6 days a week for 3 months and did track all of-szn. I recovered hard too. No smoking, Partying, staying out late just grinding. The result of this is me rushing for 1500 yards with 19 TDS, and being #1 in those two categorie in my division. No injures thankfully.

[AlanVofficial]

Did this before for dancing classes in beginning of 2023 where I flat out just trained 6-8 hours of classes per day with 2-4 hours of gym on top, ended up nearly tearing my shoulder and was hospitalised a few times for overtraining.

Luckily for me no serious injury has happened to me as of now.

However given with time I’ve realised in the same way of dance I only take certain classes and do certain high reward leg exercises that help me with my dance mobility and choreography retention in a smaller amount of time. When too much fatigue mentally and/or physically begins to show and if negative output begins to show up it’s a sign that I’ve done enough and call it a day. Because more time doesn’t necessarily equate to becoming better and that rather it’s always becoming 1% better than yesterday is much more important.

As of now progress wise there has been a good degree of improvement in a one to two year span of my dancing development it’s just a matter of patience, consistency, timing and self care.

[ReeceP]

In the summer holiday of last year, i overtrained heavily trying to become a pro in badminton, i was doing 2 weight sessions everyday, plyos most days and training at least 2-3 hours every single day. I DID NOT REST A SINGLE DAY and ended up with costochondritis and a stress fracture in both of my shins.

[danjy]

last summer entering my junior year of high school i trained 3 times per day, one gym session and two technical training sessions (football/soccer) on concrete. I got bigger and a looot better at my technical abilities however I didn’t get faster and I got a nice stress fracture in my foot paired with a good sesamoiditis.

[mickeynoah]

This is quality. I like what I’m hearing. Maybe this was intentional on your part, but I also find it funny how your video is short. I don’t often like watching long videos on how to improve myself as an athlete. So I definitely got the most bang for my buck watching this vid. God bless

[kedwinhawkins]

Thank you so much for all you do for the athletic community, I’m a 6, 1 14 year old that can’t dunk, and your videos help a bunch👍🏼

[biagiolorenzi]

Hardeest I've worked is last summer, I was training twice a day usually for 3 months straight, after first getting all my lifts at my personal bests, I went through my back, herniated my back, and lost all of my progress plus much more over the next months. Be safe out there! great vid

[certifiedmerchant]

been prioritizing rest and diet the last year for rugby, and while i havent gained much strength (probably cus of weight loss overall i think i am a good bit stronger when you take that into account) ive noticed my joints are very explosive. the only thing i disagree in the video about is the warmup time. i find when i take time on warmups and use it to get my heartbeat up and usually do a lot of high rep low intesity movements there is the most transfer to my actual training. Which is mainly sprints and split squats.

[leonsmith]

Brother speaks the truth. Happened to me last year training to play basketball. Torn my hamstring because I would do an hour long vertical/powerlifting session on top of the 2-3 hours of playing hard basketball everyday.

[Gymthingz]

Wrestling over trains athletes like crazy. It led to a hamstring tear during a match. Still wrestled on it never the same until today.

[codydembo]

I’m a soccer player and hardest I ever went was in quarantine. Go to bed 10:30, 11:30, 5:30 wake-up for 70 min session, 2 hour session in the afternoon and then another 20 min before bed. 7 days a week. Ended up burning out physically and mentally after doing this for 4 months, all while making less gains the previous 6ish months, where I’d seen the best improvement of my career training j a quality 2 hrs ish a day tops. Recently I’ve gone back to the sort of framework in this video that I had when I was younger and I’ve seen better improvements and felt better day to day

[rubatsch]

There was a time when my routine was squats with 315lbs followed by a 3 mile jog and 10 HIIT style hill sprints in the mornings and then basketball practice in the evenings (I had finished studying and didn't have a job. That's why I had so much time).
I ended up hurting my on an awkward landing after a chase down block. So not sure if that was related.

[official.fitnex]

I ran XC 6 times a week practiced soccer 4x a week and lifted 4 times a week. I saw great improvement

[Cnxrvlogs]

ran 58 indoors in december 2021 worked out 3x a day 3 to 4 times a week from then until end of feb. dropped from 58 to 51.9 that season

[diagonals]

I am a victim of overtraining and absolutely ruining my knees.
I lost my football/soccer career because of it.
I wish I could go back and learn more about recovery, but when you're young you don't really consider those things.. you just want to keep going.

[jackm]

When covid hit I did 3 a days (6am-noon-7pm) for about two weeks and my body felt so terrible all the time after 2 weeks i stopped because i noticed my times and lifts for every workout would just get worse. I then switched to running 6 days a week with half of them being light and lifting 3 times a week and I felt much better. There was no season that year tho so I don't have any real indicators on if that made me faster or slower. Although now as a college decathlete i do way less in the off-season than i did in high school and see WAYYY better results.

[edwardgrenore]

That's how you should be training for explosiveness. Average bodybuilders don't understand the concept of training for athleticism and not muscle building. You don't need to train for long hours and too often, remember, Intensity is the key! Always put max effort in your workout to signal your body to build strength specifically for that goal. If you are training to jump higher, aim at increasing the efficiency of your jump and try to reach as high as you can because it signals your body to grow toward achieving that goal. But you won't be able to go to the gym everyday while doing max intensity work out because if you are actually spending 100% effort then your body will burn out and won't be able to keep up with whatever plan you have in mind.

You can actually just go to the gym 1 ~ times a week, each for 1 hour with max effort jumps, depth jumps, sit (on box) jumps, etc. at max intensity, take a few days off to recover and do it again, you will notice the difference.