The Coykendall Athlete Experiment

The past month has been quite the experience. I’ve always been an athlete, playing collegiate baseball, and have followed training programs before but nothing quite like what I went through over the past month. It’s been 4 years since I last played competitively but those who know me will attest that I’m a much better athlete now than I was when I was playing.

I had been struggling with some accountability and sticking to a program and that’s when I decided I wanted to kill two birds with one stone. I need to grasp a better understanding of our athlete program, what exactly goes into it, the effort and dedication required to get the results we desire as a performance team. Well fast forward a month and twelve workouts and the results will speak for themselves. But first we need to talk about something that cannot be trained. Something that only you can control and that’s effort.

All too often we see very talented athletes in our program but lack the desire and the drive to really maximize their potential. There’s the old saying, “hard work without talent, that’s a shame. Talent without hard work, now that’s a tragedy.” Many young athletes we see, even the elite ones, hold themselves back in the weight room. I don’t necessarily mean holding back on the weight they are doing but more so having the discipline to push themselves past their comfort zone to achieve the results they desire. It’s also about honestly looking at yourself when tired, or having a bad day, and backing off on the plan.

The one thing I made sure was in my control the entire time was effort. I did not want to sell the program short and do a disservice to myself or to the program. Each exercise that required maximum effort was performed at maximum effort and those required perfect technique we performed until technique broke down.

One of the most important aspects of training is initial testing. This allows us to track progress over time and determine the successes and failures of the program. Our testing includes three basic strength tests (squat, bench, deadlift), two speed and agility tests (10 yard dash, Pro agility aka the 5-10-5), and two explosiveness tests (standing vertical jump and the broad jump).

Initial Test 9/20/17:

  • Strength Tests

  • Squat 1RM (1-Rep Max): 360lbs

  • Bench 1RM: 230lbs

  • Deadlift 1RM: 365lbs

  • Speed and Agility

  • 10 Yard Dash: 1.59 sec

  • Pro Agility: 4.72 sec

  • Explosiveness

  • Standing Vertical Jump: 28.5”

  • Broad Jump: 102” (8’5”)

Final Test 10/30/17:

  • Strength Tests

  • Squat 1RM (1-Rep Max): 405lbs (increase of 45lbs)

  • Bench 1RM: 245lbs (increase of 15lbs)

  • Deadlift 1RM: 390lbs (increase of 25lbs)

  • Speed and Agility

  • 10 Yard Dash: 1.54 sec (decrease of .05 secs)

  • Pro Agility: 4.38 sec (decrease of .34 secs)

  • Explosiveness

  • Standing Vertical Jump: 28.5” remained the same

  • Broad Jump: 106” (8’9”) Gain of 4 inches

Going through this program gave an inside look into what our athletes go through each and every day. It’s not easy. If it was easy everyone would do it. If you’re an athlete or parent of an athlete and want to take your/their game to the next level, I can confidently say there’s no better program in Rochester to do so. Not just because I’m an employee but because I’ve experienced it. I’ve been through just one cycle of the program and the results show the programs ability to affect change. The results make me wish that I had gone through the program back when I was in high school because if I had who knows what could have happened to my athletic career.

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

6720 Pittsford Palmyra Road, Fairport, NY 14450

855-644-3483

info@fivestepfitness.com

Privacy Policy