05/20/2026
๐
๐ฎ๐ฅ๐ฅ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ & ๐๐ซ๐๐๐ค๐๐จ๐ฐ๐ง โฌ๏ธ
With short notice to prepare for the CFL combine, Kallon asked me to help him improve his speed, power, and on field performance, with specific emphasis on the combine tests.
In only 6 weeks of training he saw over 10% increases in his jump height, 10 & 40y times, pro agility time, and strength.
These improvements were a result of effective programming & coaching to not only maximize his outputs (force, power), but clean up technical inefficiencies in his sprint technique and text ex*****on.
Kallon performed 3 full body workouts on a 6 day cycle to maximize his training frequency leading into the combine, with readiness & recovery monitored closely.
Each day followed a similar structure - speed -> power -> primary strength -> accessory
A different aspect of his speed was emphasised on each day:
Day 1: Acceleration
Day 2: Change of Direction
Day 3: Top Speed
Power work involved jumps, throw, olympic lifts, and plyo variations.
Primary lower body strength work consisted of squat, deadlift, or lunge variations.
Primary upper body strength consisted primarily of bench press variants to prepare for the 225 AMRAP bench press test.
This was contrasted with upper + lower posterior chain work in the following series (RDLs, rows, etc.)
Finishing with accessory work, largely consisting of hip, core, ankle, or additional upper body exercises.
Here are the specific sets & reps from the session above (week 1):
๐๐๐ฒ ๐:
๐๐ฑ๐ฆ๐ฆ๐ฅ
4x5y mod-heavy resistance, 6x10y timed Sprints, 4x10y light-mod resistance
๐๐ฐ๐ธ๐ฆ๐ณ
1a) Trap Bar Jump - 3x5 @ 20% BW
1b) Lateral MB Shotput - 3x5/side
2) Forward Lunge - 3x5/side, top set RPE 7
๐๐ณ๐ช๐ฎ๐ข๐ณ๐บ ๐๐ต๐ณ
3) Spoto Press - 3x5, top set @ RPE 8.5
4) Floating Pause Trap Bar Deadlift - 3x5 (2s pause), top set @ RPE 6-7
๐๐ฆ๐ค๐ฐ๐ฏ๐ฅ๐ข๐ณ๐บ ๐๐ต๐ณ
5a) Chin Up - 3x6 (3s down)
5b) Eccentric Nordic Hamstring Curls - 3x8 (4s down)
๐๐ค๐ค๐ฆ๐ด๐ด๐ฐ๐ณ๐บ
6a) Split Stance Landmine Press - 2x8/side
6b) Calf Raise OC ISO - 2x3@5s
6c) Hip Flexor OSC - 2x2
