Pat Basil (@pbasilstrength)

"How do I program speed and strength on the same day?" Easy. Do your speed and power work first while you're fresh and can produce maximal outputs. Then lift after. The speed and power work first will act as a great warm up and primer tapping into the potentiation (PAP) effect....

Adjusting Training In The Playoffs Should your in-season training for you playoff push? Yes, but not as much as you'd think. It comes down to two main factors: - Volume - Exercise Selection This late in the season, we want just enough volume to trigger the stimulus they need to retain strength ...

Exercise order for performance: 1. Explosive Movements (Jumps, Throws, Sprint) 2. Main Strength Movement (Squat, Clean, Bench, etc) 3. Main Assistance Movement (RDL, Lunge, Row, etc) 4. Accessory Work/Trunk - Prioritize speed and power - Get strong next - Then pack on mass...

Activation: Hype or Helpful? You've probably heard the buzzword "activation drills" and how they're built into warm-ups. It's like this secret ritual people believe will transform workouts, but does they really make a difference? Let's break it down: Complex "activation" warm ups are not the u...

"How many rest days do you need in between training days?" The real answer lies in understanding your body's recovery needs based on the intensity and volume of your training. Textbooks often suggest a rest period of 48 to 72 hours between bouts of training, especially if you're targeting the sam...

When "Sport Science" Goes Wrong A few years back, I tried an experiment with our men's basketball team. I adjusted in-season training based on daily vertical jump tests. The idea was simple: If a player's jump performance was down, I'd adjust their workout accordingly. Little did I know, th...

How To Program Single-Leg Training Two main methods: 1. Supported Split Stance: These use the back leg for support (think split squats and reverse lunge). They’re easier to master and can be loaded heavier, but they still use two legs to some extent. 2. True Single Leg: These keep one foot...

Stop Gambling With Your Athletes' Health I know you want to figure out "who put the work in" over break. Using maxes on day one comes with two major problems: 1. Unless they're skilled lifters, their "one rep max" isn't actually a true measure of strength ​ 2. You don't know who's prepared to han...