*read this first* - s3.amazonaws.com · idiot can copy a joe defranco program and throw it up on a...

*READTHISFIRST*

Beforewejumpin,youshouldknowmyreasonforwritingthismanual.

WhenIwrotethis,IdidNOTwanttogiveyousomecookie‐cutterprogramthat

wouldn’tgetyouthebestresultspossible.Iwantedtogiveyouamanualthatwould

allowyoutodesignyourownOPTIMALprograms,EXPLODEyourresultsand

understandtheWHY.

Andthat’swhatI’mgivingyoutoday.Thisissuperpowerfulstuffandwillgiveyoua

HUGEedgeonyourcompetition,whichismygoalforthismanual:Togiveyouthe

edgeyouneedtosucceed.

Ifyou’reseriousaboutbecominganincredibleathlete,readon…

The FREAK

Athlete Formula

BY TAYLOR ALLAN

www.TaylorAllanTraining.com

®TaylorAllanTraining

TABLE OF CONTENTS

1.) INTRODUCTION

2.) WHAT’S YOUR DEFINITION OF “FREAK?”

3.) THE PHASES: STEPS 1 TO 4

4.) THE ENTIRE PROCESS: TIE IT TOGETHER

5.) THE PHASES WITHIN THE PHASES

6.) THE TRAINING METHODS

7.) THE FREAK WORKOUT TEMPLATE

8.) A BIRD’S EYE VIEW

Thanks for downloading my FREAK Athlete Formula Manual. Inside you will

find the principles of high-powered performance training that I use with my

athletes to absolutely EXPLODE their results. You are holding in your hands

right now the step-by-step blueprint to becoming an athletic freak.

Let’s do this.

WhenIbeganwritingthismanual,mostcoachessaidthatthiswastoocomplexfor

mostathletestounderstand.TheysaidthatIshouldkeepthingssimpleandjustgive

acookie‐cuttersystemthateveryathletecouldcomprehendanduse.

Theyalsosaidthatthissystemshouldbeexclusivetoadvancedstrengthcoaches

andifallathletesunderstoodit,we’dbeoutofajobquickly.

Ononehand,Icanunderstandwheretheyarecomingfrom.Iftheathletescan’t

understandit,theycan’tuseit.

Ontheotherhand,allthecookie‐cutterinformationisalreadyoutthere!Pretty

mucheveryathleteandtheirbrotherknowsaboutthebasicprinciplesmostcoaches

talkabout:conjugateperiodization,maxeffortlifts,metabolicresistancecardio,etc

etc.

Screw.That.

TherewasnowayIwasabouttowasteanyone’stimewritinganentiremanualona

simplesportstrainingprogramthathasbeenrehashedamilliontimesonthe

internet.AnyidiotcancopyaJoeDeFrancoprogramandthrowituponawebsite

(nothingagainstJoeD’sprograms–it’sjustthateveryonehasseenthemamillion

timesalready).

Ittakesarealexperttobreakdownthesystemofwhatgoesintotakinganathlete

fromnovicetoprointheathleticdevelopmentprocess,andallthetweaksalongthe

waytokeepprogressmoving.

Andbesides,ifI’mcoachinganathlete,IWANTthemtoknowthismaterial.I’m

nevergoingtobeafraidformyjobbecausethereisaLOTmoretomysystemsand

trainingphilosophy.

Inmyopinion,everyathleteneedstounderstandthisformula.Theformulatogo

fromarawbeginnertoaFREAKYexplosiveathlete.

Readit,learnit,masterit.Andaboveallelse,TAKEACTION.

Herewego…

INTRODUCTION

Manypeopleclaimtohavefoundthenextbigthing;theholygrail,themagicbullet,

andthekeytocreatingadominantathlete.Thesportstrainingindustryseemstogo

throughfazeswhereonedaykettlebellswillbethecureforcancer,butthenextit

willbestrongmantraining.Then,itwillbeanewverticaljumptrainingtechnique,

thenmaybesomemagicalanti‐oxidantpills.

Whoisright?Theyallare.

Okay,maybeexceptforthoseAcaiidiotswiththeir“magicberrythatwillmakeyou

lose127pounds,jump11incheshigherandcureyourerectiledysfunctionallin

threeshortdays.”

ButIdigress…

ThepointI’mtryingtomakeis,theyareright,buttheyhaveonlyfoundonepieceto

thepuzzle.Thereisnoholygrail,nomagicbullet,noovernightfix.

Thereis,however,astep‐by‐stepprocesstotransforminganaverageathleteintoan

explosive,powerful,raw,athleticFREAK.

TheathleticFREAKisnotconcernedsimplywithverticaljumptraining.Butthey

studyit.Theyarenotconcernedwiththelatestkettlebellmovementorstrongman

liftbuttheyusethemintheirtraining.Theydon’tlistenwhenthelatest“speed

guru”attheirlocalVelocitycentertellsthemhecanhavethemrunninga4.340–

buttheydevoureverysinglepieceofspeedandquicknesstraininginformationthey

canpossiblyaffordtogettheirhandson.

Yousee,theathleticFREAKdoesn’tprescribetothelatestfad.Becausetheyhave

learnedeachcomponentofthetrainingprocesstheycanfinetunetheir

programmingfortheirgoalsnomatterwhatsituationtheyarein.Theyusewhat

works,followaproven,step‐by‐stepsystemandDOMINATEtheircompetitionday‐

in,day‐out.

Youareabouttolearnthatsameprovensystem,andwhenyoufollowit,youtoowill

becomeanathleticFREAK.Don’tskipanysteps,don’ttakeanyshortcuts,anddon’t

takenoforananswer.

WHAT’SYOURDEFINITIONOFFREAK?

Here’smine:

“Efficient.Powerful.Unbreakable.Masterful.Vital.”

YeahIknow,itsoundskindacheesybutitdescribesEXACTLYwhattheFREAK

athletetrulyisabout.

TheathleticFREAKisallofthesethings,sinceeachofthemcombinetomakeupthe

entireathleticpuzzle.

Theyareefficient–theirmovementshavenoenergyleaks.Theyskipacrossthe

groundlikearockacrosswaterandtakeofflikearocketshipintotheair,all

withoutwastingasingleounceofmovement.

Theyarepowerful.Theyareinhumanlystrong,whilebeingfastenoughtoharness

usethatstrengthinatasplitsecond’snotice.Theyproduceincredibleforcewithin

eachoftheirmovements.

Theyareunbreakable.Theirbodiesarelikeelasticsteel,unbreakablewhilebeing

abletogetintoanypositiontheyneedtoontheirfieldofplay.Theyneverhave

ankleinjuriesbecausetheirfeetarestrongandstiff,abletoabsorbanyforcethe

athleteinflictsuponthem.Theyneverhaveknee,backorshoulderpainbecause

theirbodyisinperfectalignmentasaresultoftheirtraining.

Theyaremasterfulattheircraft–theyarestudentsoftheathletictrainingprocess.

Theyneverstoplearninganddowhateverittakestogettheirhandsonnew

informationrelatedtobecomingstronger,faster,andmoreexplosive.

Theyarefullofvitalityandenergy.Asaresultoftheirincrediblenutrition,they

haveachievedvibranthealth,andcanoutlastalloftheircompetitors.Theyrecover

faster,trainharder,andproducecrystal‐clearthinkingatalltimes.

TheathleticFREAKisthefullpackage.40+inchverticaljump,sub‐4.540,jacked,

ripped,hugesquat,benchpressanddeadlift,lightningquick,explosivefirststep,

highlyskilled,andsharpasatack.Thegreatestfearanddeepestenvyofeveryother

athletetheyface.

TheathleticFREAKisefficient,powerful,unbreakable,masterfulandvital.Andthat

iswhytheyarealwayssuccessful.

Okay,enoughtalk.Youarereadingthismanualbecauseyouareanaction‐taker.

Let’sgetrightdownintoit.

THEPHASES

Therearefourphasesinvolvedintheathletictrainingsequence.

Iliketothinkoftheentireprocessassimilartobuildingahouse(yeah,yeah,I’mall

aboutthecheesymetaphorstodaybutstaywithme).I’msuresomeoneelsehas

referredtoitthatway,butiftheyhavethenI’veneverheardit,soI’mtakingcredit

fornow.

PHASE1:LAYINGTHEFOUNDATION

Inthebeginning,youarelayingthefoundationonwhichthehouseisbuilt.You

wouldn’tbuildahouseontopofsand,justlikeyouwouldn’tbuildstrengthand

powerontopofdysfunction.

Thefoundationofallmovementismobility,stabilityandtheabilitytoabsorbforce.

Thefocusofthisphaseistobuildthesequalities.Itprobablyseemslikeaboring

thingtodo,butthetruthisthatalmostallathleteswillseedramaticandimmediate

increasesintheirathleticabilityacrosstheboardduringthisphase.

Sohere’swhatwedo.

Weneedtoteachthebodyproperpositionsothatwhenweaddstrengthandspeed

weareaddingthemtotherightplace.Welearntoabsorbforce,aswellasadd

endurancetothisposition,sothatwearestableunderfatigueandbulletproofto

injury.

Note:Forceabsorptionisbasicallytheabilitytoland,gatherand/orplantinsucha

waythatyourbodyabsorbsalloftheforceefficientlyandquicklysothatyoucan

makeanexplosivecounter‐movement.(Thinkchangingdirectionorgatheringfora

verticaljump).

*Rememberthatthemoreforcewecanefficientlyabsorb,themorewecancreate.

Yourfeetmustalsobeverystrongandabletoabsorbtheforcescreatedbyyour

hips–keepinmindthatyourfeetareyourpointofcontactwiththeground.Ifthis

linkinthechainisweak,youareessentiallyrunningonflattires.

Also,sincethereisahugeneural(ie.learning)aspecttoallofourmovements

(sprinting,jumping,weightliftingmovements,etc.)weneedtopracticeandbecome

efficientatthemsothatwecanbuildmassivestrengthandblazingspeedlateron.

So,tosummarize,thekeystothisphaseare:

‐ Mobility,stability,muscleactivation

‐ Forceabsorption,getting“lightonourfeet”

‐ Learningthecorrectmovements

Todothisweuseplentyofmobilityandsofttissuework,variouslow‐intensity

hops,jumpsandlandingstoteachforceabsorption,isometricholdstolengthenand

activatespecificmuscles,andlowrep,higher‐volume,lowerintensityweightroom

worktoteachpropermovementpatterns(think6setsof3@80%intensity).We

willoftenperform“speed”repsandpausedrepstoteachproperpositioning.

AsIsaidbefore,mostpeoplewillseeimmediategainsintheirathleticismduring

thisphasesimplybecausetheirbodyismovingsomuchmoreefficiently.

PHASE2:BUILDINGUPONTHEFOUNDATION

Okay,nowthatwe’vegotallourmovementproblemsironedout,wearereadyto

startlayingsomebrickuponthatfoundation.Inourterms,thismeansgettingsome

size,strengthandspeedunderourhood.

Thefocusofthisphaseistobridgethegapbetweenphase1andphase3–to

graduallyincreasethecomplexityandintensityofourtrainingsothatweareready

formoreadvancedmovementslateron.

Wealsoneedtospecificallyfocusonstrengthdevelopmentduringthisphaseasa

foundationtofuturephases.

Thekeystothisphaseare:

‐ Strength

‐ Size

‐ Strength

‐ Forceproductionandlow‐levelreactivity

‐ Strength

‐ Strength

HopefullyI’vemademypoint:Strengthiskey.Weusebig,basicandheavy

weightroomworktobuildupoursizeandstrength,alongwithalowervolumeof

moderate‐intensityplyometricworktoteachreactivity(ie.The“bounce”).

Thestrengthworkneedstobemorebasicthatthestrengthworkinphase3,sowe

willusepausedreps,singlelimbworkandisometricsmoreoftenthanfullrangeup‐

and‐downrepsinthisphase.

Also,sticktobasicmovementshereandkeepitsimple.Gripwork,neckwork,direct

armworklikecurlsandlittlethingslikethataresimplyawasteofourtimeand

recoveryability.Weneedtofocusonthebigbasicmovementsinthisstage.Ifyou

wanttothrowinacoupleextrasetsofcurlsattheendofyourworkout,sobeit.Just

makesureyou’refocusingontheimportantstuffandmakingprogress.

RememberthatjustbecausetheFOCUSofthephasechanges,weneverlose

sightofanyofourotherqualitiesthatwebuiltinpastphases(mobility,

stability,absorption,conditioning,etc.)Weareconstantlymaintainingour

otherqualities,astheyallowustocontinuebuildinguponthem.Theyarethe

foundation.Weknowthatwithoutthebasicqualitiesinplace,wewillplateau

and/orendupinjured.

PHASE3:PUTTINGUPTHEROOF

Thisisn’tsomuchofaphase,asitisadestinationwhereyoucanstayaslongasyou

needto–oratleastuntilyoubecomeasgreatofanathleteasyoucouldeverdream

tobe.WeneedtokeepinmindthatweMUSTmaintainourfoundationalqualitiesas

westayinthisphase–otherwisewewillendupinjuredandhavetostartfrom

squareonealloveragain.

Atthispoint,youareawell‐oiledmachine.Yourbodyisbulletprooftoinjury,strong

asabull,andreadyforalltheintensivetrainingweareabouttoinflictuponit.

Withinthisphasetherearereallytwosub‐phases.Youwilltogglebackandforth

betweenthem,stickingwitheachphaseuntilyourgainsinathleticismrundry.

Thebasicideaistobuildawholebunchofstrength,thenshifttospeedworkand

tapitallout,thengobackandgetsomemorestrength,andsoonuntilyou’reold

andgreyoruntilyou’reasathleticasyoucouldeverwanttobe.

‐‐‐Warning:Timeforanothercheesymetaphor‐‐‐

Theprocessofphase3issimilartogettingwaterfromawell.Yourgainsin

athleticismarethewater,andyouaretryingtocollectasmuchofitasyoucan.The

waterpumpthatfillsthewellwithwaterisyourstrength.Whenyoustoppumping

waterintothewell,thereisonlysomuchyoucantakefromitbeforeitrunsdry.

Thisisthesimilartotryingtobuildspeedandreactivity–youfirstneedabaseline

levelofstrengthtodrawfromoryourgainswillbenon‐existant:liketryingtotake

waterfromanemptywell.

PHASE3A

Duringthefirstsub‐phase,weshiftthefocustospeedandreactiveworkforawhile,

inanattempttotapoutallofourstrength.Wewanttogettothepointwhereweare

capableofharnessingallofouravailablestrengthinafastmovementlikean

explosiveverticaljumporalightningquickfirststep.

Thekeystothisphaseare:

‐ Speed

‐ Reactivity

‐ “Movementefficiency”(atermcoinedbymyfriendKellyBaggettwhich

basicallymeansyourco‐ordinationinagivenmovement)

‐ Maintainingstrength

Wedothisusingvarioushigh‐intensityplyometricdrills,alowvolumeofstrength

work,andbyspendingasignificantamountoftimepracticingthespecific

movementsofoursportatahighspeed.

Thisisthetimewhentheathleteswhopaidtheirduesinphaseoneandtworeally

seetheirathleticabilityexplode.It’salsothephasewheretheathleteswhoskip

rightaheadtoitendupinjuredand/orseeingabsolutelynogains.

Inallhonesty,themainreasonthisphaseworkssowellisbecauseitallowsalotof

thefatiguewebuiltupfromourstrengthworktodissipate.Thisleavesusmore

freshandabletoexpressournewfoundathleticability.

Thereisofcoursealargebenefittothereactiveworkaswell,butinmyexperience

themajorityofthelong‐termgainsaremadeduetostrengthincreases.

Take‐homepoint:STRENGTHISKING.Don’tneglecttheotherphases.

Also,ifyouplayasportmorethan2or3timesperweek,forgetaboutthisphase

entirely.JuststicktoPhase3Bandgetstrong–yoursportwilltakecareofyour

movementworkforyou!

PHASE3B

Phase3Bisbasicallyamoreadvanced,morecomplexversionofphase2.Thefocus

isagainonsizeandstrength,whilemaintainingreactiveabilityandspeed.

Therefore,thekeysarethesame:Strength,size,maintenancereactivework(albeit

moreadvancedthaninphase2),andmorestrength.

Then,onceyouhavebuiltasignificantamountofstrength,shiftbacktoPhase3A.

Rinseandrepeat.

Thestrengthworkinthisphaseisobviouslymorecomplexandheavierthanin

Phase2,becausewearenowabetterathlete.Wewilluseheavierweightsandpush

closertofailure.Wewillalsoaddmorecomplex,toughermovements.

Anotherdifferenceisthatnowwewanttofocusonweakpoints.InPhase2this

wouldhavebeenawasteofourtimeandrecoveryability.Weareadvancedenough

nowtorecognizewhatourweakpointsare(hamstrings,glutes,gripwork,neck

work,etc)andtobeabletotrainthemuntiltheyareourstrongpoints.

PHASE4:MAKINGSUREYOURROOFDOESN’TLEAK

Thisphaseisbasicallythepro‐athlete’slife.Youarealreadyplentyathleticenough,

soyourtrainingshiftsfocusfrombecomingmoreexplosivetostayingthatwayfor

aslongasyoucan.

Thebigkeyhereisstayinghealthyandinjury‐free.Thisfocusofthisphaseis

hauntinglyfamiliartophaseoneinthatweusemanyofthesametechniquesin

ordertokeepourbodyrunningsmoothly.

Thisiswhyyouseesomanyprofessionalathletestrainingthewaytheydo.Theyare

simplydoing“insurance”workagainstinjury.Themajorityofthemaren’ttryingto

getmoreexplosive.(Also,alotoftheirtrainerssuck…Butyoudidn’thearitfrom

me.)

Takehomepoint:Don’ttrytocopyaprogramdesignedforaprofessionalathlete.

KeystoPhase4:

‐ Stayhealthy

‐ Keepdevelopingyoursport‐specificskills

‐ Don’tspendallofyour100milliondollarcontractinoneplace

‐ Don’tdoanythingstupidthatwouldgetyoukickedoutoftheleague

Wedothisusingplentyofmobilityandsofttissuework,stretching,therapy,lotsof

variousisometricholds,maintenancestrengthwork,lotsofskillwork,andbynot

beinganidiot.

Simpleenough.

THEENTIREATHLETICFREAKDEVELOPMENTPROCESS

Step1.)Getyourbodyworkingproperly(softtissue,mobility,activationwork),

learnhowtodoallofthefoundationalmovements(squat,deadlift,singlelegwork,

jump,sprint,upperbodyworketc.)withgreatproficiency.Learntoabsorbforce

andgetlightonyourfeet.[Phase1]

Step2.)Getbrutallystrongonthefoundationalmovements.Keepitverysimple.

Begindevelopingbasicreactiveability.[Phase2]

Step3A.)Learntousethatstrengthinfastmovementsthatarespecifictoyour

sport.Tapoutyourstrengthreservoir.[Phase3A]

Step3B.)Gobackandgetstrongeragain.Recognizeandfocusonyourweakpoints.

GobacktostepAandtapoutallofyourstrength.Returntothisstageandget

strongeragain,thengobacktophaseAandsoon.Repeatthisprocessuntilyouare

satisfied.[Phase3B]

Step4.)Makethepros,makemillions,andtakecareofyourselfsothatyoudon’t

screwitallup.[Phase4]

That’sprettymuchit.Thereasonsomanyathletesmessitupisbecausetheywant

togostraittophase3Awithoutpayingtheirduesunderthebargettingstronger.

Don’tbethatathlete.Followthatexactsequencerightthereandyouwillachieve

massivesuccess.

“SohowdoIknowwhichphaseI’minrightnow?”

Putitthisway.Mostathleteswoulddowelltogobacktophaseone,regardlessof

howadvancedtheythinktheyare.

It’snotsomuchabouthowstrongyouareorhowexplosiveyouarethatdetermines

howadvancedyouare.It’showwellyourbodymoves.

Ifyou’repronetoinjury,gobacktophaseone.Period.Startover.

Mycriteriaforjudgingwhetheranathleteneedstostartatphaseoneorcanskip

aheadtophase3isthis:

1.) Theymustbeabletocomplete10singlelegpistolsquats

2.) Theymustbeabletosplitsquatatleast0.5xtheirbodyweightwiththeirrear

footelevatedonabench(i.e.ifyouweigh200lbs,youneedtobeableto

Bulgariansplitsquat100lbs)for5reps.

3.) Youmustbeabletocomplete30ormorepushupswithbodyweight

4.) Youmustbeabletocomplete8ormorepullupswithbodyweight

Thosearemycriteria.Ifyoucandoallofthese,thenyoucouldprobablyskipahead

tophase3–butI’dstillratherseeyoustartwithphase1foratleastonemonth.

THEPHASESWITHINTHEPHASES:MAKINGITALLWORK

Duringeachmainphase(1,2,3and4),thereisapre‐determinedsequenceweneed

tofollowinordertogetthebestpossibleresults.Eachsequencegenerallylastsfor

onemonth,whileeachphaselastsfor3months(ie.3one‐monthsequencesper

phase).

Makesense?Ihopeso.ItendtoovercomplicatethingssoletmeknowifI’mmaking

thistoocomplex.

Thesequencelookslikethis:

GPPSize&StrengthSpeed&Power

(GPPisexplainedbelow)

Forexample,phase3AwillhaveaGPPphase,astrengthphaseandaspeedphase.

3Bwillalsohaveit’sown,differentlydesigned,GPPphase,strengthphaseandspeed

phaseaswell.

It’sVERYimportanttonotethatwedon’twanttoloseANYofthequalitiesthatwe

havebuiltinthepreviousstages.Forexample,inthespeedandpowerphase,we

don’twanttolosethestrengthwebuiltinthesizeandstrengthphase.Wesimply

shiftthefocustospeedandpowerwork.

Wedothisbyincreasingthevolumeofplyometric‐typeactivityanddecreasingthe

volumeofweightroomwork.Butweneverleaveeitheroneentirely.

Alwayskeepinmindthemainfocusofthephaseyouarein!Forexample,ifyou’rein

phase2,themaingoalistogetmassivelystrong.Soyour“speed”blockwillbe

differentthansomeone’swhoisinphase3A.

KEYPOINT:

Theshiftsinfocusareveryslight.Ittakesalotofexperiencewithprogramdesign

tobeabletomakethesesubtleshiftswithoutlosinganyonequality,andwithout

losingtheentirefocusofthemainphaseyouarecurrentlyin.

That’swhyit’sveryimportanttofirstfollowawellthoughtoutprogramwrittenby

anexpertbeforeyoutrytodesignyourownprograms.

Here’saquickbreakdownofallofthephases:

GPP

GPPstandsforgeneralphysicalpreparedness.Inlayman’sterms,itmeansgetting

yourbodyreadyforthestrengthandspeedblocks.Itisstrikinglysimilartophase1

inthatwefocusonmovementefficiencyandlearningfirstandforemost,aswellas

conditioning.

TheGPPforeachphasehasaslightlydifferentfocus,butthepurposeisalwaysthe

same:toprepareforthetrainingahead.

Size&Strength

Thisone’sobvious.Duringthismonthwefocusonbuildingasizeandstrength

foundationsothatwecanuseittoworkoffofinthespeedandpowerphase.

SpeedandPower

Again,prettysimple.Weshiftthefocustospeedandpowerrelatedmovementsin

ourtrainingtotapoutasmuchofourexistingstrengthaspossible.

THETRAININGMETHODS

Herearetheonlytrainingmethodsyouneedtoconcernyourselfwith.Forgetbosu

ballsandothergimmickycrap–weareheretobecomefreakyathletes,notcircus

freaks.I’mnotincludingstretching,mobilityandmyofascialreleasework–you

shouldbedoingstuffthatalreadyeverytimeyoutrain.

MovementEfficiencyWork:

Quickfeetdrillslikebasiclinehopsandlowintensityplyometricdrills.Thiscanalso

besimplypracticingimportantmovementsofyoursporttogetbetteratthem.For

example,abasketballplayermightpracticeverticaljumps.

CorrectiveWork:

Pre‐habandrehabmovements(facepulls,rotatorcuffwork,etc.)Youneedtobe

doingthisonsomelevelthroughoutallofyourtraining,butmostoftheemphasison

thistrainingshouldbeinphase1.

BasicPlyometrics:

Lowintensityhops,jumps,shortersprints,medicineballwork

AdvancedPlyometrics:

Higherdepthjumps,higherdropjumps,longersprints,“shock”training

MaxEffortLifting:

Workinguptomaximumattemptsof1‐3repsinbig,basiccompoundmovements.

LowRepLifting:

Liftinginthe3‐8reprange

ModerateRepLifting:

Liftinginthe8‐12reprange

HighRepLifting:

Liftinginthe12‐20+reprange.Thisisuselessformostathletesexceptforthevery,

verystrong.

Conditioning:

Interval/complextraininglikestrongmanwork,bodyweightcircuitsorbarbell

complexes.Besidesthesemethods,thebestwaytogetintogameshapeistoplay

yoursporttogetyourselfintocondition.

THEFREAKATHLETETEMPLATE

Irealizethatit’simpossibletogiveaone‐sizefitsallprogramforathletesthatwill

workforeveryone.Itcan’tbedone.ButIcangiveyouatemplatetoworkoffofto

makesurethatyourtrainingissetupproperly.

Hereishowyoushouldbestructuringyourworkouts,inorder:

1.) MyofascialRelease:Youshouldbefoamrollingandusingthetennisballfor

about5‐10minutesbeforeeverysingleworkout.

2.) Stretch:Yes,Isaidstretch.It’sgottenabadraplately,butthefactisthatit

willnotdecreaseyourexplosiveness,itwillonlyhelpyoustayinjuryfree.

Stretchyourcalves,hipflexors,quads,hiprotators,glutes,pecs,lats,and

posteriorshouldercapsule.

3.) Mobilitywork:Thisisself‐explanatory.Youneedtobedoingdynamic

mobilityworkafteryourstretching.Everyoneandtheirbrotherhasseena

milliondifferentmobilitydrillsbynow,pick8‐10of‘emandgotowork.

4.) Activationwork:Thisispopularnowadaystoo,andforgoodreason.Besure

toactivateyourglutes,psoasandlowtraps.

5.) MovementEfficiencywork:Thisisjustlowlevelplyometricworklikeline

hops,jumprope,etctogetwarmedupandtogetlightonyourfeet.Thiscan

alsobebasicjumpingdrills,butalwaysstartwithsomesortoffootspeed

drill.

6.) Plyometrics:Nowwegetalittleheavieronthemovementworkandincrease

theintensity.Onlyaddthisinonceyou’reintophase3.

7.) Max‐effortlifting:Again,onlyforthoseinphase3.Theonlymax‐effortlifts

youshouldeverthinkaboutaresquats,deadlifts,benchpresses,pullups,

overheadpresses,andvariationsonthoselifts.Forgetaboutthingslikedips,

goodmorningsandotherliftsthatyoumightseeothersdoing.Thosewon’t

helpusforourpurposes.

8.) LowRepLifting:Thisisbasicallymax‐effortliftingforathleteswhoarestill

inthefirsttwophases.Samerulesasabove.

9.) Moderatereplifting:Prettymuchallathleteswilldothisinsomeformduring

everyphase.Obviouslyfocusoncompoundliftsandcorework,butsome

isolationworkforthegirlsneverhurtanyone–justdon’toverdoit.

10.) Highreplifting:Thiswillnothelpyououtintheleastunlessyou’reasuper

advanced,superstrongdude.Don’tbotherwiththisunlessyou’reatthat

level.

11.) Conditioning:ThisshouldALWAYSbelastinyourworkout.Don’tdoanyof

yourmovementworkorliftingwhenyou’refatigued.

*Notethatyourabdominalworkcangoprettymuchanywhereinthislineupafter

thewarmupphase.Youcanputitinduringyouractivationwork,supersetitwith

yourmainlifts,additinattheend,ordoitonoff‐days.Doesn’tmatter.Justgetit

done.

Here’sasampleworkoutyoucantakealookattogetanideaofhowtostructure

yourowntraining.Rememberthatthisisjustasample–don’tactuallyuseit.

1.)Warmup:foamroll,stretch,mobility,activation

2.)Quick‐FeetComplex:

3A.)DepthJumpsoffan18inchbox3x5

3B.)MedicineBallSlams3x10

4.)BackSquat:Workupto3heavysetsof3

5A.)Pullups:3x5,1xmaxrepswithbodyweight

5B.)PushPress:3x3,1x8

6A.)RDL:3x8

6B.)AbWheelRollouts:4x12

7.)Conditioning:BodyweightCircuitwithlunges,pushups,invertedrows,

prisonersquatsandinchworms–circuitthroughall5for10repseach,takea

briefrestthengobackatit.Complete4sets.

ThiswouldbeagoodfullbodyworkoutforanathleteinPhase2orPhase3Bwhois

focusedonstrength.

Hopefullythatwillgiveyouanideaofhowtostructureyourworkouts.Itisn’ttoo

difficult.Aslongasyoufollowthestepbystepformula,haveyourwarmupstuff,

movementwork,plyometrics,somebigcompoundlifts,corework,andconditioning

attheend,youcan’treallygowrong.

PUTTINGITALLINPERSPECTIVE

I’vetriedtosimplifyeverythingdownasmuchasIcan,butthereisquiteabitof

informationtogetthrough.Ihopeitisn’ttoomuchofajumbledmess,butjustin

case,I’mgoingtogothrougheverythingstepbystepforyounow.

Phase1.)

Focus–Mobility,stability,absorption,conditioning

MainMethods–Correctivework,moderatereplifting(8‐12),lowdepthdrops,basic

plyometricdrills,movementefficiencywork,conditioning

GPPSize&StrengthSpeed&PowerMoveontophase2

Phase2.)

Focus–Strength,size,basicreactivity

MainMethods–Lowreplifting(3‐8),moderatereplifting(8‐12).Focusonbasic

movementsandkeepitsimple.Useplentyofpausedreps(youcouldevenuse

exclusivelypausedrepsforeverythingatthispoint).

SecondaryMethods–Correctivework,basicplyometricDrills,movementefficiency,

conditioning

GPPSize&StrengthSpeed&PowerMoveontophase3A

Phase3A.)

Focus–Speedandpower

MainMethods–Lowreplifting,explosivereplifting,advancedplyometricdrills

SecondaryMethods–Correctivework,moderatereplifting,conditioning,

movementefficiency

GPPSize&StrengthSpeed&PowerMoveontophase3B

Phase3B.)

Focus–Moresize,strength,advancedreactivityandforceproductiontechniques

MainMethods–MaxEffortLifting(1‐3),Lowreplifting(3‐8),moderatereplifting

(8‐12),highreplifting(10‐20+).Focusonweakpoints.

SecondaryMethods–Correctivework,plyometricdrills,conditioning

GPPSize&StrengthSpeed&PowerMovebacktophase3A

========================================================

Rinseandrepeat.Untilyou’reasathleticasyou’lleverneedtobeandcancruise

throughphase4onautopilot.

========================================================

Ievenusedmyincredibleartskillstodesignthisgraphicforyouguystoput

everythingintoaniceneatformat.Itreatyouguyssowell!Icouldn’tfititonthis

pagesotakealookonthenextpage:

Ialsomadethispyramidmodeltosymbolizehoweachqualitybuildsonthenext:

IhopeIhavemadeeverythingasclearaspossibleforyou.Itwillbecomealot

clearerifyoucangetanexperiencedstrengthandconditioningcoachtogothrough

yourprogramandwriteitforyoubeforeyougoaheadandtackleityourself.

Idoofferapersonalcoachingprogramforsomeathletes,butitisverylimited.I

don’tworkwithmanyathletes,onlythetop1%,andIrefusetoworkwithtoomany

athletesatonce.

Ifyou’reabsolutelyseriousaboutbecomingthebestathleteyoucanpossiblybe,

headovertowww.TaylorAllanTraining.comandwecandiscussworkingtogether.

Besidesthat,resolvetostudyandmastereveryelementoftheathletictraining

processforyourself.It’syourdutyasaseriousathlete.

‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

Trainhard,

TaylorAllan

www.TaylorAllanTraining.com

www.BasketballRenegades.com

PS.Ifyouareaseriousathleteandyoutrulywanttoblastthroughallofyoursports

traininggoals,I’vesetupapageforyouoveratwww.TaylorAllanTraining.comthat

willexplainmoreaboutwhatwewillbedoingtogether.Mycoachingprogrammay

ormaynotbesoldoutrightnow,itdependsonwhenyou’rereadingthis.Mybest

adviceistocheckbacklateronifwearecurrentlyfilledup.