What’s up everyone ! I have decided to go a different route with Skool. I have decided to make a premium group💪🏼 It will have: - weekly calls - Free programs - strength/ sprinting / etc - How to series And more! If you want FREE access to the program please like or comment on this post. I am going to start booting people in this group starting in 14 days… those that like or comment will be grandfathered in and join for FREE

Many athletes (if not the majority) head into the gym, and aren’t happy unless they feel that they pushed themselves to their limit that session. Unfortunately, this practice really taps into performance and power gains over time, as well as increasing the risk of injury. 1️⃣An important principle to consider is what some people know as “training drop-offs”. - A “training drop- off” is a percentage of how much your performance degrades over the course of a training session. For example, if I can bench 300lbs max, and lift during a session to the point where I can only manage 270lbs (due to the fatigue of the workout), I have “dropped off” by 10% during my workout (note: this is a lot). - If I can perform a standing vertical jump of 30” and by the end of a workout, can only go 29”,then I dropped off around 3% on that workout. Some sources have advocated dropping off between 4-10% per session and then resting by 3 to 7 days after each workout before repeating that movement. Although this idea can be useful when an athlete has tapped out gains via a high frequency approach (see the previous point), it can make things difficult for athletes who need their nervous systems stimulated more often. 2️⃣you MUST HAVE high quality reps with anything that represents the skill (or is close to it) of what you are trying to improve, it is my opinion that any drop off here should signal the end of the session when training speed, or any specific sport skill - For example, if you are running 30m dashes, and achieve a best of 3.20 seconds on your third sprint, if you run 3.26 on your fourth sprint, you should likely end the session. In some cases, you could run a fifth, but if you again failed to beat 3.20 seconds on that fifth sprint, then you must end the session! 3️⃣In higher repetition strength and barbell training, or endurance training, you can drop off a little more since the nervous system component is not as strong, say 2-5%, but anything more than this can take too long to recover from, and in my experience, is too risky of a venture in training.