warm up manual pdf final edited

8/13/2019 Warm Up Manual PDF Final Edited

http://slidepdf.com/reader/full/warm-up-manual-pdf-final-edited 1/39



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BEFORE: 175 lbs. AFTER: 205 lbs.

*Improved Exit Throwing Velocity (outfield to home plate) from 85 MPH to 94 MPH.

*Bench press increased from 225 lbs. to 305 lbs.*Squat increased from 300 lbs. to 400 lbs.

*40 yard dash has gone from 4.9 seconds to 4.6 seconds.

*60 yard dash has improved 7.0 seconds to 6.4 seconds.!"#$%&'() +,-. /(0 123# 4$2- 567 %2 5879

*Scott has bulked up 30 lbs. naturally while maintaining a low body fat percentage!

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Erik has experienced tremendous gains on the program.*Bench Press increased from 195 lbs. to 265 lbs.*Deadlift increased from 225 lbs. to 435 lbs.

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*40 yard dash improved from 5.2 to 4.6 seconds*60 yard dash improved from 7.2 to 6.5 seconds

*Eric also amassed 25 lbs. of muscle.



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Brent improved his 40 yard dash time by almost a half second. When he first began training herecorded an unofficial 5.2 second run. At his tryout with the San Jose Sabercats of the AFL,Brent ran an unofficial 4.86 40 yard dash.

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*Zach has increased his vertical jump by 10 inches in 12 weeks (18-28 inches) on the program.

*He got his first dunk and is now jamming with ease.



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Up until last year, Taylor held the pound for pound squat record for all females. She parallel

squatted 200 lbs. at a bodyweight of 125 lbs. This along with other skill improvements turned

Taylor into a beast on the slope.

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When Jarrod first started training he had recently been released from outpatient therapy for his

ACL reconstruction a year prior. Jarrod was uncoordinated, weak, and uncertain of how his bodywould respond. Fast forward a half a year and Jarrod reached a new PR in the 40 yard dash (4.9-

4.6 seconds), and he is one of the all-around strongest trainees to ever practice in this program,and his knee feels fantastic.



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Nate has had remarkable gains over the past year of training on this system.

*He has gained 30 lbs. of muscle (165-195 lbs.) since he started.*His pitching velocity has increased from 84 MPH to 87 MPH.

*His pop time at catcher has improved from 2.2 seconds to 1.8 seconds.!=&0 >#$%&'() +,-. /(0 &3'$#(0#: 4$2- ;<7 %2 5879

*His 40 yard dash has gone from a 4.9 unofficial to a 4.5 unofficial.

He has been assessed on two occasions in the 60 yard dash at baseball showcases in Santa Clara,

Ca. At his first showcase he ran a 7.3 seconds, and the second time he ran 6.8 seconds. Nate also

recorded the farthest power based medicine ball throw out of all participants attending at the lastshowcase. He is only 17, he is all natural, resilient, and extremely focused on making it big. He

$#'#&>#: ( 4,)) $&:# %2 ?%9 @($AB0 C2))#1# (3: &0 ( /&1/ 0'/22) D$#-Season All-American.

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Jake has amassed over 40 lbs. while on this program. He has taken his 40 yard dash time from5.2 to 4.7 seconds. His Shuttle Run from 4.5 to 4.0 seconds, and had the fastest shuttle on his

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has increased over 100% and his bench over 50%.



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JK0 (3 LMN (%/)#%# OP># %$(&3#: ()) 2>#$ K-#$&'( (3: working with Travis, his hands on

approach, challenged me as an athlete. His knowledge, passion and work ethic is amazing. I$#'2--#3: Q$(>&0 %2 (3A23# R/2 (0.&$#0 %2 $#('/ %/#&$ (%/)#%&' 12()097

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With the help of this program for the past 3 years I have been able to take my athletic performance to a whole new level.

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02($#: 4$2- 5G7 %2 S879 *My fully electronic 40 yard dash has gone from 4.92 to 4.54 (Note: NFL combine uses partial

electronic systems.)

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*Bench press has gone from 225 lbs. to 300 lbs.

*Deadlift 350 lbs. to 475 lbs.*Squat 275 lbs. to 395 lbs.

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%$(&3#$ -2%&>(%#0 -#7 2$ J-A %$(&3#$ &0 %/# T#0%7 323-sense. This is what a program is all about.

The results you can generate and the science you provide, and we have definitely done that. Iapologize to anyone whom I omitted above.



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5 http://www.jssm.org/vol5/n3/12/v5n3-12pdf.pdf

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