Oscaridk
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Welcome to Athleticism 101 - Your official guide to becoming a pro athlete no matter your genetics
By the end of this guide you should have
Foundational sports science knowledge
Know what sport you are most likely to go pro in
Know how to fuel your training properly
Know how to get better at each pillar of athleticism
And having studies to prove my points.
CONTENTS PAGE
Chapter 1 - Why to become a pro athlete
Chapter 2 - Choosing the correct sport for your genetics
Chapter 3 - How to go pro in your sport
Chapter 4 - Getting a college scholarship based on your sport
Chapter 5 - Sprint speed development
Chapter 6 - Strength development
Chapter 7 - Stamina development
Chapter 8 - Vertical jump development
Chapter 9 - Mobility development
Chapter 10 - Fuelling your training (Diet)
Chapter 11 - Learning sports science
Chapter 12 - Studies
WHY BECOME AN ELITE ATHLETE?
Well this is a question many people may ask. They have average genetics, they've never been good at sports so they think, why bother trying to spend years becoming an Elite athlete when I could just get a 9:5 or purse a safer career?
See many people are scared of failing, so they don't choose high risk pathways such as Athleticism, Art, or Music.
www.statista.com
️ Many people don't understand that Athletes make an extremely high salary yearly.
Now do you see what I'm talking about? The highest major league makes a whooping 8.32 million a year (NBA), and the lowest still makes a comfortably good salary of 90K a year (CFL)
️ (Connected to 1) Now what if I were to tell you that if you are untrained and less than 25 years old, you might have a chance in becoming pro in 1 of these sports, or even becoming an Olympian if you chose the right sport and trained somewhat optimally (Even on a time constraint).
️ You definitely can still study and get a college degree even while becoming an athlete. Here on this table I made are different scenarios.
This proves that no matter the time you have, you can still study and become a better athlete.
Choosing the right sport based on genetics.
The absolute main reason people don't go pro is because they chose the wrong sports. Most sports require certain genetics within a limit, for example In Basketball you ideally want to be 6'3 or taller. If you train basketball as a short person you are unlikely to go pro.
See, choosing a sport to go professional is heavily dependant on your genetics my friend. Genetics are basically genes in your body that decide certain characteristics like height, Iq, looks, athletic ability, etc.
BUT WAIT...
What if I were to tell you that almost all people have a unique set of genetics rather than a mix of average genetics. Some people may naturally be intelligent but look ugly, or vice versa. This same thing actually applies to sports.
Say you naturally are slow but have high stamina, and are 6'4 with huge muscles and good strength, you would make an excellent Centre in Basketball. This is because you naturally have the muscles and physicality for high league basketball, naturally can last many rounds, and you are tall enough for the shortest basketball position.
Here I'm going to illustrate a table on the best sport for your genetics and prove it's never over.
If you are option 1 Then chose to run between 5km - Marathons. You naturally have high stamina, you are the height of most famous male marathoners, and you can still build up strength to muscle.
If you are option 2 - Then chose to run the mile since you have both the stamina to run the mile and the speed to run fast for the mile (Due to mixed twitch muscle fibres ofc)
If you are option 3 - Then you can become an Olympic high jumper or Volleyball player due to tall height, and the fact that you have the explosiveness and can still build up strength to muscle.
If you are option 4 - Then same as option 1 or you can also become a pro cyclist due to high stamina and a new advantage of higher strength ceiling.
If you are option 5 - Then you comfortably can be a great footballer (English football) in the Midfielder position.
If you are option 6 - Then you can become either a great Hockey player if you are 6' to 6'5. If you are 6'6 or taller you could be a great basketballer in pretty much any position.
If you are option 7 - Then yeah, a cyclist is the absolute ideal, though a climber also suits you well and so does 5-42km running.
If you are option 8 - Then a footballer (English football) is ideal, as well as becoming an elite wrestler.
If you are option 9 - Then you've got it easy my friend. If you are between 6'0 and 6'5 Rugby, NFL, and 100-200m sprinting ideal for you due to short bursts of speed (fast twitch muscle fibres) High strength and muscle requirement, and a solid height. If you are 6'6 and above then Volleyball, and Basketball suit you good due to height, high muscle and strength, and speed requirements.
How do I test these?
You may wonder how to know if you have Fast or slow twitch muscle fibres.
Here's how.
️ Option 1 - For a low cost you can test your AMRAP of 80% of your barbell back squat 1RM by getting 2 day passes at a gym spaced 1 Week apart. On the first day test your 1RM on the barbell back squat, wait a week to let your muscles recover, then see how many reps you can do with 80% of your 1 Repetition max until you can't do another full, clean rep.
️ Note that putting it into a calculation or getting ai to calculate your score isn't accurate, as this test depends on muscle fibres.
️ Also, if you already train for Increasing your squat 1RM and do low rep work, It may be more accurate to compare your all out 5km time and your 100m time tested on different days.
You can test strength out through the strength to muscle formula in chapter 6, It's a great way to understand your strength compared to your muscle mass.
Then use the table with the scoring system of Bad, Average, Good, Elite, and World class to see your strength compared to your muscle
(Though more strength than muscle in every sport is ideal, for most sports like Rugby, Sprinting, Basketball, etc You still want more muscle).
More muscle is almost always better in these sports under 1 condition. You have more strength than muscle. This basically implies that the more useful muscle you have is calculated in chapter 6. Strength to muscle formula)
Scouting
Scouting - The method of being good at something and getting scouted (meaning people try pay you or try get you promoted to a higher rank of your talent).
How do I get scouted ?
Good question.
You have to get scouted by joining a team first of all. The scouting process works like this.
Example - First you join say division 2 team, you end up becoming a starter. Word of mouth goes around and a division 1 scout (Scouts are people hired to look for talents and people with potential, so the team that hired them gets the talents) comes to watch your division 2 game for your division 2 club. If you do good and score tons of points or show signs of high stamina, speed, and strength. Being tall also helps.
Example - A scout for a division 1 game comes to watch your division 2 team. You start the match and perform well, so you are invited for a trial. The trial goes well and you make the team, the contract is signed and you leave your division 2 team to officially join your new division 1 team. This is a success.
If you play bad, or do bad on the trial you likely will not be joining the division 1 team, and will stay at your division 2 team up until you can prove to another scout that you are capable of joining a team in a higher division.
Another way of getting scouted is by consistently performing good for your team, and showing to more matches. The more matches you show up to the more likely you are to get into a match with a scout.
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A real world example of scouting is Lionel Messi.
Lionel Messi was at the football club Newell's Old Boys in 1995. He joined at the age of 6 years old, showing his natural talent. Then when he turned 10 years old his career was challenged. He was diagnosed with growth hormone deficiency explaining why he is short. Messi was almost always shorter than his opponents and teammates, as his father could not afford enough for long term hgh therapy. This was until he turned 13, when Barcelona recognised his world class talent and decided to pay for his growth hormone therapy. And that's how he got scouted for Barcelona and became the world class player we know today.
GETTING A COLLEGE SCHOLARSHIP FOR YOUR SPORT
Getting a college scholarship for your sport is rare, as you need both extremely high marks, and you have to extremely good at your sport.
It's not impossible but it's very hard. Trust me though, if you chose the correct sport, train optimally and become good at it, start your schools team matches, and get 90% or higher on tests regularly, there's a real chance you could get a college scholarship.
But first of all I'm going to answer 3 questions you might have about this.
1. Why is it worth it to get a collage scholarship for sports?
First things first, sports scholarships are known to carry less student debt. You also get access to premium sports training and professional coaches. You won't have to rely on shit you see online, you actually have a professional in person coaching you to become as good in your sport as possible. https://www.quora.com/What-are-the-advantages-and-disadvantages-of-sport-scholarships
Second of all, just look at the average cost of a college scholarship - https://educationdata.org/average-cost-of-college
39K a year. That's right 39k a year.
The worst part is on average between 2 people (let's say your mum and dad provide for the family) the average conjoint salary is 78K.
Imagine half of your parent's total household income going straight to your college. They'll struggle on taxes and not be able to have any comfort.
And lastly. The chances of getting a sports scholarship are just 2%. Seems bad when you look at it that way, but it's actually not that bad considering that most people who play aren't truly locked in, most people also chose the wrong sport, and hardly anyone trains optimally. You have a real chance of getting a sports scholarship especially if you get scouted by a college recruiter in game, if you're in highschool of course.
2. What do colleges even look for in Athletes ?
It's a simple answer I'll say. All colleges simply look for athletes with the following.
️ High potential (Meaning the athlete clearly has the genetics like height, strength, etc.
️ Good grades - Usually 4.0 GPAS, 90% test averages, and 1400+ SAT scores
️ Good behaviour
That's it, there's no weird gimmicks.
3. How do I get a sports scholarship?
To get a sports scholarship you have to do the following
️ Get good grades - This means like I said previously - 90% test averages, 1400+ on SAT, And 4.0+ GPA.
This can be achieved through studying 2 hours a day, practicing test papers, and taking memory drugs like Noopet, and Cerebrolysin.
️ Be good at your sport - This means being a regular team starter, being the best in your position, showing signs of leadership, and helping your school getting promoted to higher divisions.
️ Becoming good at your sport is possible through smart, dedicated, and intense training. You will learn about this in the later chapters.
SPRINT SPEED
Sprint speed is a major factor in Athleticism.
It applies to many sports on this planet such as Basketball, Football, Tennis, olympic sprinting, and many more.
️ In this chapter I'm gonna cover.
️ Why sprint speed matters so much
️ How to increase sprint times
️ Testing
Chapter 1 - Why sprint speed matters so much
Sprint speed matters a lot because of the fact that in many team sports and olympic sports sprint speed decides how fast you can move from one place to another, thus deciding if you can outrun opponents meaning your reach where you gotta be the fastest.
Example - In football if the player is on the ball, if he can dribble it's good, but without pace eventually he'll get pressured by a defender into giving the ball as the defender can outrun him and leave him with no space. If he had good speed he could outrun the defenders and get 1 on 1 with the goalkeeper quickly.
This is just one of the many examples, sprint speed matters so much as it decides how fast you can outrun your opponent, and thus, create a good chance for scoring or defending quicker.
https://running-coach.uk/why-sprinting-speed-power-makes-almost-every-athlete-better/ According to running coach UK, sprinting also helps athletes coordinate their bodies better at higher speeds, thus allowing them to manage higher speeds without major form breakdown in sports.
Chapter 2 - How to increase sprint times.
Sprint speed is made up of 2 things and 2 things only. Stride length and Stride frequency.
These are the only 2 factors that matter - They are built up of many other factors such as.
️ Max strength - Expressing as much force as you can at one certain point. Example - A barbell back squat 1RM
️ Rate of force development - How much of the force from max strength you can push into the ground within a short period of time,
️ Neural drive - A major factor of stride frequency that tells your brain how quickly to move your feet
️ Tendon Stiffness - Decides how springy your joints are and how well they absorb force.
️ Mobility - A less major factor that decides how far you can expand your stride (though usually very minor differences in stride length between decent mobility and world class mobility) Assuming equal other stats
How to increase each of them
Max strength - Can be increased through squatting, benching, deadlifting, rowing, Olympic cleans, and shoulder pressing 2X a week.
Rate of force development - Can be increased through Intensive plyometrics such as broad jumps, sprints, single leg pogos, and doing exercises for 3 sets of 3 reps with 50% of your 1RM as quick as possible.
Neural drive - Can be increased mainly through max effort sprints.
Tendon stiffness - Can be trained through Extensive plyometrics such as skipping, low intensity hopping for 1-2 minutes, and Isometrics.
Mobility - Can be increased through stretches like the cat/cow stretch, 50/50s, The worlds greatest stretch, open and close gates, and loaded mobility such as Romanian deadlifts.
You should Implement (depending on your sport)
Other advice
️ Every rep must be done with clean form.
️ Don't go to failure for strength training (5 reps or less)
️ Go to clean failure on hypertrophy training (6 reps or more)
️ Rest 3 minutes between all intensive and extensive plyometrics and rest 1 minute for every 10 metres sprinted.
️ On extensive plyometrics don't go all out.
️ Limit each training session strength, plyometrics, and Sprints, to 6 excercises per session, and rest 3-5 minute for strength training.
️ Chose a split which lets you perform Squats, Bench, Deadlift, Barbell rows, Olympic cleans, And An Ab exercise of choice 2x a week.
️ Train in the 3-5 rep range for Squats, Bench, Deadlift, And Olympic cleans, and train in the 6-8 rep range for the Ab exercise and Barbell rows.
️ Take a deload week once every month, and on that deload week don't lift at all except for testint your 1RM for Bench, Squat, and Deadlift, which should be performed on different days.
️ Always do plyos and sprints before strength training since you are fully fresh.
Chapter 3 - Testing
To know if your methods actually are working here is the 2 tests you need to run.
Sprinting - 100m time once every month
This is the main factor of speed - If you don't know how fast you are sprinting, you don't know how much sprint training is helping.
Barbell back squat 1RM - Once every month
If you don't know your Barbell back squat 1RM, you don't know your long term potential. Squats strongly correlate with sprint speed.
If your methods aren't working and you feel exhausted from training - Take a deload week, increase your calories and protein, sleep more, and reduce 1 day a week of plyometrics and sprints.
If your methods aren't working but you feel fresh, take a deload week, bump up protein and sleep, and add 1 day a week of plyometrics and sprints.
STRENGTH
Strength is an important part of Athleticism, it positively correlates with muscle mass, speed, jump height, and more.
www.google.com
The benefits of strength are massive. In almost every non endurance or non aggressive sport (like non aggressive is chess and gaming) you will never see a very weak player. Studies show that there's a correlation with strength and speed, agility, muscle mass, jump height, and more.
Still don't believe me? Let's look at the best players in some sports and their squats.
As you see, this proves that strength has a major correlation with sporting success.
This brings me to my formula.
The formula - Strength to muscle mass.
I made a formula to measure how strong you are compared to muscle mass.
In every sport having high strength relative to muscle mass is ideal. Imagine if Jonah Lomu could only sauat 135 but still had the same amount of muscle. He'd be undoubtably slower, less agile, and likely not make it pro. On the other hand if he could squat 1000 pounds with the same muscle mass (Obviously hypothetical) He would be undoubtably the goat due to higher sprint speed, jump height, and a better ability to body players given his increased force.
But here's the thing. While having more strength than muscle mass is ideal, some sports require lower muscle mass, and some sports require higher muscle mass. This is why depending on your sport I'll either add a multiplier for every bit of muscle you have past a 20 FFMI at the end, some sports will not have a multiplier, and some sports will have a reduction for any extra muscle mass.
So here's the formula
Calculate your Normalised FFMI and divide it by 10 (This will be called factorised ffmi)
Then calculate your Bench, squat, deadlift 1RM total in pounds, then divide it by 10 (This will be called factorised strength)
Then see how many times your normalised FFMI divided by 10 fits in to your Squat bench deadlift 1RM total divided by 10
Example - You your total is 1000 pounds and you have an ffmi of 20
Now your total is 100 pounds and your ffmi is 2 to simplify it.
2 fits into 100 around 50 Times.
If he is training for rugby where every extra 0.1 factorised FFMI past 20 is a 1.10x multiplier to his strength to muscle mass, he wouldn't get any multiplier.
If he is however training for an endurance sport, where every increase in ffmi past 1.8 decreases score by 10% he would lose 20% of his score meaning he would go down from 50 to 40 as 50 - 20% = 40.
This matters because for some sports you need more muscle mass to produce more force and become faster, while for some sports you need to have less muscle mass to be more light and efficient.
For instance
Every increase in factorised ffmi by 0.1 point (Ahead of 20 ffmi) is a 1.1x increase in Strength to muscle mass in sports that require high physical contact, and high muscle mass.
Every increase in factorised ffmi by 0.1 point (Ahead of level 18 FFMI) is a 1.1x decrease in strength to muscle mass in sports that require you to be lean, lightweight, and have high stamina.
In all sports this basically means.
The reason these standards seem so stupidly unfair is because the pool to make it pro is very very low. This applies to all stats and not only strength to muscle mass.
How you can max out your strength.
You can max out your strength in 3 different ways
Neuromuscular strength - Your bodies ability to fire muscle fibres fast and also fire enough muscle fibres to lift a certain weight.
Speed strength - Your muscles ability to produce force rapidly, increasing the speed of each rep.
Muscle mass - Your bodies total amount of lean muscle in kg. This helps increase the weight you lift due to how much total muscle fibres your body can fire.
How you can max out each of these
Neuromuscular strength
Neuromuscular efficiency or NME for short refers to your ability to activate your central nervous system and recruit muscles to complete a task.
You can improve this through compound lifts for lower reps. I'll list an example here.
This helps with strength by teaching your brain to improve muscle fibre speed and efficiency, along with neuromuscular efficiency for heavy weights close to your 1 Repetition Maximum.
Speed strength - Your bodies ability to generate force at high velocities.
Speed-strength is the ability to generate force rapidly while moving at high velocities. It sits at the intersection of strength and speed, determining how well an athlete can apply force quickly without sacrificing movement efficiency.
You can improve this for low set low rep training with mid-low weight. High enough that it isn't like moving a feather, Low enough that you could only do 20 reps with it. This is usually 50-60% of your 1RM for 3 reps and 4-5 sets
You can usually use these 3 as a warm up before a full body workout, since you are fresh and can fire at max speeds.
Muscle hypertrophy - This is the process of increasing muscle fibre size so your body has more muscle. (Do not do this unless you play a contact sport or a sport that requires high muscle mass like sprinting or football)
Muscle hypertrophy happens when Muscle protein synthesis exceeds protein breakdown. This causes the muscles cells to grow in a process called hypertrophy.
Here's how to increase muscle hypertrophy
️ And another important fact to muscle growth and strength is Progressive overload.
️ This means the gradual process of increasing the weight over time.
️ For example, if you do 4 reps for bench till failure, and slowly over time do 9 with the same weight and form, you won't train strength anymore. You'll train muscle. Therefor you have to increase the weight,
️ Myth - You should increase the reps too is false, it counts for muscle but it's going to take you from doing the same weight from the strength zone to the hypertrophy zone. Think about it. Max strength is max weight lifted for 1 rep, not 6-12. This is why I think you should try increase weight over reps.
️ And my last point is this.
For strength you need muscle - If you play rugby, NFL, football, sprinting, swimming and other sports requiring high muscle mass, you should do 2 sets of each workout for strength for 3 sets of 1-5 reps with 2 reps in the tank, and 1 set of muscle hypertrophy for 6-8 reps until true failure.
If you are a long distance runner however, most of your training should be for neuromuscular strength, speed strength, no hypertrophy training, and some light core work.
STAMINA
Stamina is an important part of almost every sport except for high velocity under 10s (Anaerobic systems are used)
I'm gonna now show you some famous athletes and proof they have great stamina
See what I mean? Athletes often have higher stamina than the average man - while carrying tons more weight relative to height (unless endurance)
The reason why athletes need a higher vo2max
️ Athletes need a higher vo2max due to the fact that they need to sustain high intensity for longer periods of time, while quickly recovering. If an athlete has a low vo2max, lactic acid will accumulate in their body and cause their muscles to burn and be able to generate less force due to fatigue. It's the same reason why you can't do more reps when doing over 12-15 reps on an exercise.
️ For example - If I were to tell you to run 5km all out, then rest 5 minutes and run another all out 5km, then your second 5km attempt would be slower due to lactic acid.
How to increase your vo2max
Your vo2max is dictated by training and genetics.
Genetics account for just around 50% of your vo2max.
Factors that are almost fully genetic include
Height - Shorter people often have a higher vo2max due to less body mass
Muscle fibre type - Slow twitch muscle fibres store more oxygen and are able to contract slowly for longer times.
That's literally it.
The factors that are controllable are
Heart size - Heart size dictates how much blood your heart can store and pump (Cardiac output).
Lactic acid - Your bodies ability to accumulate and clear lactic acid can change with training.
Mitochondrial density - The % of muscle fibre volume occupied by mitochondria.
Lung capacity - Lung capacity is the total amount of air the lungs can contain at the height of maximum effort.
Here's how you can increase each of them
Heart size and mitochondrial density - Heart size is an important factor in endurance, as it dictates how much blood the heart can move per beat
Heart size can be increased through training in zone 2 training - meaning training for 30 mins to an hour straight at 60-70% of max heart rate. Mitochondrial density is also important as it helps you to resist fatigue.
Examples of zone 2 training drills and what they increase the most.
️ 10 minute at a pace you could hold for 30 mins max - Rest 2 minute after every 10 minutes.
️ 30 minutes straight of continuous effort 1 time - It should be at a pace that feels not max effort but near max effort.
️ 1 hours straight of running at a slow pace.
️ The pace should be hard but not all out.
Example - if you run a 10 kilometre all out and your time is 1 hour, you should run 10km in 1 hour and 15 minutes for zone 2.
Zone 2 increases fat burning, increases heart size, and increases mitochondrial density.
How to decrease lactic acid - Lactic acid is less about zone 2, and more about your bodies ability to sustain high speeds for longer distance. This is why you have to run at higher speeds more intensity with less rest.
Examples of lactic acid training include.
- Running 3 minutes at max effort, with 2 minutes of rest repeated 5 times.
- Cycling 2 minutes at a very high resistance with 1 minute of rest repeated 5 times.
- The pace should be almost all out or all out.
These increase lactic acid threshold, and how fast your body can clear lactic acid.
Lung capacity - Lung capacity is important as it dictates how much air you can inhale, meaning that if you have a higher lung capacity, you will feel less out of breath during exercise.
Ways to increase Lung capacity include
- Breathing drills like 4x4 breathwork
- Running drills like 800M X4 at 90% of max speed and 2 minutes of rest
- Swimming drills which require high intensity like 100M X3 at 90% of max speed with 2 mins rest
How many times a week ?
You can do stamina and vo2max training
2x a week for sports Team sports like Rugby and basketball
4x a week for Endurance sports like cycling and 5km running
And you don't have to do it for sports like strongman and sprinting
Other notes
️ As an athlete you should try use the equipment your sport has, if your sport is on feet then run, if your sport is cycling then use a bike.
️ You should try aim to do stamina training on different days than gym and plyometric days to remove fatigue
️ You should do stamina training last thing since your body is already fatigued, instead of fatiguing your body for plyos, gym, and other things like team training and mobility
️ The absolute best way to increase stamina is doing cardio but at high altitude, unfortunately you can't replicate this very well unless you go to an altitude camp.
️ If you have 2 days a week, you can do one day zone 2, and one day lactic acid intervals. For four days a week you can do 2x a week distance specific training, 1 day a week lactic acid training, and 1 day a week zone 2.
️ You can test your vo2max by doing a 12 minute cooper test, which is within 5 points of your true vo2max, or you could do a lab test which is even more accurate. The lab test is usually within 1 point of your true vo2max
By the end of this guide you should have
Foundational sports science knowledge
Know what sport you are most likely to go pro in
Know how to fuel your training properly
Know how to get better at each pillar of athleticism
And having studies to prove my points.
CONTENTS PAGE
Chapter 1 - Why to become a pro athlete
Chapter 2 - Choosing the correct sport for your genetics
Chapter 3 - How to go pro in your sport
Chapter 4 - Getting a college scholarship based on your sport
Chapter 5 - Sprint speed development
Chapter 6 - Strength development
Chapter 7 - Stamina development
Chapter 8 - Vertical jump development
Chapter 9 - Mobility development
Chapter 10 - Fuelling your training (Diet)
Chapter 11 - Learning sports science
Chapter 12 - Studies
WHY BECOME AN ELITE ATHLETE?
Well this is a question many people may ask. They have average genetics, they've never been good at sports so they think, why bother trying to spend years becoming an Elite athlete when I could just get a 9:5 or purse a safer career?
See many people are scared of failing, so they don't choose high risk pathways such as Athleticism, Art, or Music.
Well I'm here to close that Unnecessary paranoia, and tell you why pursing a career in Athletics is worth it. Let us start with reasons.
Average sports salaries by league | Statista
With each player taking home a handsome 8.32 million U.S. dollars every year, the NBA is the professional sports league with the highest player wages worldwide. In second place is the Indian Premier League, an annual cricket competition contested each year between eight franchises representing...www.statista.com
️ Many people don't understand that Athletes make an extremely high salary yearly.Now do you see what I'm talking about? The highest major league makes a whooping 8.32 million a year (NBA), and the lowest still makes a comfortably good salary of 90K a year (CFL)
️ (Connected to 1) Now what if I were to tell you that if you are untrained and less than 25 years old, you might have a chance in becoming pro in 1 of these sports, or even becoming an Olympian if you chose the right sport and trained somewhat optimally (Even on a time constraint).️ You definitely can still study and get a college degree even while becoming an athlete. Here on this table I made are different scenarios.| Low time available | Mid time Available | High time |
| Go to school at 7 and Come at 5 | Go to school at 8 come at 4 | Go to school at 9 come at 3 |
| You can eat and have free time from 5-6 You can then workout 6-7 Or 7-8 depending on your training schedule. Then 8-9:30 you can study And at 10 you can sleep till 6:30 getting 8 hours 30 minutes sleep for recovery. | You can eat and have free time from 4-5 5-6 or 6-7 depending on your training schedule you can workout and do athlete training. 7-9 study 10 o clock sleep and 7 o'clock wake up getting 9 hours 30 minutes sleep for recovery. | You can eat and have free time from 3-5 Workout from 5-6 or 5-7 depending on your training schedule 7-9 study 10 oclock sleep |
Choosing the right sport based on genetics.
The absolute main reason people don't go pro is because they chose the wrong sports. Most sports require certain genetics within a limit, for example In Basketball you ideally want to be 6'3 or taller. If you train basketball as a short person you are unlikely to go pro.
See, choosing a sport to go professional is heavily dependant on your genetics my friend. Genetics are basically genes in your body that decide certain characteristics like height, Iq, looks, athletic ability, etc.
BUT WAIT...
What if I were to tell you that almost all people have a unique set of genetics rather than a mix of average genetics. Some people may naturally be intelligent but look ugly, or vice versa. This same thing actually applies to sports.
Say you naturally are slow but have high stamina, and are 6'4 with huge muscles and good strength, you would make an excellent Centre in Basketball. This is because you naturally have the muscles and physicality for high league basketball, naturally can last many rounds, and you are tall enough for the shortest basketball position.
Here I'm going to illustrate a table on the best sport for your genetics and prove it's never over.
| 5'7 or less | 5'7-5'11 | 6' or taller | 5'7 or less | 5'7-5'11 | 6' or taller | 5'7 or less | 5'7-5'11 | 6' or taller |
| Slow twitch muscles fibres | Mixed twitch muscle fibres. | Fast twitch muscle fibres. | Slow twitch muscle fibres. | Mixed twitch muscle fibres. | Fast twitch muscle fibres. | Slow twitch muscle fibres. | Mixed twitch muscle fibres | Fast twitch muscle fibres |
| Naturally Low Strength to Muscle. | Naturally Low strength to muscle. | Naturally Low strength to muscle, | Naturally medium strength to muscle. | Naturally medium strength to muscle. | Naturally medium strength to muscle. | Naturally High strength to muscle. | Naturally High strength to muscle. | Naturally high strength to muscle. |
| Option 1 | Option 2 | Option 3 | Option 4 | Option 5 | Option 6 | Option 7 | Option 8 | Option 9 |
If you are option 2 - Then chose to run the mile since you have both the stamina to run the mile and the speed to run fast for the mile (Due to mixed twitch muscle fibres ofc)
If you are option 3 - Then you can become an Olympic high jumper or Volleyball player due to tall height, and the fact that you have the explosiveness and can still build up strength to muscle.
If you are option 4 - Then same as option 1 or you can also become a pro cyclist due to high stamina and a new advantage of higher strength ceiling.
If you are option 5 - Then you comfortably can be a great footballer (English football) in the Midfielder position.
If you are option 6 - Then you can become either a great Hockey player if you are 6' to 6'5. If you are 6'6 or taller you could be a great basketballer in pretty much any position.
If you are option 7 - Then yeah, a cyclist is the absolute ideal, though a climber also suits you well and so does 5-42km running.
If you are option 8 - Then a footballer (English football) is ideal, as well as becoming an elite wrestler.
If you are option 9 - Then you've got it easy my friend. If you are between 6'0 and 6'5 Rugby, NFL, and 100-200m sprinting ideal for you due to short bursts of speed (fast twitch muscle fibres) High strength and muscle requirement, and a solid height. If you are 6'6 and above then Volleyball, and Basketball suit you good due to height, high muscle and strength, and speed requirements.
How do I test these?
You may wonder how to know if you have Fast or slow twitch muscle fibres.
Here's how.
️ Option 1 - For a low cost you can test your AMRAP of 80% of your barbell back squat 1RM by getting 2 day passes at a gym spaced 1 Week apart. On the first day test your 1RM on the barbell back squat, wait a week to let your muscles recover, then see how many reps you can do with 80% of your 1 Repetition max until you can't do another full, clean rep.| 6 or less reps means Fast twitch dominant. | 7-9 reps means mixed muscle fibres. | 10 or more reps means Slow twitch dominant. |
️ Note that putting it into a calculation or getting ai to calculate your score isn't accurate, as this test depends on muscle fibres.️ Also, if you already train for Increasing your squat 1RM and do low rep work, It may be more accurate to compare your all out 5km time and your 100m time tested on different days.| Accuracy | Cost | Practicality |
| ️️️ out of ️️️️️ | ️️️ out of ️️️️️ (Lower stars means lower cost) | ️️️️ out of ️️️️️ |
Then use the table with the scoring system of Bad, Average, Good, Elite, and World class to see your strength compared to your muscle
(Though more strength than muscle in every sport is ideal, for most sports like Rugby, Sprinting, Basketball, etc You still want more muscle).
More muscle is almost always better in these sports under 1 condition. You have more strength than muscle. This basically implies that the more useful muscle you have is calculated in chapter 6. Strength to muscle formula)
Scouting
Scouting - The method of being good at something and getting scouted (meaning people try pay you or try get you promoted to a higher rank of your talent).
How do I get scouted ?
Good question.
You have to get scouted by joining a team first of all. The scouting process works like this.
Example - First you join say division 2 team, you end up becoming a starter. Word of mouth goes around and a division 1 scout (Scouts are people hired to look for talents and people with potential, so the team that hired them gets the talents) comes to watch your division 2 game for your division 2 club. If you do good and score tons of points or show signs of high stamina, speed, and strength. Being tall also helps.
Example - A scout for a division 1 game comes to watch your division 2 team. You start the match and perform well, so you are invited for a trial. The trial goes well and you make the team, the contract is signed and you leave your division 2 team to officially join your new division 1 team. This is a success.
If you play bad, or do bad on the trial you likely will not be joining the division 1 team, and will stay at your division 2 team up until you can prove to another scout that you are capable of joining a team in a higher division.
Another way of getting scouted is by consistently performing good for your team, and showing to more matches. The more matches you show up to the more likely you are to get into a match with a scout.
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A real world example of scouting is Lionel Messi.
Lionel Messi was at the football club Newell's Old Boys in 1995. He joined at the age of 6 years old, showing his natural talent. Then when he turned 10 years old his career was challenged. He was diagnosed with growth hormone deficiency explaining why he is short. Messi was almost always shorter than his opponents and teammates, as his father could not afford enough for long term hgh therapy. This was until he turned 13, when Barcelona recognised his world class talent and decided to pay for his growth hormone therapy. And that's how he got scouted for Barcelona and became the world class player we know today.
GETTING A COLLEGE SCHOLARSHIP FOR YOUR SPORT
Getting a college scholarship for your sport is rare, as you need both extremely high marks, and you have to extremely good at your sport.
It's not impossible but it's very hard. Trust me though, if you chose the correct sport, train optimally and become good at it, start your schools team matches, and get 90% or higher on tests regularly, there's a real chance you could get a college scholarship.
But first of all I'm going to answer 3 questions you might have about this.
1. Why is it worth it to get a collage scholarship for sports?
First things first, sports scholarships are known to carry less student debt. You also get access to premium sports training and professional coaches. You won't have to rely on shit you see online, you actually have a professional in person coaching you to become as good in your sport as possible. https://www.quora.com/What-are-the-advantages-and-disadvantages-of-sport-scholarships
Second of all, just look at the average cost of a college scholarship - https://educationdata.org/average-cost-of-college
39K a year. That's right 39k a year.
The worst part is on average between 2 people (let's say your mum and dad provide for the family) the average conjoint salary is 78K.
Imagine half of your parent's total household income going straight to your college. They'll struggle on taxes and not be able to have any comfort.
And lastly. The chances of getting a sports scholarship are just 2%. Seems bad when you look at it that way, but it's actually not that bad considering that most people who play aren't truly locked in, most people also chose the wrong sport, and hardly anyone trains optimally. You have a real chance of getting a sports scholarship especially if you get scouted by a college recruiter in game, if you're in highschool of course.
2. What do colleges even look for in Athletes ?
It's a simple answer I'll say. All colleges simply look for athletes with the following.
️ High potential (Meaning the athlete clearly has the genetics like height, strength, etc.️ Good grades - Usually 4.0 GPAS, 90% test averages, and 1400+ SAT scores️ Good behaviourThat's it, there's no weird gimmicks.
3. How do I get a sports scholarship?
To get a sports scholarship you have to do the following
️ Get good grades - This means like I said previously - 90% test averages, 1400+ on SAT, And 4.0+ GPA.This can be achieved through studying 2 hours a day, practicing test papers, and taking memory drugs like Noopet, and Cerebrolysin.
️ Be good at your sport - This means being a regular team starter, being the best in your position, showing signs of leadership, and helping your school getting promoted to higher divisions. ️ Becoming good at your sport is possible through smart, dedicated, and intense training. You will learn about this in the later chapters.SPRINT SPEED
Sprint speed is a major factor in Athleticism.
It applies to many sports on this planet such as Basketball, Football, Tennis, olympic sprinting, and many more.
️ In this chapter I'm gonna cover.️ Why sprint speed matters so much️ How to increase sprint times️ TestingChapter 1 - Why sprint speed matters so much
Sprint speed matters a lot because of the fact that in many team sports and olympic sports sprint speed decides how fast you can move from one place to another, thus deciding if you can outrun opponents meaning your reach where you gotta be the fastest.
Example - In football if the player is on the ball, if he can dribble it's good, but without pace eventually he'll get pressured by a defender into giving the ball as the defender can outrun him and leave him with no space. If he had good speed he could outrun the defenders and get 1 on 1 with the goalkeeper quickly.
This is just one of the many examples, sprint speed matters so much as it decides how fast you can outrun your opponent, and thus, create a good chance for scoring or defending quicker.
https://running-coach.uk/why-sprinting-speed-power-makes-almost-every-athlete-better/ According to running coach UK, sprinting also helps athletes coordinate their bodies better at higher speeds, thus allowing them to manage higher speeds without major form breakdown in sports.
Chapter 2 - How to increase sprint times.
Sprint speed is made up of 2 things and 2 things only. Stride length and Stride frequency.
These are the only 2 factors that matter - They are built up of many other factors such as.
️ Max strength - Expressing as much force as you can at one certain point. Example - A barbell back squat 1RM️ Rate of force development - How much of the force from max strength you can push into the ground within a short period of time,️ Neural drive - A major factor of stride frequency that tells your brain how quickly to move your feet️ Tendon Stiffness - Decides how springy your joints are and how well they absorb force.️ Mobility - A less major factor that decides how far you can expand your stride (though usually very minor differences in stride length between decent mobility and world class mobility) Assuming equal other statsHow to increase each of them
Max strength - Can be increased through squatting, benching, deadlifting, rowing, Olympic cleans, and shoulder pressing 2X a week.
Rate of force development - Can be increased through Intensive plyometrics such as broad jumps, sprints, single leg pogos, and doing exercises for 3 sets of 3 reps with 50% of your 1RM as quick as possible.
Neural drive - Can be increased mainly through max effort sprints.
Tendon stiffness - Can be trained through Extensive plyometrics such as skipping, low intensity hopping for 1-2 minutes, and Isometrics.
Mobility - Can be increased through stretches like the cat/cow stretch, 50/50s, The worlds greatest stretch, open and close gates, and loaded mobility such as Romanian deadlifts.
You should Implement (depending on your sport)
| Sport | Plyometrics and sprints (times a week) | Strength training (times a week) |
| Sprinting | 2x | 3x |
| Rugby | 2x | 3x |
| Football | 2x | 2x |
| Tennis | 1x | 2x |
| Swimming | 2x a week (non sprints) | 2x a week |
| Basketball | 2x a week | 2x a week |
| Endurance/middle distance running | 1x a week (non sprints) | 2x a week |
| High jumper | 2x a week | 2x a week |
| Volleyball | 2x a week (non sprints) | 2x a week |
| Cyclist | 2x a week (non sprints) | 2x a week |
️ Every rep must be done with clean form.️ Don't go to failure for strength training (5 reps or less)️ Go to clean failure on hypertrophy training (6 reps or more)️ Rest 3 minutes between all intensive and extensive plyometrics and rest 1 minute for every 10 metres sprinted.️ On extensive plyometrics don't go all out.️ Limit each training session strength, plyometrics, and Sprints, to 6 excercises per session, and rest 3-5 minute for strength training.️ Chose a split which lets you perform Squats, Bench, Deadlift, Barbell rows, Olympic cleans, And An Ab exercise of choice 2x a week.️ Train in the 3-5 rep range for Squats, Bench, Deadlift, And Olympic cleans, and train in the 6-8 rep range for the Ab exercise and Barbell rows.️ Take a deload week once every month, and on that deload week don't lift at all except for testint your 1RM for Bench, Squat, and Deadlift, which should be performed on different days.️ Always do plyos and sprints before strength training since you are fully fresh. Chapter 3 - Testing
To know if your methods actually are working here is the 2 tests you need to run.
Sprinting - 100m time once every month
This is the main factor of speed - If you don't know how fast you are sprinting, you don't know how much sprint training is helping.
Barbell back squat 1RM - Once every month
If you don't know your Barbell back squat 1RM, you don't know your long term potential. Squats strongly correlate with sprint speed.
If your methods aren't working and you feel exhausted from training - Take a deload week, increase your calories and protein, sleep more, and reduce 1 day a week of plyometrics and sprints.
If your methods aren't working but you feel fresh, take a deload week, bump up protein and sleep, and add 1 day a week of plyometrics and sprints.
STRENGTH
Strength is an important part of Athleticism, it positively correlates with muscle mass, speed, jump height, and more.
Relationship Between Strength, Power, Speed, and... : Journal of Strength and Conditioning Research
Nimphius, S, McGuigan, MR, and Newton, RU. Relationship between strength, power, speed and change of direction performance of female softball...www.google.com
The benefits of strength are massive. In almost every non endurance or non aggressive sport (like non aggressive is chess and gaming) you will never see a very weak player. Studies show that there's a correlation with strength and speed, agility, muscle mass, jump height, and more.
Still don't believe me? Let's look at the best players in some sports and their squats.
| MMA | Jon Jones | Squats 500 pounds |
| Basketball | Micheal Jordan | Estimates say 450-500 pounds |
| Football | Ronaldo | Squats 330 pounds for 6 reps |
| NFL | Tyreek Hill | Squats 550 pounds |
| Rugby | Jonah Lomu | Squats 750 pounds |
| Marathon running | Eliud Kipchoge | I'd estimate 150 pounds |
| Sprinting | Noah Lyles | 550 pounds |
This brings me to my formula.
The formula - Strength to muscle mass.
I made a formula to measure how strong you are compared to muscle mass.
In every sport having high strength relative to muscle mass is ideal. Imagine if Jonah Lomu could only sauat 135 but still had the same amount of muscle. He'd be undoubtably slower, less agile, and likely not make it pro. On the other hand if he could squat 1000 pounds with the same muscle mass (Obviously hypothetical) He would be undoubtably the goat due to higher sprint speed, jump height, and a better ability to body players given his increased force.
But here's the thing. While having more strength than muscle mass is ideal, some sports require lower muscle mass, and some sports require higher muscle mass. This is why depending on your sport I'll either add a multiplier for every bit of muscle you have past a 20 FFMI at the end, some sports will not have a multiplier, and some sports will have a reduction for any extra muscle mass.
So here's the formula
Calculate your Normalised FFMI and divide it by 10 (This will be called factorised ffmi)
Then calculate your Bench, squat, deadlift 1RM total in pounds, then divide it by 10 (This will be called factorised strength)
Then see how many times your normalised FFMI divided by 10 fits in to your Squat bench deadlift 1RM total divided by 10
Example - You your total is 1000 pounds and you have an ffmi of 20
Now your total is 100 pounds and your ffmi is 2 to simplify it.
2 fits into 100 around 50 Times.
If he is training for rugby where every extra 0.1 factorised FFMI past 20 is a 1.10x multiplier to his strength to muscle mass, he wouldn't get any multiplier.
If he is however training for an endurance sport, where every increase in ffmi past 1.8 decreases score by 10% he would lose 20% of his score meaning he would go down from 50 to 40 as 50 - 20% = 40.
This matters because for some sports you need more muscle mass to produce more force and become faster, while for some sports you need to have less muscle mass to be more light and efficient.
For instance
Every increase in factorised ffmi by 0.1 point (Ahead of 20 ffmi) is a 1.1x increase in Strength to muscle mass in sports that require high physical contact, and high muscle mass.
Every increase in factorised ffmi by 0.1 point (Ahead of level 18 FFMI) is a 1.1x decrease in strength to muscle mass in sports that require you to be lean, lightweight, and have high stamina.
In all sports this basically means.
| Bad | Average | Good | Elite | World class |
| Bottom 90% | Top 10% | Top 1% | Top 0.1% | Top 0.01% |
How you can max out your strength.
You can max out your strength in 3 different ways
Neuromuscular strength - Your bodies ability to fire muscle fibres fast and also fire enough muscle fibres to lift a certain weight.
Speed strength - Your muscles ability to produce force rapidly, increasing the speed of each rep.
Muscle mass - Your bodies total amount of lean muscle in kg. This helps increase the weight you lift due to how much total muscle fibres your body can fire.
How you can max out each of these
Neuromuscular strength
Neuromuscular efficiency or NME for short refers to your ability to activate your central nervous system and recruit muscles to complete a task.
You can improve this through compound lifts for lower reps. I'll list an example here.
| Leg muscle and strength - Squat | Single leg strength - Bulgarian split squats | Chest, tricep, and shoulder strength - Bench press | Back and bicep strength - Barbell rows | Explosiveness - Olympic cleans. | AB strength - Hanging knee raises. |
| 3 sets of 2-4 | 3 sets of 4-6 | 3 sets of 2-4 | 3 sets of 4-6 | 3 sets of 1-3 | 3 sets of 5-7 |
Speed strength - Your bodies ability to generate force at high velocities.
Speed-strength is the ability to generate force rapidly while moving at high velocities. It sits at the intersection of strength and speed, determining how well an athlete can apply force quickly without sacrificing movement efficiency.
You can improve this for low set low rep training with mid-low weight. High enough that it isn't like moving a feather, Low enough that you could only do 20 reps with it. This is usually 50-60% of your 1RM for 3 reps and 4-5 sets
| Chest, shoulders, and triceps - Bench press. | Back and biceps - Barbell rows. | Legs - Squats |
| 60% of 1RM 4 sets 3 reps | 60% of 1RM 4 sets 3 reps | 60% of 1RM 4 sets 3 reps |
Muscle hypertrophy - This is the process of increasing muscle fibre size so your body has more muscle. (Do not do this unless you play a contact sport or a sport that requires high muscle mass like sprinting or football)
Muscle hypertrophy happens when Muscle protein synthesis exceeds protein breakdown. This causes the muscles cells to grow in a process called hypertrophy.
Here's how to increase muscle hypertrophy
| Sleep at least 9 hours every night. | Eat 2.2g protein per kg of bodyweight | Train within 8-12 reps | Train for 3 sets | Use proper technique | Train until failure |
️ And another important fact to muscle growth and strength is Progressive overload.️ This means the gradual process of increasing the weight over time. ️ For example, if you do 4 reps for bench till failure, and slowly over time do 9 with the same weight and form, you won't train strength anymore. You'll train muscle. Therefor you have to increase the weight,️ Myth - You should increase the reps too is false, it counts for muscle but it's going to take you from doing the same weight from the strength zone to the hypertrophy zone. Think about it. Max strength is max weight lifted for 1 rep, not 6-12. This is why I think you should try increase weight over reps.️ And my last point is this. For strength you need muscle - If you play rugby, NFL, football, sprinting, swimming and other sports requiring high muscle mass, you should do 2 sets of each workout for strength for 3 sets of 1-5 reps with 2 reps in the tank, and 1 set of muscle hypertrophy for 6-8 reps until true failure.
If you are a long distance runner however, most of your training should be for neuromuscular strength, speed strength, no hypertrophy training, and some light core work.
STAMINA
Stamina is an important part of almost every sport except for high velocity under 10s (Anaerobic systems are used)
I'm gonna now show you some famous athletes and proof they have great stamina
| Cristiano Ronaldo | John Brake | Eliud Kipchoge | Micheal Phelps | Lebron James | Elite Tennis players |
| Football player 75 vo2max meaning he has a similar vo2max to elite marathoners. | Rugby player Has a score of 22.2 on the yoyo test The average is 16-17 for a male. | Marathoner runner A vo2max estimate of 78. | Swimmer Vo2max of 75 | Basketball player Estimated mile time of 5:30 Average is 8 mins | Tennis Estimated 60 vo2max on average |
The reason why athletes need a higher vo2max
️ Athletes need a higher vo2max due to the fact that they need to sustain high intensity for longer periods of time, while quickly recovering. If an athlete has a low vo2max, lactic acid will accumulate in their body and cause their muscles to burn and be able to generate less force due to fatigue. It's the same reason why you can't do more reps when doing over 12-15 reps on an exercise.️ For example - If I were to tell you to run 5km all out, then rest 5 minutes and run another all out 5km, then your second 5km attempt would be slower due to lactic acid.How to increase your vo2max
Your vo2max is dictated by training and genetics.
Genetics account for just around 50% of your vo2max.
Factors that are almost fully genetic include
Height - Shorter people often have a higher vo2max due to less body mass
Muscle fibre type - Slow twitch muscle fibres store more oxygen and are able to contract slowly for longer times.
That's literally it.
The factors that are controllable are
Heart size - Heart size dictates how much blood your heart can store and pump (Cardiac output).
Lactic acid - Your bodies ability to accumulate and clear lactic acid can change with training.
Mitochondrial density - The % of muscle fibre volume occupied by mitochondria.
Lung capacity - Lung capacity is the total amount of air the lungs can contain at the height of maximum effort.
Here's how you can increase each of them
Heart size and mitochondrial density - Heart size is an important factor in endurance, as it dictates how much blood the heart can move per beat
Heart size can be increased through training in zone 2 training - meaning training for 30 mins to an hour straight at 60-70% of max heart rate. Mitochondrial density is also important as it helps you to resist fatigue.
Examples of zone 2 training drills and what they increase the most.
️ 10 minute at a pace you could hold for 30 mins max - Rest 2 minute after every 10 minutes.️ 30 minutes straight of continuous effort 1 time - It should be at a pace that feels not max effort but near max effort.️ 1 hours straight of running at a slow pace.️ The pace should be hard but not all out. Example - if you run a 10 kilometre all out and your time is 1 hour, you should run 10km in 1 hour and 15 minutes for zone 2.
Zone 2 increases fat burning, increases heart size, and increases mitochondrial density.
How to decrease lactic acid - Lactic acid is less about zone 2, and more about your bodies ability to sustain high speeds for longer distance. This is why you have to run at higher speeds more intensity with less rest.
Examples of lactic acid training include.
- Running 3 minutes at max effort, with 2 minutes of rest repeated 5 times.
- Cycling 2 minutes at a very high resistance with 1 minute of rest repeated 5 times.
- The pace should be almost all out or all out.
These increase lactic acid threshold, and how fast your body can clear lactic acid.
Lung capacity - Lung capacity is important as it dictates how much air you can inhale, meaning that if you have a higher lung capacity, you will feel less out of breath during exercise.
Ways to increase Lung capacity include
- Breathing drills like 4x4 breathwork
- Running drills like 800M X4 at 90% of max speed and 2 minutes of rest
- Swimming drills which require high intensity like 100M X3 at 90% of max speed with 2 mins rest
How many times a week ?
You can do stamina and vo2max training
2x a week for sports Team sports like Rugby and basketball
4x a week for Endurance sports like cycling and 5km running
And you don't have to do it for sports like strongman and sprinting
Other notes
️ As an athlete you should try use the equipment your sport has, if your sport is on feet then run, if your sport is cycling then use a bike.️ You should try aim to do stamina training on different days than gym and plyometric days to remove fatigue️ You should do stamina training last thing since your body is already fatigued, instead of fatiguing your body for plyos, gym, and other things like team training and mobility️ The absolute best way to increase stamina is doing cardio but at high altitude, unfortunately you can't replicate this very well unless you go to an altitude camp.️ If you have 2 days a week, you can do one day zone 2, and one day lactic acid intervals. For four days a week you can do 2x a week distance specific training, 1 day a week lactic acid training, and 1 day a week zone 2.️ You can test your vo2max by doing a 12 minute cooper test, which is within 5 points of your true vo2max, or you could do a lab test which is even more accurate. The lab test is usually within 1 point of your true vo2max
