Abante Performance & Fitness

Most guys I coach don’t actually need more motivation.

They need to stop winging their training.

They’re already trying.

They’re going to the gym, they’re still playing sport, they want to get leaner, stronger and feel athletic again.

They want to be more athletic or maintain it with age.

But there’s no real structure behind what they’re doing.

And when you actually put that structure in place, this is what starts happening.

Nasser dropped 17 pounds, but the bit I like even more is that his mobility improved on the court at the same time.

And this is probably my favourite kind of result.

Cody said this is the most athletic he’s felt in years.

He’s back playing basketball, volleyball and softball, and he’s still dunking at 32-33 while working a normal 9-to-5.

That’s the whole point of APF for me.

It’s not just about getting in shape.

It’s about building a body that looks athletic, performs like one, and still works around your actual life.

So if you know you’ve still got more in you and you’re tired of winging it, comment APF below.

I’ve got something opening this September and I’ll send you the details.

Being explosive is basically your ability to produce a lot of force, FAST.

Think jumping for a rebound, exploding past someone, sprinting, cutting or changing direction.

Sport doesn’t give you unlimited time to produce force.

That’s why being strong matters, but being able to access that strength QUICKLY matters too.

This brings us to impulse.

Impulse = Force × Time

In simple terms, it’s how much force you can apply during the time you have available.

Create a bigger impulse and you can create a bigger change in momentum.

That can help you jump higher, accelerate faster and change direction more explosively.

So how do you train it?

Here are 5 of my staples:

1. Sprints

If you want to accelerate quickly, practise accelerating quickly. Sprinting develops your ability to apply large forces in short periods of time.

2. Olympic lift variations

Cleans and high pulls allow you to move meaningful loads with maximal intent. The goal is force AND speed.

3. Loaded jumps

Trap bar jumps, dumbbell jumps and loaded squat jumps train ballistic force production against resistance.

4. Max effort jumps

If you want to jump higher, you need to actually jump. Countermovement and approach jumps let you practise producing maximum impulse.

5. Plyometrics

Pogos, bounds, hops and drop jumps can improve reactive strength and your ability to rapidly absorb and produce force.

But there’s no ONE exercise that magically makes you explosive.

Strong but slow? Add more ballistic work.

Poor reactive ability? Add more plyometrics.

And if you want it to transfer to sport, you still need to sprint, jump, cut and play.

Want to get leaner, stronger, more explosive and train like an athlete?

DM me “APF” to find out about my September offer.

Relax Chet..

We all need that one friend 🏀

I think Leo gets it man

Everyone wants the “secret sauce” but not everyone will want to put the work in.

I say to my guys all the time:

Losing weight is easy

Building muscle is a bit harder

Developing elite athleticism and maintaining it is the hardest

I’m simplifying this and of course there’s always context to each client and situation.

But if you want to be above average athletically as you get older

You better be ready to train hard year round

Not just 2-3 months

Not when life stops being busy

It needs to be who you are in a way

It’s legit your identity

That’s the difference between me and my guys and other people out there

We wake up wanting the smoke lol

We’re not settling for average or just to have fun

We’re too competitive

Sometimes it’s a flaw but it just is what it is

The key is finding the routine and structure that allows you to keep progressing

Food
Training
Lifestyle

And then rinsing it for as long as you can until you need to change it up

Usually it’ll be kids, work, family, etc.

But the goal never changes

Athletic longevity

And IMO, that sets you up for sport and life

Stack the days 🤙