Primal Speed

09/03/2021

I am very excited to announce a course I am co-teaching with a National Champion Thrower.

Sprinting / Throwing / Jumping

Do you want to be more powerful and explosive ?

Look into this course....it's going to be a Game Changer.

November 13 in Calabassas, CA.

Click below for details and sign up info.

Principles of Power Workshop: Jump Higher, Throw Farther & Sprint Faster.

06/06/2021

I have some questions for you guys and gals.

How many of you are consistently ?

Do you use sprinting as a form of performance based training or for fat loss/ physique goals?

I’m thinking of putting together a GUIDE to help give you direction on how to use sprinting to accelerate your physique and performance goals.

Please comment below 👇

12/27/2019

Athleticism to me is not just standing in one place to perform the same movement.

I am a big believer in the fundamental movement patterns such as Swings, Deadlifts and Squats. These movements done well give you the potential to be more athletic but they are not the pinnacle of athleticism. They are a MEANS to help you become more explosive and athletic but they will not fully develop your athleticism.

Dynamic athleticism means you actually LEAVE the ground and are suspended in air (even if for the slightest of moments). Sprinting, cutting, change of direction, acceleration, deceleration, jumping, skipping, and hopping.
These methods are just as valid and important as squatting, Swing and Deadlifts.

The answer is to use all of these methods and understand that being athletic requires locomotion and movement in all directions and not just standing in place.

ATHLETICISM is learning to produce POWER / FORCE that helps you LEAVE THE GROUND and not only stay attached to it!

10/30/2019

Lateral Leap with Med Ball.

Excellent drill inspired by

Lateral Leaping is excellent for developing single leg power and the ability to absorb force. Adding in some rotational work with the med ball adds in some needed transverse plane magic which ultimately helps improve the rotational power needed for all locomotion.

10/18/2019

Banded Scapular Abduction + KB Row

Love this drill for teaching opposite shoulder blade activation. Definitely fires 🔥 up the middle traps and rhomboids.

Extremely fatiguing to pick an appropriate weight. I find the challenge is more with band than with the row.

10/15/2019

Alternating Split Squat Kettlebell Pass.

Along the line of the previous KB pass drill I posted, I was playing around with variations and really enjoyed this one.

You are still getting that ballistic eccentric load on the front leg which is profound.

Warning: be super careful with your toes and make the KB drop zone is not over your feet. Keep the KB in the middle of your stance.

Also, make sure you are on rubber, turf, grass or a surface you can’t destroy. Outside is best.

09/25/2019

Single Arm Eccentric Row with Suspension Trainer.

This is an excellent way to overload the lats and upper back. You can choose a challenging body angle and pull with two arms on the concentric them lower with one arm.

I did this for the first time yesterday and can tell you that this bad boy will be in all my clients programs.

Eccentric work is critically important for developing strength and getting the brain 🧠 to turn the parking breaks off. We could all use more eccentric work in our programming. Having a stronger upper back will solve many of your physical problems in life.

Learned this awesome exercise from Strength Coach William Wayland.

09/24/2019

Single Arm Self Pass with KB.

We all need:
- Stronger and more resilient Hamstrings.
- Better hand eye coordination.
- The ability to react quicker.
- A stronger grip.
- Better Gait and Sprinting Mechanics.

Here is an excellent drill for all of these qualities.

Loving this drill for learning to absorb force primarily with hamstring assuming you hinge well. Awesome strength coach Dana Sorensen taught me to add a weight shift from side to side. This teaches you to “shift” weight into each leg which is essential for better gait, running, sprinting.
This can be done for high reps over time to build up tissue resilience.

Also learning to let go of the bell and re-grab it is a big mental hurdle for many people.

This drill is an excellent gateway to kettlebell juggling and tossing.

08/14/2019

Happy Wednesday Everyone!

I want to share my 14 Day Minimalist Reboot Training Plan.

Whether you are in a rut and in need of some guidance or perhaps you are looking be more efficient with your training, this plan can and will help you.

What's in this program?

There are four primary areas this program highlights:

1) Breathing.

That's right. You will focus every morning on a couple minutes of breathing to reset your nervous system and help you gain control of your physiology. It's practical, doable and effective.

2) Locomotion Integration.

These are cross crawl patterns done every morning for only 6 minutes. Think crawling and crab crawls and other ground based movements. The patterns will integrate both brain hemispheres and get your CORE and BRAIN to better communicate with each other. The focus on these locomotive patterns will improve your functioning as a human and jump start your day for the better. There is a link in the PDF to a VIDEO where I walk you though the 6 minute routine.

3) Strength.

You sill be performing 20 minutes of Strength work several days per week. All you need is a couple of kettlebells and your body weight. This will stimulate the entire body work together as a single unit and will get the metabolism to kick into high gear. Building strength will go a long way to making you feel more energized, more tones muscles and will accelerate FAT LOSS in a major way..

There is a link to a Video in the PDF of the STRENGTH movements.

4) Sip Water.

Yup, sounds simple. You will focus on drinking more water during these 14 days. Your health will improve and your energy will increase with a more hydrated body.

So there you have it. Four simple things that will immediately change the trajectory of your health and help you establish some better habits.

https://fsathletics.com/14-day-reboot-workout-ebook/

Please share with family and friends who are in need of some guidance and some structure.

I am always here to help so please message me with any question you may have.

Enjoy the program and choose to live a Strong Life!

Franz

My mission is to help jump start you to better and healthier habits that will pull you into a positive upward spiral. This is why I created this 14 Day Minimalist Reboot.

07/26/2019

One of the best ways to improve running and sprinting is to explore locomotion in many different ways.

Taking away your arms will teach essential arms are for counteracting the power generated by the legs.

Rotating your head will be a huge vestibular challenge.

Explore movement to get better at it.

07/20/2019

Running A’s with a stick overhead.

1) This will help you feel your core.

2) You will learn about your pelvic position.

3) You will feel your feet.

Throwing in drills like this helps you deconstruct sprinting and learn about position and where you need to get better.