John Shackleton, MS, CSCS

Still one of my favorite desserts 🍫

I love chocolate and having something like this ready is just part of how I stay consistent. this protein pudding has been in my rotation for years and my whole family loves it. dairy-free, keto-friendly, and genuinely tastes like a treat. Equip Foods Prime Protein is the reason it works.

Full recipe 👇

4 scoops Equip Prime Protein
1½ cups full-fat coconut milk
1½ tbsp cacao powder
1½ tbsp almond or seed butter
1½–2 tbsp maple syrup
⅓ cup chia seeds
¾ tsp vanilla extract
Pinch of salt

Blend all ingredients until smooth. Refrigerate overnight. Enjoy!

🔗 Link in bio for Equip Foods Prime Protein

Prepare to perform.

A standard warm up just raises your body temperature. Performance preparation gets you into the specific positions, speeds, and patterns the session demands.

The framework is simple:

Rhythmic Movement (2-3 mins): Light skips or dynamic work for blood flow.

Mobility & Activation: Hips, T-spine, ankles. Move through the range, don't just hold a stretch.

Power Primers (2-3 sets): Low volume jumps or med ball throws to wake up the nervous system.

By the time the session starts, you shouldn't just be warm. You need to be ready.

Prepare better. Train better. Let's Work 🔨

Most drills train force production in a controlled environment. Games don't work that way.

This drill trains the pattern first lateral step, gather, load, drive up. Then we introduce chaos with a hip check mid-movement. The athlete has to absorb unexpected contact, reorganize, and still finish.

That's reflexive stability. The body organizing under stress without thinking about it.

Own the movement first. Then test it under chaos.

Let's Work 🔨

If you've been training hard and you're still slow, effort isn't the problem.

It's what's missing from your training.
Speed requires three things working together:

1. Strength — Lower body and unilateral strength to produce force into the ground. Split squats, step ups, single leg RDLs.

2. Elastic quality — The ability to absorb and reapply force quickly. Pogos, bounds, jumps. Without this, ground contact is too long and speed leaks.

3. Intent — You have to actually sprint. Short accelerations, hill sprints, max effort work. The nervous system needs to be trained at the speeds you want to express.

Most athletes have one or two. Very few train all three.That's usually the gap.

Speed is a skill. Train it like one.

Let's Work 🔨