Watch this video to learn how Push, Power, Pull gives you an unfair advantage when Building an Athletic Upper Body
wHILE STRENGTH ISN’T EVERYTHING HAVING A POWERFUL UPPER BODY IS A COMMON TRAIT SHARED BY ALL ELITE ATHLETES AND IF YOU FEEL STRONG BUT LACK the EXPLOSIVENESS THAT TRANSLATES on THE FIELD OR COURT HERE’S WHAT IS HOLDING YOU BACK.
TOO MANY SLOW MOVEMENTS. This is the Number 1 mistake that Athletes make. All your upper body training is with heavy weights that put the body under a ton of stress and duress which is great for getting bigger or stronger but doesn’t help much with athleticism.
You aren’t increasing RATE OF FORCE DEVELOPMENT(RFD). This is the key to athletic explosiveness.
You don’t use PLYOMETRICS for the Upper Body. Plyometrics improve the stretch shortening cycle which is just as important for your arms when building elite athleticism.
You are stuck in the pattern of training like BODYBUILDERS instead of an Athlete.
You don’t do enough STABLITY TRAINING. If your shoulders and wrists are weak you’ll always be injury prone.
You don’t have sufficient MOBILITY or JOINT strength. Athleticism is heavily reliant on how well you move.
You don’t understand the DIFFERENCE between Strength & Power. There’s a reason that the NFL does the 225 rep test instead of a 1 rep max on the bench. Your max lift doesn’t matter as much as how efficiently you can produce force.
You don’t use RESISTANCE BANDS in your training. This increases the use of rapid movements which helps with acceleration and RFD.
Okay so how can I get an Explosive Upper Body then?
Easy, stop focusing on being the strongest athlete on the team and start training in a way that allows you to move fast and efficiently. Almost every athlete has made the pitfall of training like a body builder in the weight room and they develop “the look” of a 5 star athlete but not the skill. When I say training like a body builder I mean doing silly splits like back and biceps days or never using resistance bands to increase fast twitch muscle response within your training.
I wanted to shed light on this because I know its an overly used phrase but you won’t be able to change how you train if you don’t know what you’re doing wrong. Through a lot of trial and error, I learned what strategies worked and helped me to improve my power and it’s why I'm able to do athletic feats like the one pictured below. Now, I have the perfect formula to help you build freakish athleticism.
Here’s the secret: You ready for this? It was all based on how I structured my upper body days. I started doing the following and it changed everything:
1 Push Drill to Activate Fast Twitch Muscle Fibers.
1 Upper Body Compound Push Movement.
1 Upper Body Compound Pull Movement.
1 Back Compound Movement.
1 Bicep Isolation movement.
1 Tricep Isolation movement.
2-3 Shoulder Specific Movement(s).
1 Burnout Upper Body Exercise.
Outside of this, I also learned how to apply progressive overload and to vary the training of athletes in order to avoid plateaus. This is why I’m now 35 and still continuing to make gains and build skills that I didn’t have when I was 25. Over the last 10 years I’ve been implementing my methods as a Sports Performance Coach training middle school, high school, and college level athletes to build the type of strength and power that will allow them to perform better in every sport they play.
You may not believe this but there was a time I was weak and lacked explosiveness in my upper body myself. I know the first thought that came to mind when you saw my videos was “Oh, he’s probably always been strong, but this won’t work for me. Let me be the first to reassure you, I’m not a genetic freak of nature. I’m 5’8, 150 lbs, and I don’t take any form of supplements to boost my performance. I say all this to say, if this program can work for me, it can definitely help you reach your goals as well.
Despite my size, I practiced, trained, and sought out the education to develop this 8 week Explosive Upper Body Program so that I could guide you on the path to being an Elite Athlete.
In just 8 weeks, YOU will be more explosive for the following reasons:
Increased Fast Twitch Muscle Response. The upper body being explosive is important but too often athletes only train to be strong. This program is geared towards changing your understanding of the interplay between strength and power.
Improved Stretch Shortening Cycle. If you’ve heard of this term before then you know its usually associated with training lower body and specifically jumping, but as an athlete you also want to decrease the time between the eccentric and concentric phases of movement in the upper body as well because speed kills doesn’t just apply to your legs.
Bulletproof Shoulders. Shoulders are a critical part of all athletic upper body movements like pushing, pulling, and throwing. In your designated sport you’re constantly putting tension on you shoulders in order to produce maximal force and the better equipped your shoulders are to handle that pressure the less risk you have of injury.
Increased Joint Stability. Along with your shoulders, your elbows, fingers, and back all have to be strong in order to handle the demands of playing any sport at an elite level, so an underlying goal of this program is to make sure all your joints have great strength and elasticity.
Spring loaded Biceps & Triceps. I want you to stop caring about how big your biceps and triceps are and start focusing on how much they help you push/pull when you’re on the field or court. There will be a noticeable difference in your abilities after this program. I promise nobody will be able to bully you ever again after this.
Unilateral Strength. This provides the missing link to Balance, Stability, & Body Control that all great athletes possess.
If You crave Immense Power…
Now this program is not limited to current athletes wanting to improve athleticism.
its for anybody who needs a good foundation to build a better upper body than they have ever
had before.
Whether that is for Professional, semi-pro, intramural,Weekend Warrior, or even Leisurely
activities that require explosiveness for elite performance.
WHAT YOU GET FOR Free!
Access to 24 Complete Workouts with Video Demonstrations ($119 value)
They’re intense. They’re fun. They’re proven. I do a lot of unconventional training, but these are the actual exercises, I used to build the upper body explosiveness that has piqued your interests in this program.
Access To CSCS Credentialed Trainer ($497 value)
This program was created by a Certified Strength and Conditioning Specialist. There’s over a decade of experience packed into this 8 week journey. Every exercise was handpicked by me and addresses the common areas of concern for athletes when they are plagued by a lack of upper body power/explosiveness. That includes building stronger more stable shoulders, wrists, improving acceleration and efficiency with push movements, and developing the power to pull your body weight in a rapid but controlled manner. If you have any issues during the next 8 weeks feel free to contact me at acdafitness@gmail.com and I’ll send you a video link so that I can observe your training to provide advice and analysis on technique, posture, and perceived road blocks.
Access to Exercise Variations & an Extensive Exercise Bank ($199)
There’s a traditional way to build strength, speed, and power but sometimes you may experience difficulty completing those exercises. Things like Olympic lifting, Deadlifts, Squats, & Push Presses take a certain level of skill to master, but that shouldn’t stop you from reaching your goals. So if you have trouble, there are always alternative exercises that can be used to help you still get the benefits of training without the potential risk of pain or injury associated with attempting a workout you’re not the most comfortable performing. This program includes over 150 exercises to ensure you’ll never plateau again!
The Total Value of the Power, Push, & Pull Program ($815)
