Mash Maximize Power, Vertical Leap and Explosion

This is a 14-week 4 day per week program that is focusing on maximizing power and explosion (power at a very high rate) along with improving each athlete's vertical leap. This plan will improve all types of jumps: countermovement jump (aka the one you would perform at a combine), static jumps, approach jumps (volleyball and basketball, two foot & one foot, and everything in between,

There is also short distance sprints programmed designed to maximize acceleration. My favorite part is that we have added max power training at all vectors: horizontal, lateral, rotational, and vertical. Whether you are a baseball pitcher/hitter, football linebacker, softball player, volleyball player, boxer, UFC fighter, or Track and Field thrower, this program is for you.

There will be extensive change of direction work, reactive property work, and more. We have programmed joint specific stabilization work to ensure energy is transfered at the highest rate. What does this mean in layman's terms? We are going to stabilize the ankle, knee, and hip with isometrics while maximize the stretch shortening cycle and reactive properties. This means when you plant your foot in the ground to jump or change direction, the energy you put into creating those ground reaction forces is going to be directed into the intended direction at the greatest possible rate and magnitude (total amount of force production).

We're using Dr. Yuri Verkhoshansky's “Shock Method” Plyometrics to maximize explosion. We are also using drop jumps to maximize each athlete's Reactive Strength Index (RSI), which is minimizing the ground contact time. Minimizing ground contact time is imperative to maximizing sprint speeds and acceleration.

There will be strength training of course that is geared towards improving power. I'm using velocity based training(VBT), but not to worry. I have the corresponding percentages and rate of perceived exertion, so that you don't have to use VBT. Of course, if you want to look into buying affordable VBT, email me at Travis@RiseIndoorSports.com.

I'm starting off with the coaches that work with me daily at Rise Indoor Sports:

•      First, Coach Matt Wininger, B.S. is a graduate of Lenoir-Rhyne University where he was the Team Captain for my LRU Weightlifting Team that earned two National Championships. He earned All-American honors all four years, and is a two-time Team USA Weightlifting Athlete. He was also a sprinter on the Varsity Track and Field Team. Matt was the original Team Mash Elite Athlete having been my athlete since he was 10-yrs-old making it 14-years he's been my athlete. He also competed for the LRU Varsity Powerlifting Team medaling in his first University Nationals. He's also the coach of my own children, which is the biggest honor I can bestow on a fellow coach.

And Me

•.    Coach Travis Mash, MSc and Senior International Weightlifting Coach and the one you've been working with over the past month.

Here is the list of what to expect:
•       Coaches will answer questions within a 24-hr period
•.      Coaches can individualize programming in the following ways:
      o  Can easily minimize volume if the program is simply too much and subtract a day or two
      o  Can eliminate exercises or suggest alternate exercises 

• At the end of the program, you can switch to a new program, or I will upload the next phase of this program. Either way, you will drop to the loyalty rate of $14/month. 

This is going to be a team with the aim to bridge the edgy hardcore culture Mash Elite is famous for together with the latest in science and research. 

You can expect:

• Programming that fits your needs filled with the latest in science for getting jacked.
• 24 Hour turn around on messages daily.
• Prescriptions for intensity with velocity and RPE to go along with it. Your choice with coach's guidance on how to determine daily intensity 
• Team camps at Rise Indoor Sports and on the Mash Farm
• Bits of learning and education along with way from podcasts, articles, and videos.
• Functional Movement and Mobility

Like I said, at the end of this program, a new one will be added. You will simply explain to your coach what type of program you are looking to do, or set up a time to discuss your goals.