Vanguard Sports Performance

05/18/2026

Explosive takedowns aren’t built by technique alone… they’re built by FORCE production, unilateral power, and violent hip extension.

These 3 drills are designed to help athletes develop the strength + explosiveness needed to shoot faster, finish stronger, and create separation on contact.

1️⃣ B-Stance Trap Bar Deadlift
→ Builds unilateral strength, balance, and powerful hip drive that transfers directly into pe*******on steps and finishes.

2️⃣ Split Stance Weighted Squat Jumps
→ Develops explosive force production from staggered positions while improving stability and reactive power.

3️⃣ Vertical + Broad Jumps
→ Trains both vertical and horizontal explosiveness for more powerful level changes, shots, and mat movement.
Explosive athletes don’t happen by accident. Train with intent. Train with power.

Which drill are you adding into your training first? ⬇️

04/01/2024

Protect Your Sleep ➡️ Improve Your Performance

03/26/2024

Strikers Should Lift Weights Every Week

Get Strong

Develop Power

Move Explosively

Fortify Your Body for the Demands of Your Sport

03/13/2024

Be Like Fighter A

03/01/2024

One Foot in Front of the Other

Over & Over & Over

Chart a Course

Take Aim

Start Walking

Consistent Small Steps Cover Vast Distances

Stay the Course

Be Better Than You We’re Yesterday

02/28/2024

Force & Velocity are Inversely Related

Before We Get Into It, Know that You Should Perform Your Compound Lifts with Max Intent & High Neural Drive to Maximize Your Performance Improvements

Max Intent + High Neural Drive Means You Move the Weight as Fast as Possible, Regardless of the Weight so You Can Produce Greater Force in Less Time & Express Greater Power in Sport

———

Heavy Weight Requires More Force But Moves Slower

Light Weight Requires Less Force But Travels Faster

———
Different Velocities Train Different Attributes

Heavy Weight Moved with Max Intent (Low Velocity) = Strength Gains

Moderate Weight Moved with Max Intent (Moderate Velocity) = Power Gains

Light Weight Moved with Max Intent (High Velocity) = Speed Gains

———

If You Want to Be a Freak Athlete, You Need All 3 Attributes

Therefore, You Should Train at a Variety of Velocities to Improve these Attributes Throughout the Year

There’s Lots of Ways to Achieve This

Depending on Your Sport & Competition Schedule some Methods May be More Beneficial than Others

———

If an Athlete Has a Set Competition Schedule then It May Be Wise to Focus on Max Force (Strength) and Endurance (Higher Rep, Moderate Weight) Training When Further from Competition

And Max Power & Velocity (Speed) Training As Competition Nears

Think Linear or Block Periodization (2-4 Weeks of the Same Strength Zone Training before Progressing to Higher Velocity Training)

———

If an Athlete Doesn’t Have a Set Competition Schedule and May Take Opportunities as They Arise (Fighters) Then it May Be More Optimal to Train All Three Attributes More Regularly

Think of Options Like Daily or Weekly Undulating Training (Different Strength Zone Training Each Training Session or Week)

This Allows for Minimal Detraining of Different Attributes + Less Time Needed to Peak Performance for Competition

———

There’s More Than One Way to Skin a Cat

Find Which Way Works Best For You & Your Sport

02/19/2024

Keep it Simple

Get Strong

Get Powerful

Grapple Often

02/13/2024

You Have the Power to Change Your Circumstances

The Problem AND Solution is that Your Habits Steer Your Ship

Negative Habits Chart a Course for Stormy Waters & Potential Shipwreck

Maybe Not Today, Tomorrow, or Even Next Week…

But if You Continue Your Negative Habits You’re Destined to Sail Somewhere You DON’T Want to Be

———

On the Flip Side, Positive Habits Chart a Course for Paradise

It Doesn’t Mean It’s Smooth Sailing the Whole Way…

But it Does Guarantee You’ll Be in More Favorable Conditions

And You’ll Probably Be in a Ship More Capable of Navigating Rough Waters if they Arise

———

Start Small

Develop Positive Habits

Turn the Wheel a Degree or Two Towards Paradise Daily

02/03/2024

There Will Be Ups & Downs

Prioritize the Macro Over the Micro

Trends > Moments

A Negative Moment ≠ A Negative Trend

Zoom Out & Assess Your Progress or Lack Thereof

Are You Headed Towards the Future State You Desire?

Adjust Your Habits & Routine Accordingly

01/21/2024