Free Download Power Up Program – Apex School of Movement by Ryan Ford – Includes Verified Content:
Power Up Program – Apex School of Movement by Ryan Ford – Instant Download!
Get stronger, faster, & more explosive
Do you want gigantic jumps? Lovely landings? Floaty flips? Parkour is a power sport. Your ability to apply massive force in a short time will make countless techniques easier and safer. But great power is not always sustainable. To safely and effectively improve power, you must also build mobility, strength, and skill. Power ↑ Program gives you everything you need to train sustainably while also upgrading your performance.
What’s in the program?
The Power ↑ Program gives you well-structured, scientifically supported power-building techniques. Through preliminary evaluations that assist you in personalizing your training plan, you will develop a minimally customized program to maximize your progress. Depending on your skill level and level of fitness, we have multiple levels. Weightlifting is used with bodyweight exercises, plyometrics, and jump training at all levels.
The program, which was first launched by Ryan Ford at Apex Boulder in 2015, is currently in version 4.0. Numerous local Apex coaches and athletes have since participated in the program and experienced significant improvements. Taylor Carpenter, Rob Schihl, Dylan Baker, Brandon Douglass, Renae Dambly, Michael Sliger, Kristine Dietrich, Jason Bergeron, Erica Madrid, Seth Wang, Amos Rendao, Justin Clark, Jesse Clark, Olof Wood, Megan McQueen, Santos Terrones, Bear Schneider, Max Boice, and Kasia Kilijanek are just a few of the individuals who have achieved success in competition, performance, and life.
WE TAKE A SCIENTIFIC, EVIDENCE-BASED APPROACH
We have developed this program thanks to the work of countless others. Our programming is based off scientifically backed principles and systems including the SAID principle, progressive overload, complex training, plyometric action, & more.
JUMP FARTHER/HIGHER
Through heavy lifting combined with plyometric movements, this program will likely boost your jumps including the broad jump, box jump, and vertical jump.
LAND SAFER
More importantly, this program can help you build stronger legs that are more likely to safely absorb great impacts. Landings are key to longevity in all sports!
SPRINT FASTER
Whether you’re a jumping or sprinting specialist, there tends to be some crossover between both types of training. As you get better at jumps in this program, you’ll see accel/decel and sprint gains too.
CLIMB QUICKER
The quest to perform a fast, technically sound climb-up takes discipline and practice. The power and skill requirements are no laughing matter. Although this program is more like 60% legs and 40% upper body, we still do some upper body plyos and lifts too.
PERFORM BETTER
This program is essentially a peaking program. You should not train like this for more than 6-12 weeks at a time but if you strategically use it leading up to a big competition, season, or goal, you could plan it perfectly to be at peak power levels.
WHEN SHOULD I USE THE POWER ↑ PROGRAM?
- Strategically timed in the lead up to big competitions or events
- If you want to try something new and see some general strength/power gains
- If you feel like you’ve plateaued due to your current styles of training
- If you want to get better at plyometric movements like leaps, bounds, hops, & sprints
GET ACCESS TO 3 DIFFERENT LEVELS
You can select from three distinct program levels in the Power ↑ Program. Selecting the appropriate level is crucial for maximizing your progress and lowering your risk of harm. Trial and error is the only method to customize a training program for yourself. You can still create a program that is a great fit for you, though, by considering factors like your level of experience, strength to weight ratio, and mobility limitations.
You should select a lower level if you don’t meet all of the requirements for a given level. The intensity of each training level increases, therefore it’s critical to keep your ego in check. Your body will malfunction and cause you harm if it isn’t in adequate condition!
Level 1
- Beginner level of fitness
- 6+ months of parkour training
- Some experience in barbell lifting
- Some recent experience in high-impact sports such as basketball, track, or gymnastics
- No injuries, weight issues, or other health concerns
Level 2
- Intermediate level of fitness
- 1+ year of parkour training
- Strength levels
- Men: 1.5x BW back squat and/or 1.75x BW deadlift
- Women: 1.25x BW back squat and/or 1.5x BW deadlift
Level 3
- Advanced level of fitness
- 2+ years of parkour training
- Strength levels
- Men: 2x BW back squat and/or 2.25x BW deadlift
- Women: 1.75x BW back squat and/or 2x BW deadlift
What do I need for this program?
Time
The Power ↑ Program requires you to follow prescribed workouts 2-3x/week for 6 weeks. There are also initial and final assessments to do before and after the program.
Tech
This program uses technology to improve your training experience. You should have access to:
- Smartphone, tablet, or a laptop/desktop
- Reliable, consistent Internet connection
- Any camera that shoots good video. Most smartphones will do the job.
- Preferably HD (1080p or better) and with options for slow-mo
- Google account for using Google Sheets
Equipment
To complete the workouts as prescribed, you need access to all of the following equipment in 1 place:
- Barbells & weights (enough to do heavy squats and/or deadlifts)
- Something sturdy to jump on & off (plyo boxes, benches, walls, etc.)
- Open space for warm-ups & jump combos
MEET YOUR COACH
Hey, I’m Ryan. I’m a parkour coach, athlete, gym owner, author, and the founder of Apex School of Movement.
The majority of my early years were devoted to track and field, football, and soccer. Since no one else in Colorado was training at the time, I taught myself parkour using videos from the Internet when I discovered it at the age of 17. In addition to teaching parkour all over the world for companies like ESPN, the US Embassy, New Yorker, and K-Swiss, I founded the first parkour classes in North America two years later.
I established Denver, Colorado’s Apex School of Movement in 2009. We started our Apex online academy in 2016 with the goal of accelerating parkour instruction globally by: 1) establishing a robust, genuine parkour culture both online and in real life. 2) Teaching coaches and students safe, efficient training techniques.
In addition to working with athletes to improve their performance in a variety of sports, such as speed parkour, speed climbing, World Chase Tag, Ninja Warrior, CrossFit, and OCR, I now provide athlete and coach education for parkour + strength & conditioning and remotely teach and program for individuals worldwide.
We have been traveling the world since 2004 to hone our talents and work with professionals in a variety of fields, including strength and conditioning, biomechanics, parkour, and traditional sports. Established in 2014, our coaching certification seeks to provide the best teaching standards and sustainable training practices to the global parkour community.
Finding instructors or mentors that could support me as a parkour athlete, coach, and gym owner was difficult for me throughout my first ten years of the sport. I wish I had access to this Power Program’s extensive training curriculum and knowledge base during my initial ten years of studying and developing for my future careers as an athlete, coach, author, and gym owner.
Plyometrics initially piqued my interest as a way to address my personal issues with power and jumping. I eventually made some progress and began assisting others as well. For many years, dozens of our best athletes and coaches participated in the well-liked program at Apex at least once or twice a year. We progressively extended it out to a small number of people in various states and nations over the last few years, and now it’s accessible to everyone!
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