Explore intelligence

Principle · Body

Velocity-Based Training (VBT) Core Principles

VBT uses bar speed to determine load, prevent injury, and track progress, replacing guesswork with precision.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Claim from Garage Strength

Consequential creator advice requires independent verification before Today can promote it.

Principle · Body

VBT for Injury Prevention and Fatigue Management

Monitoring velocity allows coaches to stop sets when speed drops, preventing overtraining and injuries like fractures.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Claim from Garage Strength

Consequential creator advice requires independent verification before Today can promote it.

Recommendation · Body

Start with about 120 meters per week of 90% tempo sprinting

Tempo sprinting at about 90% of max speed is easy to understand, do, and verify, unlike maximum velocity running. For young people, up to 150 meters a week of 90% max speed running can be interesting (he has no science to support it). Players who get less than ~120-150m of 90% speed work seem to have problems more often, and players who get more need to be really adapted or it's too much. As a starting point, use 120 meters of tempo sprinting per week at 90% of maximum speed.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

he explicitly says he has no science to support the 150m figure; the 120-150m range is from his observations

Recommendation · Body

Weekly Schedule and Integration with Other Training

Jeff Cavaliere recommends performing three biceps workouts and three triceps workouts per week, alternating them, and taking one rest day after the six-day training block, then repeating the schedule for week two. He advises that if the audience is already doing another workout program, they should remove any exercises specifically dedicated to biceps and triceps from that program, but not remove exercises that use biceps or triceps as secondary muscles, such as pull-ups, underhand rows, bench press, or overhead press. He also recommends performing the arm workouts at the very end of the main training session.

ATHLEAN-X™ · How to Get "Bigger Arms" Fast (22 DAYS | NO B.S)

Recommendation from Jeff Cavaliere

Recommendation · Body

Train the hip extensors — combine gym work and field work, not one or the other

Dr. Morin recommends training the hip extensors (not just 'glutes' — he prefers the term hip extensors) to improve acceleration. He argues it is suboptimal to do only gym work or only field development for speed — you should do both, developing both the 'hardware' (muscle groups) and the 'software' (muscle groups within the target movement). Without gym access, you can significantly stimulate the hip extensors using hill sprints, acceleration-only drills, and resisted sprints. For elite athletes with almost no gym margin of improvement, shift gym work to maintenance only.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Work on the running pattern first, then load

Rule number one: work first on the running pattern so that players are ready for the coming overload. He endorses Stu McMillan's sentence 'form first, load second', which applies at the gym and to sprinting. You would never send athletes to weightlifting who have not been educated to lift weights correctly — the same applies to sprinting.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Bridge strength and plyometric work with actual sprinting to get faster

The host advises that to get faster, athletes must bridge strength and plyometric work with actual sprinting, rather than relying on gym work alone.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Host

Recommendation · Body

Use high-speed running as the number one method for force output within short contact times

Dr. Morin recommends using high speed running as the number one training method for developing force output within short contact times.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Use a two-approach system: overload work plus high-speed exposure

The host endorses a two-approach system: overload work (uphill/resisted sprints) for ankle strength and force output, plus high-speed exposure to reduce soft ankles at high speed.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Host

Method · Body

Weekly Training Split Structure

A 4-day split: Day 1 Acceleration, Day 2 Plyos/Upper Body, Day 3 Max Velocity, Day 4 Absolute Strength.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Method described by Garage Strength

Method preserved for inspection; not a verified protocol.

Recommendation · Body

Cheek Curl for Biceps Eccentric Overload (Week 1-3)

Jeff Cavaliere recommends the cheek curl for eccentric overload on biceps. He instructs the audience to allow a little momentum, lean to vertical, lock that position, then slow the weight on the way down. He advises not going all the way back through vertical. The audience should drop the weight down very slow to a count of three, cheat it back up to the top, and perform a set of eight reps to failure, training to eccentric failure where they can't even control the weight anymore. On day 13, they should increase the eccentric lowering to four seconds per rep, doing as many reps as possible under that control. On day 20, they should start with a five-second eccentric, then drop to four-second eccentrics for as many reps as possible, then three-second eccentrics for as many as possible, and

ATHLEAN-X™ · How to Get "Bigger Arms" Fast (22 DAYS | NO B.S)

Recommendation from Jeff Cavaliere

Recommendation · Body

PJR Pullover for Triceps Eccentric Overload (Week 1-3)

Jeff Cavaliere recommends the PJR pullover for triceps eccentric overload. He instructs the audience to get into a position similar to a dumbbell pullover, start with the dumbbell at the top, and lower it down slowly for eccentric overload on the triceps. He recommends using a heavy weight in the 8 to 10 rep range and using the lats to pull the dumbbell back to the top, as the concentric phase is not as important as the eccentric lowering. The audience should shift the focus back to the triceps, particularly the triceps long head, as they lower the dumbbell down slowly. They should start with three-second eccentrics in week one, increase to four-second eccentrics in week two, and on day 21, raise the eccentric to five seconds, then drop to four, then three until they can't control it a

ATHLEAN-X™ · How to Get "Bigger Arms" Fast (22 DAYS | NO B.S)

Recommendation from Jeff Cavaliere

Recommendation · Body

Recommended: Step Backward Instead of Forward

Jeff Cavaliere recommends stepping backward instead of forward when lunging to reduce stress on the knee joint.

ATHLEAN-X™ · Stop Doing Lunges Like This! (SAVE A FRIEND)

Recommendation from Jeff Cavaliere

Principle · Body

Forward shoulder drift in dips stresses the anterior capsule

Letting the shoulder position drift forward on dips puts a lot of stress on the anterior shoulder capsule. As the descent goes deeper, the shoulder gets pitched more and more forward, giving excess stress to the structures inside the shoulder joint.

ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE

Claim from Jeff Cavaliere (Athlean-X)

Principle · Body

The upright row wrecks shoulders and is not worth saving

The upright row puts the shoulder into an internally rotated position by having the elbow higher than the wrist, and adding load further drives the aggravation, ultimately causing impingement and rotator cuff inflammation. The creator says the upright row is a bad exercise not worth fixing and is not worth saving, especially for long-term shoulder health.

ATHLEAN-X™ · 7 Exercises That Are Making Your Shoulder WORSE

Claim from Jeff Cavaliere (Athlean-X)

Principle · Body

Trunk collapse during acceleration shows only on high-speed video

During acceleration the trunk should be fixed at ground contact and not keep bending forward or collapse. Trunk collapse is visible only in qualitative high-speed video analysis, not in any of the objective numbers. When analyzing sprint video, look at the overall position of the segments just before contact and during the first millisecond of contact, then the overall contact phase and the maximum collapse and trunk lean angles the player has to support.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Principle · Body

Trunk collapse during acceleration slows athletes and only shows on slow-motion video

Dr. Morin explains that trunk collapse during acceleration — where the trunk keeps bending forward at foot contact instead of staying fixed — makes the trunk behave like a passive trailer and slows the athlete down. This collapse is invisible in the numbers but visible in high-speed video analysis, so slow-motion video is required to locate the weak point; that's why he always films athletes during their acceleration in addition to measuring them.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Creator perspective · Body

Resisted sprinting alone leaves contact times too long; add high-speed work

Dr. Morin explains that resisted sprinting always comes with longer contact phases, so you need to add complementary high-speed training or high-speed plyometrics to work on the contact time part of the equation. If you do only resisted sprinting, you may improve force output but within a contact duration that is still not short enough to be specific to high-speed sprinting. He also notes that after a hard session of resisted sprinting, athletes will complain about DOMS or pain in the calves, indicating a significant overload in the calf muscles.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Creator perspective · Body

Overexposing players with problematic patterns to top-speed sprinting is counterproductive

Dr. Morin warns that doing several top-speed sprinting sessions per week for prevention can overexpose players who run with problematic patterns, effectively shooting them in the foot by doing too much on an unprepared body. Instead, rule number one is to work first on the running pattern so that the players are ready for the coming sprint overload. He invokes Stu McMillan's principle 'form first, load second' — you would never send athletes to weightlifting without educating them to lift correctly, and the same applies to sprinting.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Creator perspective · Body

Chest growth requires proper activation, not just heavy weights

Jeff Cavaliere explains that poor chest growth is often due to poor activation, with the delts dominating the movement. He recommends lightening the weight, slowing the pace, and focusing on letting the chest do the work.

ATHLEAN-X™ · You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!)

Claim from Jeff Cavaliere