The Velocity Supercharge 1.0 develops the foundations necessary to support high velocity performance and recovery.Failure most often occurs at the level of 'support', so by necessity this system was created to provide athletes with a framework from which sustainable high velocity performance can arise. The following 6 principles need to be adhered to 100%, as they allow for everything else that is to come. It's designed to be done on top of any program you may already be doing, allowing you to supercharge the results.
Complete 2 sprint sessions per week.
Each week complete 2 sprint sessions. Each session should consist of 10 maximal repetitions of 30 yds. Begin each session with a quality warmup. Recovery time between each sprint should be 3-4 minutes to allow for maximal effort on each repetition. (Warning: Sprinting is a maximal activity, and if you are not prepared there are risks involved. If you have mechanics problems or injuries consult with a local qualified coach or therapist.) These sessions are designed to be done in addition to your specific sport training.Many athletes will also choose to strength train multiple days per week, which the Supercharge will only improve the results and recovery time from those sessions.
Complete 2 hikes in nature per week.
Put your phone away and get outside and get fresh air. Hike for a minimum of 30 minutes up to a few hours. This should be light to moderate intensity, and allow the body to relax and loosen up.
Meet your daily calorie requirement following the nutritional guidelines.
To calculate your daily caloric needs, start with 20 multiplied by your bodyweight (20 x 200 lbs= 4000 calories per day). This is where I have athletes begin, and we adjust accordingly.If you're trying to gain weight, then you may need to eat even more (I've had athletes need upwards of 8,000-10,000 calories per day during intense training days, but I start most athletes at 5000 if they're trying to gain weight).If you're starting to put on large amounts of fat, then you may need slightly less.Very few athletes function well on less than 4,000 if they are training rigorously.It's an individual number, and you should experiment with different caloric intakes and trust your intuition on where you feel and perform the best. Eliminate fast food and highly processed food.
100% of your food should come from the following list of foods...
Organic milk (2% or whole), organic eggs, grass fed beef, steak, pork, seafood, shellfish, liver, chicken, turkey, butter, cheese, yogurt, rice, potatoes, oatmeal, beans, bread, fruits, vegetables, ice cream, dark chocolate, honey, fresh squeezed fruit juice, water
It is essential that you get a minimum of 8 hours of sleep EVERY night.Most athletes perform better on 9+ hours.It is most productive to be asleep by 10 pm at the latest.Going to sleep later and waking up later DOES NOT provide the highest quality regeneration.I would recommend 9:30 pm to 7 am as the optimal sleep schedule for most athletes. After sunset, avoid as much artificial light (phone, tv, lights, etc.) as possible. Excess light after dark disrupts natural biological rhythms.
Minimum of 30 minutes of sun exposure daily.
Very important to get sun exposure first thing in the morning when the sun is rising. This allows for optimal dopamine production and circadian signaling.It is preferable to expose as much skin as possible (shirts off), allowing for optimal energy production. Also important to get sun exposure in the middle of the day for Vitamin D production.
Limit technology use.
Technology use involving artificial light coming from screens (phone, tv, computer) should be limited to 2 hours MAX per day.All artificial light should be avoided once the sun goes down, to allow for optimal circadian rhythms to be restored and maintained.
I do NOT offer remote coaching. True coaching requires meeting in person multiple hours per day. This is an opportunity for you to learn. I will answer as many questions on my Twitter page each week as time allows, but many questions will go unanswered. I don't spend much time online, and I'd suggest you don't either...it drains the human battery. If you are looking for coaching, you must come to train with me face to face in Austin, TX. In person training is very demanding, very expensive, very limited, and not for everyone. If that is what you are interested in, contact me at the following email address: