Your Complete Guide To Become A Better Athlete in 2025
If you are an athlete or coach working with athletes looking to:
- Get speed
- Jump higher
- Get stronger
- Build better endurance
Follow this outline & you will reach better athleticism in all areas
Let's go ⬇️
1. TRAINING OUTLINE
We will aim to train 3-5x/week depending on time & availability.
Our ideal schedule will go as follows:
- 2-3 days a week training speed & jumps
- 3 days a week total body lifting
- 1-2 days a week of aerobic development
We will perform 4-week training blocks with a specific focus of:
▫️Strength
▫️Power
▫️Speed
We will aim to train 3-5x/week depending on time & availability.
Our ideal schedule will go as follows:
- 2-3 days a week training speed & jumps
- 3 days a week total body lifting
- 1-2 days a week of aerobic development
We will perform 4-week training blocks with a specific focus of:
▫️Strength
▫️Power
▫️Speed
If we can only workout a few days a week, we can combine these aspects into 3 days of training following the structure of:
1) Sprints
2) Jumps
3) Lifts
4) Aerobic Training
Sprints & jumps are the priority since those are the most important for athletic development.
1) Sprints
2) Jumps
3) Lifts
4) Aerobic Training
Sprints & jumps are the priority since those are the most important for athletic development.
2. SPEED WORK
We will break up our speed work in 3 days:
▪️2x/week Acceleraration
▪️1x/week Max Velocity
We will aim for a total volume of at least 150m or yards per workout.
Sprinting at max effort is the most important aspect of improving speed.
We will break up our speed work in 3 days:
▪️2x/week Acceleraration
▪️1x/week Max Velocity
We will aim for a total volume of at least 150m or yards per workout.
Sprinting at max effort is the most important aspect of improving speed.
ACCELERATION
We will use the following tools to improve our acceleration:
▪️Heavy sleds to improve early acceleration
▪️Moderate sleds to improve power
▪️Light sleds to build late acceleration
We will use unresisted sprints to work the skill of accel while building velocity.
On acceleration days we will also train brakes & non-linear movements.
Learning how to accelerate & change direction in short spaces is key to optimizing athleticism.
We will use the following tools to improve our acceleration:
▪️Heavy sleds to improve early acceleration
▪️Moderate sleds to improve power
▪️Light sleds to build late acceleration
We will use unresisted sprints to work the skill of accel while building velocity.
On acceleration days we will also train brakes & non-linear movements.
Learning how to accelerate & change direction in short spaces is key to optimizing athleticism.
MAX VELOCITY
We will use the following tools to improve our top speed:
▫️Bounds
▫️Wickets
▫️Build Ups
We will make sure to perform these reps over distances greater than 30m
Remember, speed at top speed is a huge part of overall athletic development.
We will use the following tools to improve our top speed:
▫️Bounds
▫️Wickets
▫️Build Ups
We will make sure to perform these reps over distances greater than 30m
Remember, speed at top speed is a huge part of overall athletic development.
3. JUMP WORK
We will focus on 5 different types of jumps:
1) Vertical
2) Horizontal
3) Lateral
4) Rotational
5) Bounding
We will start with single-response plyos & build to higher-level plyos as the year progresses.
We will focus on 5 different types of jumps:
1) Vertical
2) Horizontal
3) Lateral
4) Rotational
5) Bounding
We will start with single-response plyos & build to higher-level plyos as the year progresses.
Here is an example of a jump types we will perform:
SINGLE RESPONSE
▫️Broad Jump
▫️Box Jump
MULTIPLE JUMPS
▪️Triple Broad Jumps
▪️Hurdle Jumps
ADVANCED JUMPS
▫️Weighted Jumps
▫️Box Drops
We will conclude our jump progression with depth jumps & bounding.
SINGLE RESPONSE
▫️Broad Jump
▫️Box Jump
MULTIPLE JUMPS
▪️Triple Broad Jumps
▪️Hurdle Jumps
ADVANCED JUMPS
▫️Weighted Jumps
▫️Box Drops
We will conclude our jump progression with depth jumps & bounding.
4. LIFTING
We will focus on multi-joint movements & focus on these fundamental movements:
▪️Squat
▪️Clean
▪️Press
▪️Snatch
▪️Jerks
▪️Pulls
▪️Posterior Chain
We will aim for 800-1200 total reps a month
We will train between 70-90% intensity, touching on weights above 90%
Our main goal with our lifting program is to improve relative strength.
We will focus on multi-joint movements & focus on these fundamental movements:
▪️Squat
▪️Clean
▪️Press
▪️Snatch
▪️Jerks
▪️Pulls
▪️Posterior Chain
We will aim for 800-1200 total reps a month
We will train between 70-90% intensity, touching on weights above 90%
Our main goal with our lifting program is to improve relative strength.
5. AEROBIC DEVELOPMENT
We're going to keep this simple.
Tempo runs to build aerobic outputs (run at about 70% of intensity).
Anywhere from 1000-2000m of volume.
I have also had athletes run longer distances of 1-3 miles for leisure, which had ZERO impact on their speed.
Don't listen to coaches who are so hyperbolic with aerobic training.
You need aerobic development to improve repeated outputs as an athlete & support recovery.
We're going to keep this simple.
Tempo runs to build aerobic outputs (run at about 70% of intensity).
Anywhere from 1000-2000m of volume.
I have also had athletes run longer distances of 1-3 miles for leisure, which had ZERO impact on their speed.
Don't listen to coaches who are so hyperbolic with aerobic training.
You need aerobic development to improve repeated outputs as an athlete & support recovery.
6. MEASURE & RECORD
We want to pick a few types of tests that we will use to measure progress.
Pick a test for each of the following:
1) Sprint (30m Sprint or 10m Fly)
2) Jump (Vertical or Broad Jump)
3) Strength (1 RM or Belt Squat)
Build these into your workouts to track progress over time & build workouts to target specific needs.
We want to pick a few types of tests that we will use to measure progress.
Pick a test for each of the following:
1) Sprint (30m Sprint or 10m Fly)
2) Jump (Vertical or Broad Jump)
3) Strength (1 RM or Belt Squat)
Build these into your workouts to track progress over time & build workouts to target specific needs.
7. NUTRITION
We will focus our nutrition on whole foods & keep processed foods to a minimum.
Aim to reduce BF% to maximize speed & power development.
Build a diet around the following foods:
▫️Fruit
▫️Dates
▫️Honey
▫️Raw or A2 Grass Fed Milk
▫️Eggs
▫️Lean Beef
▫️Cooked Greens
▫️White wild-caught fish
▫️Mushrooms
▫️Butter
▫️Coconut Oil
We will focus our nutrition on whole foods & keep processed foods to a minimum.
Aim to reduce BF% to maximize speed & power development.
Build a diet around the following foods:
▫️Fruit
▫️Dates
▫️Honey
▫️Raw or A2 Grass Fed Milk
▫️Eggs
▫️Lean Beef
▫️Cooked Greens
▫️White wild-caught fish
▫️Mushrooms
▫️Butter
▫️Coconut Oil
8. SLEEP
A key aspect if you are looking to stay healthy & support growth & recovery.
A few notes on sleep:
▪️Limit blue light 1-2 hours before bed
▪️Try to go to bed & wake up at the same time
▪️Sleep in a dark & cool room
▪️Turn off wifi during sleep
Optimize your sleep to optimize your athleticism
A key aspect if you are looking to stay healthy & support growth & recovery.
A few notes on sleep:
▪️Limit blue light 1-2 hours before bed
▪️Try to go to bed & wake up at the same time
▪️Sleep in a dark & cool room
▪️Turn off wifi during sleep
Optimize your sleep to optimize your athleticism
9. HYDRATION
Focus on drinking clean water sources
Either spring water or reverse-osmosis water
.5 oz of water for every pound of body fat
Focus on drinking clean water sources
Either spring water or reverse-osmosis water
.5 oz of water for every pound of body fat
And that's it!
The path to better athleticism in 2025 is right in front of you.
If you enjoyed this thread can you do me 2 favors?
1) Like & RT this thread to help others improve their athleticism
2) Follow me @keithjferrara for more training tips
The path to better athleticism in 2025 is right in front of you.
If you enjoyed this thread can you do me 2 favors?
1) Like & RT this thread to help others improve their athleticism
2) Follow me @keithjferrara for more training tips
View Tweet
If you are an athlete looking to:
▪️Get faster
▪️Jump higher
▪️Get stronger
With 3x/week training
and GUARANTEED results
Then DM me “SPEED” to join my remote programming team
👇
x.com/messages/compo…
▪️Get faster
▪️Jump higher
▪️Get stronger
With 3x/week training
and GUARANTEED results
Then DM me “SPEED” to join my remote programming team
👇
x.com/messages/compo…
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