The hosts' first big cue, borrowed from Coach Stu McMillan, is to keep the ankle stiff and rigid like a boxer's fist at impact while the body stays flowing, loose, and elastic with bounce. A loose ankle breaks down like a boxer's wrist collapsing on a punch, losing energy and tension.
Eugene Teo recommends that if starting over or coaching a young beginner, one should pursue athletically-inclined training like track and field or Olympic weightlifting rather than pure bodybuilding, since varied complex stimulus from a young age leads to better outcomes.
Because the end position of a pull is the result of things that happened before, coaches who see something they dislike in that position should not correct it by cueing that position. Instead they should cue something that happens earlier, solving each problem specifically (for example, what happens when the bar gets over the knees) from a macro perspective.
Jake Tuura recommends heavy strength training as the primary intervention for increasing tendon strength, and feels heavy, slow resistance training could possibly extend the health span of the tendon.
The health-span extension is hedged ('could possibly'); the heavy-training recommendation is endorsed with high confidence.
Fagerli recommends starting MyoReps on isolation and accessory lifts where safety is not an issue, favoring unilateral exercises, isolation work, cables, and stable environments like leg presses. He advises against squats, deadlifts, and bent rows (limited by cardio, breathing, and lower-back fatigue), tends to skip dumbbell presses due to setup hassle, and says to use traditional sets whenever breathing or conditioning limits muscle stimulation.
Borge Fagerli describes Myo-Reps: perform an activation set close to failure, rest briefly, then do mini sets or clusters to extend the period at maximum muscle activation. Short rest periods between sets elevate recruitment levels. He notes Myo-Reps are among the hardest things to do physically and mentally, but the outcome is fantastic for increasing muscle mass and strength. He also suggests using sufficiently slow lifting speed toward failure to maximize mechanical tension on each individual muscle fiber.
Borge Fagerli's rule of thumb is to stay within 1-2 reps from failure on sets. For advanced lifters on compound lifts, he recommends staying within 3-5 reps from failure to get significant stimulus from every set, since the more advanced the lifter and the more compound the exercise, the closer to failure they need to train to recruit all muscle fibers. For isolation exercises like leg extensions or pec flies, you can train further from failure because the nervous system already directs high contraction signals to a single muscle group. If training further from failure, compensate with more volume or Myo-Reps.
Fagerli advises starting myo-reps on safe complementary accessory lifts before trying them elsewhere. He warns against myo-reps on deadlifts and squats because going to failure on unstable, high-fatigue lifts invites injury, and notes that extended myo-rep sets on bent rows fatigue the lower back and limit the target muscles. Lifters with a very good VO2 max may handle myo-reps on exercises like Bulgarian split squats. For compound lifts, he recommends cluster training instead — the myo-rep protocol without the prolonged activation set — such as a series of three reps with short rests on a 6-8 rep max load.
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The host recommends attacking acceleration first when learning to sprint, since most sports rarely express max speed (only wingers covering 40-50m breaks benefit). Taking huge long strides in the first 5-10 meters prevents generating enough horizontal force; athletes need more steps (higher cadence) in the initial phase instead.
Host's endorsed heuristic with a stated exception for wingers
For someone who hasn't run in years, begin with very basic baseline plyometrics and keep all running to very short distances.
Fix 1: stay forward enough for longer — standing up immediately after initiating a sprint means you can't get enough horizontal force into the ground. Fix 2: take more steps in the initial 5-10 meters instead of huge semi-lunge strides, even though long strides feel like pushing hard. Fix 3: keep on the train track — avoid lateral sway and driving out to the side each step, especially for bigger athletes.
Dr. Morin advises that on acceleration day, you focus only on the acceleration — everything afterwards is not important. When coaches cue and emphasize everything every time in sprinting, there is no way to get quality over the entire spectrum — this is the main problem of beginning coaches. He structures one weekly session focused on acceleration and two sessions focused on high-speed running, with the second high-speed session being a hamstring prevention session rather than a max-velocity session. For acceleration work, he uses about the same metrics as high-speed work (100-150 meters of exposure), noting it's a principle, not a recipe.
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For athletes who must stay in bent positions (like point guards), you would never tell them to drive less horizontally because it is dangerous for the hamstrings; instead, teach them to be much stronger with their trunk and hamstrings in exercises that stimulate highly bent positions.
Dr. Morin advises that when an athlete shows good top speed, strength, and broad jump but weak acceleration, the first step is to assess acceleration objectively with metrics — maximum force output and maximum propulsive power output on the ground. You can also bring kinematic analysis including contact time to diagnose acceleration weaknesses such as trunk collapse or overly vertical push. He stresses combining quantitative numbers with qualitative movement assessment — how does he move? He also notes that changing the trunk angle during acceleration likely addresses braking issues in the first three to seven steps (per the host's example with a running back), and that an athlete already elite at high jump will very likely not improve acceleration by jumping higher.
Dr. Morin recommends that for athletes who must stay in bent positions for their sport (like running backs and basketball point guards), rather than changing their running technique, you strengthen the trunk and hamstrings in highly bent positions. He advises using very intense trunk flexion exercises, choosing exercises that involve both trunk flexion and huge hip flexion, and using unilateral exercises as much as possible to replicate the lunge and sprint movement. He cites the drop and catch RDL as an example of a very intense trunk and hip flexion exercise, and notes resisted sprinting is useful because it forces the athlete to be more bent forward with higher hip flexion, strengthening the posterior chain with kinematics close to future actions. The same bent-position strengthening is
The first step to improving acceleration is to assess it objectively with metrics: maximum force output, maximum power output, and propulsive power output on the ground.
Run a 12-week velocity-based training block where bar speed governs the weight on the bar for every lift, using a four-day split: day one acceleration, day two plyos and upper body, day three max velocity (flying 10 day, technically a rest day in the schedule), and day four the big absolute strength day with back squats.
Jeff recommends visualizing your plate as a clock and focusing on two times: 9 o'clock and 9:20. Fill the largest portion with fibrous carbohydrates like leafy, crunchy green vegetables; the second largest portion with protein, whether vegan or meat-based; and the smallest portion with starchy carbohydrates. He explains starches get the smallest share because people tend to overeat them when given free rein, but stresses they should not be avoided entirely since they are an important part of a healthy balanced nutrition plan. Include fat incidentally by cooking with it rather than piling it on. Done this way, counting calories is unnecessary, and when nutrition is in check, six-pack abs become much easier to see.
The host advises not letting the shoulder position drift forward in dips: falling forward pitches the shoulder more and more as you descend, putting excess stress on the anterior shoulder capsule and structures inside the joint. Keep your shoulders back and chest out always, and make the distance between ears and shoulders greater by pulling the shoulders down (the same cue as the pull-up). Set up by pushing down and engaging the serratus rather than sinking into the shoulders. Control depth to about 90 degrees of elbow flexion instead of going all the way down, which he calls 'influencer fitness' and bad advice; pushing the chest forward allows a better stretch even at controlled depth. On the way up, actively push high rather than letting the shoulders drift back up, and perform a 'dip'
The host advises not skipping the pull-up but fixing it: before the first rep, create extra distance between shoulder and ear by pulling down into a more stable position; on the way down, maintain tension through the scapula and shoulder girdle and treat every rep a little slower; don't avoid full elbow extension at the bottom; and never let the shoulders ride up, which reintroduces traction stress. With these changes the pull-up can stay in the program and build a much bigger back.
Perform rounds of kettlebell swings, suitcase marches and cleans continuously for 5 minutes. When you need a break, hold the bell in a goblet hold or clean position instead of setting it down, and the moment it hits the floor, the challenge is over.
Hold the couch stretch for three sets of 60 seconds on each side, with your back foot up on a wall or couch and your front knee on the ground. Do this two to three nights a week at home, outside of training, while watching TV or playing with your kids.
Run a five-minute kettlebell grip challenge with no straps and no chalk, repeating a round of swings, marches and cleans for as long as you can hold on. If you drop the bell, the challenge is over.
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Get into a cold shower for one to five minutes before cognitive or physical work when you want to improve concentration and focus.
Work through a push-up progression: standard push-ups executed as well as possible, push-ups with a double bounce, explosive push-ups to a box target, and X push-ups (rebound push-ups) using the entire body. You choose the box height, the number of sets and reps, and how often to train.
Work through a jump progression: easy skips with trunk control, single leg hops, bilateral broad jumps for distance, and a broad jump into a vertical jump. The creator gives the movements, their order and form cues; you choose how many sets and how often to train.
