46.3” highest I’ve ever jumped on a hit jump mat @MosesStrength only freaks train here 🔥🔥🔥

Rate coding is the nervous system’s ability to increase motor neuron firing frequency. Once high threshold motor units are recruited, faster firing allows muscle fibers to develop force more rapidly. In sprinting and jumping, where force must be produced in milliseconds, this contributes to RFD and explosive performance. Strength is how much force you can produce. Rate coding helps determine how quickly you can access it.

Tyson, Bolt, Powell, Blake, Gatlin… peak 100m era

Your 1RM to rep relationship can reveal a lot about your strength profile. Charles Poliquin used an 85% 1RM rep test to estimate fiber-type dominance: <5 reps = fast-twitch dominant, 5 = mixed, >5 = slow-twitch dominant. The lower your rep capacity at a given %1RM, the more your strength is biased toward high-threshold, fast twitch output. A 315 1RM with a 255×5 tells a very different story than a 315 1RM with a 285×5.

The lower your rep maxes are relative to your 1RM, the more you’re seeing maximal neural strength and fast twitch characteristics.

A lot of times it’s not about front squat vs back squat or incline vs flat bench for optimization, it’s the consistency that comes behind the methodology. Don’t develop shiny object syndrome. Work must be put in regardless.

Know your race, build your car 🚗

Strength is not just about how much force you can produce. It is also about how much of your available strength you can actually express during a specific movement. This is the idea of strength deficit. A larger strength deficit means more potential strength is available than you can effectively use in the movement. A smaller deficit means you are already expressing a greater percentage of your available strength. In explosive sports, maximum strength alone is not enough. Sprinting, jumping and throwing happen too quickly to access maximum force. Rate of force development and the ability to recruit muscle rapidly become increasingly important as movement time decreases. This is why training should match the deficit. If the deficit is large, maximal and near maximal neural training can improve the ability to express existing strength. If the deficit is small, increasing the underlying strength potential through additional muscle and then training that new strength at high intensities may be more appropriate. Ultimately athletic strength is not simply how strong you are. It is how much force you can produce, how quickly you can produce it, and whether you can express it within the time and movement demands of your sport.

3 guarantees of life : 1️⃣ Waffle House is always open 🧇 2️⃣ Alabama summers are hot as 🏈🏀⚾️🎾🏐 3️⃣ BOX SQUATS ARE UNMATCHED FOR BUILDING EXPLOSIVE ATHLETES 🧨

365lbs (385 total weight) x 4 - baby weight 🍼

One of the first athletes I trained, very talented young man!

Calcium isn’t just a mineral for bone. In skeletal muscle, Ca²⁺ is the molecular switch that couples neural excitation to mechanical force. Action potential → DHPR activation → RyR1 Ca²⁺ release from the sarcoplasmic reticulum → troponin C binding → tropomyosin displacement → actin–myosin cross-bridge cycling. But Ca²⁺ also acts as a signaling molecule. Repeated increases in intracellular Ca²⁺ activate pathways involving CaMK, calcineurin, and downstream transcriptional regulators that influence muscle remodeling and phenotype. So every contraction is doing more than producing force. You’re simultaneously generating a mechanical signal AND a biochemical signal that tells the muscle how to adapt.

Want to bench 405? You’re going to need a well developed upper body. Mind muscle connection can be extremely useful during accessory work. On curls, pulldowns, flyes, etc.: Feel the muscle contract hard through the concentric. Control and feel the stretch through the eccentric. Don’t just move the weight. Make the target muscle do the work. Better execution + sufficient volume = a much better environment for hypertrophy.

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