Uploaded June 2026 | Updated September 2026, 1 week ago
Lifting heavy weights isn't enough to make you faster.
Heavy lifting is great for force production, but rate of force development (RFD) is what determines how "springy" or explosive you are. By introducing targeted plyometrics, like pogo hops for elasticity and resisted lateral bounds for power, you train the nervous system and tendons to react quicker to the ground.
Here is what we’re hitting:
-Pogo hops (Elasticity)
-Resisted lateral bounds (Change of direction)
-Single-leg power jumps (Vertical power)
-Assisted acceleration drills (Top speed mechanics)
Need help with your training?
From our foundational Sustainable Strength membership to our explosive Built for Athletics program, we have a system for every level of ability and goal.
For those seeking a total transformation, our 1-on-1 Coaching provides the elite, personalized strategy you need to shatter your limits. Click the link in our bio to find your perfect fit and start training with purpose today.
Want to learn more about training?
Check out our YouTube channel: @citizenathletics
Or our blogs at our website Citizenathletics.com
Lifting heavy weights isn't enough to make you faster.
Heavy lifting is great for force production, but rate of force development (RFD) is what determines how "springy" or explosive you are. By introducing targeted plyometrics, like pogo hops for elasticity and resisted lateral bounds for power, you train the nervous system and tendons to react quicker to the ground.
Here is what we’re hitting:
-Pogo hops (Elasticity)
-Resisted lateral bounds (Change of direction)
-Single-leg power jumps (Vertical power)
-Assisted acceleration drills (Top speed mechanics)
Need help with your training?
From our foundational Sustainable Strength membership to our explosive Built for Athletics program, we have a system for every level of ability and goal.
For those seeking a total transformation, our 1-on-1 Coaching provides the elite, personalized strategy you need to shatter your limits. Click the link in our bio to find your perfect fit and start training with purpose today.
Want to learn more about training?
Check out our YouTube channel: @citizenathletics
Or our blogs at our website Citizenathletics.com
