Happy birthday to a very unique, talented, and extraordinary mother/wife. I love you-and I cannot be a more proud big brother for who you are and all that you have accomplished thus far ❤️.

Linear Focused Jump and Sprint Work Broad Jumps Single Leg Hops Skips Pogo Jumps Strength Work: Single-Leg Squats Push-Ups All work that can be done outdoors without any equipment that will improve performance. Solid Work as always with @kuuleimomianuhea @jannypoo.7

Aerobic Base/Tempo Runs As we approach a full month of shelter in place, we will begin to see erosion of aerobic base. We don’t need any of that. Tempo Runs are an excellent way to build your aerobic base and is critical for intermittent sport athletes. Our aerobic base allows us to recover in practice/workouts so that we can have higher quality reps. This also allows us to recover between workouts. For further explanation, we have all been in between plays/rally’s to the point we cannot catch our breath which leads us to make further mistakes in play. We have all been there and know those moments. When I explain “recovery during sessions/practice” this is the type of work that builds our ability to recover quickly between plays/rally’s that allows us to be more precise. Less fatigue=better plays/rally’s=improved performance. I fully explain the training session in easy digestible chunks in the photos and by video explanation. If the 50 yard runs get you too fatigue or heart rate is too high, drop to 40 yards with the same set/rep scheme. We get better day by day. It’s time to get to work!

Although we’re in a shelter at home situation, we are not prohibited from exercising- moving outside, in your backyard, or in the street. Control what you can control. What we can all do: 1. Jump 2. Sprint/Run 3. Cut and Change Direction 4. Keep Aerobic Base 5. Strength Movements- Primarily Isometrics Doesn’t sound too different from normal training, does it? M/W/F are performance based days for my athletes where we are working on jump and sprint mechanics, change of direction, as well as strength- primarily single-leg strength via isometrics since bilateral loading isn’t available and isn’t of much benefit without load. The fast contractions of jumping, sprinting, and cutting in combination with slow contractions of isometrics keeps our joints/tendons healthy and resilient. Tues/Thurs is for maintaining aerobic base. This is key since this allows us to adapt to training and maintain our health. As this begins to erode, being able to adapt when we can play again becomes an uphill battle. We accomplish this primarily through tempo runs and multi-direction aerobics. Examples: 1. 15 sec runs/15 sec walks at 70% pace for 10 minutes. Rest for 2 minutes and repeat. 2. Tempo Runs at 70%. Short distance: 20yds 3 x 10 (1 Rep= 20 yds). Goal is for HR to not exceed 150BPM. You should be able to talk while doing these. Not full conversation- but word exchange. Which is a useful indicator if you don’t have a heart rate monitor. 3. Jump rope intervals. Play a song and jump rope to it. Rest minute. Repeated for 5 song or accumulate 15-20 minutes of work. Although our sporting future is cloudy and the WHEN isn’t for certain, there are a few certainties that we do know: 1. This situation shall pass 2. It’s much better to be ready opposed to having to get ready 3. You can control your daily activities and habits I will be following up with training clips and examples. If you’re not training with me and want more details about the program, feel free to message me.

There is a tremendous amount of hills, stairs, and open space. You can actually train- opposed randomized workouts- to still get an effect. Anaerobic Work: 5 x Very Long Hill Sprints 3 Min Recovery 3 Rounds 20 Push Ups 10 Single Arm-Row 15 Swings Stairs 3 Minute Rest Let’s safely continue to move. Exercise and sunlight are incredible for the immune system. We need it more than anything right now. Today was a bit gnarly @san_driaaa

We cannot control what happens to us but we can control our response. Now more than ever we can control our time and schedules. It’s a bit bleak right now but what we have to stay is strong, disciplined, and ready to surge out of this time. We can come out better and stronger! Stay ready so you don’t have to get ready. For the majority of us and whom I’m speaking to, our schedules are dictated for us. Now, we must create our own schedules and stay disciplined. Very simply, we are in charge to develop internal momentum. It gives our power back, sanity through routine, and will keep our minds sharp. In order to stay sharp running my business, PhD work, a normal job my day has to be scheduled out to stay efficient and get work done. Like I’ve said before, complexity resides in simplicity. Break it down, build it up. 1. If you have deadlines or goals, set those out first. Then, write out what your most important daily activities (working out, school/work, projects etc) Schedule those first thing in the AM. It’s best to get the ugly tasks we don’t like doing out the way first while we are the most disciplined. They are necessary and contribute most to our advancement. 2. Timeblocks. Schedule 1-4 hour blocks are essential and streamline what you’re accomplishing. For example I have “PhD blocks” with action items built up to deadlines and goals. Specify the task and focus on it with intensity, then move to the next. Keep times the same and put them into calendar. With the example you can have: 6AM-7AM: Workout Block 7:30-9:30AM: Project/Deep Work 9:30-10:00AM Break 10:00-4:00AM School/Learning/Work From Home Etc 3. In each of those block in your calendar, break down what needs to be done in each time block to build up to your daily, weekly, and monthly targets/goals. Once those times are set, you can get into a flow of work. It’s essential to stay disciplined. Especially my student athletes. High School and Collegiate. I’ll post tomorrow on insights of how you can improve in your sport tomorrow. If you have any questions or suggestions feel free to ask/say in comments.

I was at the house today. Very simple but efficient Cardio-Strength Workout. 20 Minute EMOM A. 30 Double Unders B. 20 Push-Ups Much more challenging than it looks and guaranteed to have your chest and shoulders on 🔥 Save and try later. Tag me once you get yours in 🤙🏾

Made sure that my small community is taking care of. All my athletes and clients I have created a program for you based on what you have at home. They’re loaded in your training apps and ready to go! Keep Swiping to see the first day of our home training program. I will be opening my program up for those who want to stay locked in during this time. You will need to download my app and I will provide details in my bio. It’s a strange time. Bad Times Don’t Last. Strong People Do. Strength is Never a Weakness. Peace & Love.