033: Speed Development w/ NFL/Olympic Speed Coach Les Spellman

TRAINING PROGRAMS
Speed Code: www.pjfperforma...
Fat Don't Fly: www.pjfperforma...
The Vert Code & The Vert Code Elite: www.pjfperforma...
Edge U: theedgeu.com
PROTEIN
Upper Echelon Nutrition: uenutrition.com
(Use discount code PJFPERFORMANCE to get 20% off)
THE PJF PODCAST:
Apple Podcast: podcasts.apple...
Soundcloud: / user-605278368. .
Spotify: open.spotify.c...
FOLLOW ME:
Instagram: / pjfperformance
Twitter: PJ...
Facebook: / pjfsystem
Website: www.pjfperforma...
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PJF Performance, Inc trainers will not be physically or virtually present during your workouts. PJF Performance, Inc. online workouts contain generalized workouts that are not customized to the consumer. Participants will perform workouts at their own risk, PJF Performance Inc. will not be held liable for any injuries resulting from an athlete's participation in training. Participants must understand that exercising without individualized coaching/instruction and supervision is dangerous and can lead to acute or chronic injury, disability and/or death. Additionally, a medical professional must consent to your participation in a potentially vigorous strength and conditioning/basketball skills workouts with absolutely no written or verbal limitations to particular movements or exercises.

[@LesSpellman]

Thanks for having me on bro - world is seeing what we've been working on for 8+ months ‼️

[@MultiMrJailbreaker]

but PJF is advertising y'all been working on it for years xD

[@LesSpellman]

@@MultiMrJailbreaker years, this last push has been 8 months of revisions. hope you like it fam.

[@Herlou__]

The gap that you talk about with horizontal force. Is parachutes a good horizontal power drill ?

[@LesSpellman]

@@Herlou__ they’re unpredictable with how much resistance is actually there because it depends on wind

[@carlosdiaz3779]

Love the story bro. I’m 23 and started sprinting 8 months ago

[@giorimini]

u didnt said the "WASSUPP MY SQUIDSSSSSSS"

[@prabsharankaknia8479]

@Mickey Merzon fax😂

[@domainmusicandgaming]

Idk if you have a second channel but you should do top highlights of every podcast. Something to get to important topics and info out there quick

[@MindBodySports1]

Through personal experience i trained vert 3 months then I trained speed work for 3 months the vert did transfer to speed when I redirected the angles of where I was applying the force.

[@MindBodySports1]

Ohhh i love this combo 2 of my favorites you both are genius in your respected fields and to brigde the gap like this will berth a new training paradigm 🙏🏾🔥🔥🔥

[@gothops2632]

Paul Favorites is my favorite!

[@LesSpellman]

PJ is a genius!

[@strahinjapetkovic3417]

This legend is giving away gems for free

[@Cris-dg5rs]

Thank you bro I didn't have enough money to get vert code or anything but Christmas came and I'm ready to get!!!!

[@LesSpellman]

lets goooooo

[@jake-mi1bz]

just bought the speed code and i’m so hype to get to work after this hoop szn is over

[@LesSpellman]

lets get it jake!

[@countryclub5888]

How’s it goin for you?I’m about to finish phase 1

[@jake-mi1bz]

@@countryclub5888 i just started the first day of phase 3, the main thing is how noticeable the speed gains were when i was running my sprints. also already went from not even close to dunking to just throwing down my first dunk

[@flyingdutchmen1163]

@@jake-mi1bz how's now bro? you should have done it by now I supposed?

[@fabriziogaudio202]

@@jake-mi1bz did you also get more agile? did coaches notice that change in speed and how many inches did you gain in the end?

[@theylovemikell501]

Yesirrrr ready to learn

[@eliaslemley9442]

I started with an 18 inch after a year it is now 31 anything is possible

[@aashishsharma6626]

Can you make a video on badminton specific leg workout and how to be more explosive.

[@felixwhisky7177]

Second cause I need The Speed Code

[@kraken7784]

Lmao

[@Ryan-em3zi]

3rrrrrrrrrrrrrrrrrr R

[@jaxonhow3ll]

Finally 🦑 🦑 keep droppin gems Paul🔥

[@beasthunter128]

Can Slam Ball be used instead of Medicine ball for the exercises that require it, and is band width 32mm?

[@danielo5297]

Does anybody know if I should get fat don’t fly or speed code I already have vert code elite

[@LesSpellman]

speed code lets run it up

[@roddybananas7385]

Question. Does the bulking and cutting method have any effect on ur vertical?

[@roddybananas7385]

@jack acciavatti so ur saying if i bulk imma lose some vertical but gain strength and muscle and when i cut back down to my lean body i'll jump higher?

[@roddybananas7385]

@jack acciavatti height? Im 5'6 and im at 137 very lean. So im jus wondering if i bulk and cut to 140-142 will my vert increase or decrease (With training ofc)

[@Jsoccer1999]

No. Just eat in a small surplus constantly and train hard

[@waynefoster2264]

Been waiting for you to do something like this!! Answer to prayer!! so on it when it comes OUT!!

[@LesSpellman]

its out bro lets rolll!!!

[@paulleclaire8252]

First saw Les on Chad Wesley Smiths channel and been a fan since. Excited to see what you both produce.

[@LesSpellman]

throwback!

[@dimitrismarkopoulos9846]

How would you go about incorporating speed code with vert code elite. I personally am on phase 5 of vert code (have seen huge gains), should I get on speed code after the 12 phases or is there a way to incorporate both?

[@tranquility3743]

There's 5 phases?

[@lundoren5240]

Yeah after phase 5 it’s really nothing you should deload go light for a bit then do speed code

[@gregorysweeting2512]

Super great presentation,full of knowledge,there are stuff in here i have experienced and i have learnt a great deal. 👍💯

[@dimitriss3635]

Paul, I've missed you, no homo

[@firstlast691]

The stingy couch hypothetically announce because screw inevitably chop with a supreme antarctica. abject, one base

[@gothops2632]

Love Paul Favorites!

[@tubbysdad6298]

1/2 off! Got it

[@dimitriss3635]

there isn't a thing that furstrates more than coaches ,throwing their players in the sand,busting their asses and calling that an ''explosive'' workout.

[@TushkaTraining]

Great content!

[@steadyjy]

Let's go and I'm going to unlock my potential in 2021. Watch me work

[@LesSpellman]

get it

[@andresposada7064]

Appreciate you so much Paul... And great to get to know you a bit Les. Know that you guys are making beach volleyball players faster💪🏐

[@LesSpellman]

nice to meet you!

[@proactiveperformanceacademy]

🦔

[@willswift1193]

My only big question about speed code is how much equipment is needed? Are partners needed? What things do I need to have my successful workout?

[@Archeh]

I just got it and it looks like all you need are some resistance bands, and a partner for some exercises. You could swap the partner for a sled if you have access to one. I’ve also seen some exercises with medballs in it but there are alternatives

[@paarth6088]

@@Archeh I just bought the speed code and this is my first program by pjf, what should I do in the weight room or how to incorporate speed code alongside weight lifting

[@Archeh]

@@paarth6088 I’m not PJF so I don’t know for sure but I’d just keep it simple and go for minimum effective dose if you’re weight training along side the plan

[@Adam_Zdeb]

100k incoming

[@alejandrob6987]

I’ve been waiting for this program for months now!! Goin to buy it today !

[@LesSpellman]

huge!

[@jenqins9974]

15:24 0.25 or more this is over the 40 yard?

[@LesSpellman]

yessir

[@jenqins9974]

@@LesSpellman I take that 0.25 is with already highly trained athletes what kind of improvements would you look to get with maybe a newly trained athlete or moderately trained athlete over the 40 yards?

[@LesSpellman]

@@jenqins9974 depends on the athlete and length of program. for some it could be significantly higher than that

[@JeanZeuz]

Idk how many times I tried to interrupt this podcast by asking a question thinking these guys would somehow hear me😹💔

[@LesSpellman]

hahah what are your questions? hit me with the top 2 and i'll answer

[@JeanZeuz]

@@LesSpellman Firstly thank you on behalf of everyone who listened to the podcast and learnt a thing or two from what you had to say and especially for getting out of your way to reply to some of our comments, massively appreciated sir. Ive been learning a lot from the PJF channel and Paul talks a lot about too much Hypertrophy being a negative factor for vertical jumps thus inevitably for speed too. Im a college rugby player from South Africa so getting or simply being bigger is an imperative factor so 1. how would you recommend I balance my Hypertrophy work and still be able to maintain and even increase my speed and fast twitch fibres. 2. What are the top 3 horizontal force production exercises would you recommend?

[@LesSpellman]

@@JeanZeuz of course man. Honestly keeping the strength to body weight ratio and adding hypertrophy to upper body. Top 3: resisted runs, bounds, sprints

[@JeanZeuz]

@@LesSpellman Thank you sir, one quick tip, are you suggesting that too much Hypertrophy training specifically for lower body is the enemy?😹

[@Rickyreyes-lu9ox]

yessirr🔥

[@aosre1828]

🤘🏼🤘🏼🤘🏼

[@GojoSatoru-jy9qb]

I am 4 weeks into Vert code bodyweight, I wanted to ask what do I do after your program do I repeat it? Or anyone can give tips

[@jjbarraza3386]

I would do vert code elite

[@jjbarraza3386]

Or repeat

[@jjbarraza3386]

Then maybe speed so your super fast

[@jjbarraza3386]

And to get shredded do fat don’t fly

[@jjbarraza3386]

But at your house just do the body weight if you have no equipment

[@justus4423]

Favorite coaches

[@LesSpellman]

thanks fam. check out some of our videos on our page

[@justus4423]

@@LesSpellman I already do I use your app too. If I get enough cash together I might buy the speed code

[@cliffkwok]

Just brought and study the first day. Worth the money, exp the use of rubber band part is very functional. Love it

[@RohanGupta-pf6cn]

Bro wanna share the programme for half the price?

[@LesSpellman]

Yessir!!

[@rdi9344]

Wait I came in very early

[@ilintrpchevski1526]

While doing bodyweight code should I do more exercises a day or that is enough?

[@lundoren5240]

That’s enough

[@santisauler2334]

can you do a podcast on a vegan athlete

[@santisauler2334]

@Mickey Merzon no but i heard so much athletes like tom brady, kyrie, cp3, messi, deandre jordan and etc are all vegans. and i just wanna know what he has to say about it

[@freedominknowledge8891]

@@santisauler2334 Not vegan but plant based

[@seaveyhoops]

@@santisauler2334 Paul’s talked about vegan diets quite a bit on past podcasts. I wouldn’t do it, you need animal protein