Lifting for Speed

"Mass Specific Force"�is a unique, simple, and extremely effective approach to lifting weights for increasing speed.� It is applicable to many sport disciplines, especially those where speed is a key performance indicator.������ In this distinctive and radical approach to the weight room, the training goal is to increase strength levels without increasing body weight.� The increase in force applied to the ground in relation to body weight improves stride length and stride frequency...the holy grail to running faster!� This system of lifting has directly benefited some of the top athletes in the NFL, NCAA, Olympics, and High School level athletes.� Efficiency is the key!� Minimum time, minimum equipment while accomplishing the goal of large strength increase with minimal weight gain!� Notable highlights:�Christian McCaffrey�(Football),�MaryBeth Sant�(Professional Sprinter),�Janine Beckie�(Man City Soccer),�Trabuco Hills HS�in CA,�Valor Christian HS�in CO (Prominent T&F Programs).1 Intro from Coach Ayers and Coach Kula Free 0:46 2 Program Trailer Free 0:49 3 Intro on the Goal of Speed 0:38 4 The 3 Components of Speed 0:21 5 Dr. Peter Weyand 0:37 6 Fast Twitch Glycolytic Type IIb Muscle Fibers 0:38 7 How to Increase Fast Twitch Muscle Fibers 1:06 8 Mass Specific Force (M.S.F.) Defined Free 0:44 9 Problem of Increasing Mass (Lbs) 1:40 10 Final Thoughts on the Goal of Speed 0:41 11 Intro on Why it Works! 0:27 12 Why it works 0:55 13 What the Experts Say 2:14 14 ATP Energy System 1:27 15 Concentric vs Eccentric 1:34 16 Strength without Mass 1:13 17 Anabolic Response 1:44 18 Final Thoughts on Why it Works! 0:43 19 Intro on the Workout 0:31 20 An Example of a Workout in its Entirety 8:18 21 In Season Work Free 3:05 22 Out of Season Work 2:23 23 Final Thoughts on The Workout 0:33 24 Intro on Measurable and Effective 0:31 25 Why the Deadlift 1:34 26 Force Number Index 2:47 27 Force Number Example 1:46 28 Types of Bar 1:00 29 Final Thoughts on Measurable and Effective 1:07 30 Intro on Supplementary Exercises 0:44 31 Olympic Lifts 1:01 32 Bilateral/Unilateral Movements 1:32 33 Plyometrics/Contrast Training 2:12 34 Nordics 1:23 35 Final Thoughts on Supplementary Exercises 0:38 36 Creating Buy in 1:54 37 Have fun! 0:44 38 Final Thoughts 0:54 39 Podcast with JT Ayers 1:47:03Brian Kula:� Coach Kula has worked with thousands of athletes in his career as a track & field, sport performance and football coach. He has coached multiple National Champions, All-Americans, Gatorade Players of the Year and State Champions in a variety of sports. �Kula has 22 years experience in the athletic development of athletes at all levels from youth to professional. He earned his Bachelor�s degree in Kinesiology from UNC in 1996 and began his professional career in the same year. In addition to many years as a head track coach and architect of numerous championships and records, Kula also coached football and operated strength and conditioning programs. �He directed all facets of strength, speed, agility, conditioning, testing, recovery and nutrition. Kula has been a presenter at coaching clinics for speed development and training programs in a number of states and consulted for various programs around Colorado. �In 2002, he founded Advanced Training System, a sports performance business. �ATS served youth, college and professional athletes in a multi-sport training program. The program was highly successful in the development of athletic performance for many years. Coach Kula has worked with Division 1 athletes from over 25 universities across the country including notable local athletes Christian McCaffrey - #8 Overall NFL Draft Pick �17 (Carolina Panthers), Anna Hall - US Record Heptathlon/Pentathlon �19 (Georgia), MaryBeth Sant � US #1 100m �13 (Oregon/CSU), JT Scheuerman - US #2 400m �06 (Baylor) and many other professional athletes. Most recently while at Valor Christian high school, Kula served as an athletic director, track and football coach. His passion and success for the development of athletes to maximize their potential has been recognized at the state, regional and national level. As an athlete, Kula was an accomplished Decathlete at the University of Northern Colorado earning All-American honors and played wide receiver for the football team. He was inducted into the UNC Hall of Fame, class of 2014. Follow Brian Kula on Twitter�@KulaPerformance� JT Ayers: Coach JT Ayers is a three-time Orange County Track Coach of the Year (2013, 2016, 2019) and has been coaching Track and Field for 14 years. Coach Ayers led his team at Orange Lutheran High School to its first CIF Division 3 Championship in 2013. After that, he took over at his Alma Mater, Trabuco Hills High School, as Head Coach of the boy's team in 2014. Since then, his athletes have broken 35 grade level and 8 school records, 3 All-Time Orange County Records, and the team has been ranked #1 in Orange County 4 different years (2015, 2016, 2018, 2020). In 2019 the Boys 4x100 team placed 4th at the CA State Finals and ran the 2nd fastest 4x100 mark in Orange County History (the fastest was run by Trabuco the previous year). The Boys 4x400 team also placed 4th at the CA State Finals, running a new school record and 7th fastest 4x400 mark in OC History. This past season, even cut short, the Boys team were crowned 2020 CA State Dual Meet Virtual Champions in a tournament hosted by Milesplit CA. Coach Ayers received his B.A in History from Cal Poly San Luis Obispo, and his Teaching Credential and Masters in Coaching and Athletic Administration from Concordia University, Irvine. He is currently the Executive Director of�CoachAyers.com, has published work in�SimpliFaster.com,�and teaches full time at Trabuco Hills High School. Follow Coach Ayers on Twitter�@CoachJTAyers