Increasing run/jump athleticism has remained my primary focus for the last several months, and I'm happy to report steady (albeit slow) incremental progress.

While my writing has been in a rut lately (which is why you haven't seen me in your inbox), my fall training has been structured and consistent.

As usual, credit to my friend and mentor Ben Patrick (@kneesovertoesguy) for his coaching, guidance, and relentless encouragement.

I've also recently had help and inspiration from Keith Alpert (@athletist on Instagram), a master coach who worked closely with Charles Poliquin in the 90s. Keith has likely forgotten more about training than most people might ever learn, and I'm lucky to be able to seek advice from him.

Here's an overview of how I'm approaching training right now in 8 steps:

1. Max Intent and Max Jump Intent 1 x per week

I prefer to do sprints on a hill or on my Backward Treadmill because a slight incline makes sprinting a little safer for the hamstrings. For jumping, I recently got the Vert Trainer V2 measurement tool. It's a great product—highly recommend.

2. High and Fast—Hang Power Clean 1-2 x per week

I've gone back and forth on including olympic lifts like the clean in my training. On the one hand, they are fun and undoubtedly effective for increasing athleticism.

The downside is that they can be difficult to learn correctly, and I don't have a lot of experience coaching them or performing them myself. In my opinion, the hang power clean is the simplest, so I've been focusing on that.

A big thank you to my friend Adrian Sanders, an excellent coach who's been helping me get better at cleans this fall. Follow him here: https://x.com/AdrianLSanders​

3. Low and Slow Back Squat 1-2 x per week.

Jumping, sprinting, hang power cleans, and playing sports all provide a high and fast stimulus, so for knee and hip health it makes sense to me to balance that out with slow, controlled full-depth squats. These continue to be a staple in my routines for keep my knees healthy and feeling good.

4. Lower Back & Posterior Chain 1-2 x per week

For the lower back, glutes, and hamstrings, I generally alternate between the Romanian deadlift and and the 45-degree back extension, but I recently got a reverse hyper machine and have been using that too once per week for extra low back work.

5. Hip Flexors / Core 1-2 x per week

Jumping higher and sprinting faster is about how much force you can put into the ground quickly, but you also need to be able to be able to rapidly lift up your own legs!

This study found that "elite sprinters have significantly larger hip flexor muscle volume compared to sub-elite sprinters".

The hanging ab raise, sometimes called the Garhammer raise, is my favorite way to train this area.

6. Lower Legs MUST Keep Up

I've written about my past struggles with foot, Achilles, and calf issues many times here in the past.

The seated calf raise machine is my go-to favorite for strengthening the lower legs, but I also use straight calf raises, tib raises, and reverse step ups in my training.

7. Upper Body Push/Pull Maintenance 1 x per week

Dips, Chin-ups, rows, and overhead dumbbell presses are the main ones here.

8. ATG Mobility Basics

These includes split squats, QL extensions, couch stretch, and dumbbell pullovers

So far, I think this is my best and most simplified program yet for regaining athleticism at 48, while also improving mobility and resilience to injury.

I'll be updating the ATG Dunk at 50 program in the Longevity section of the https://www.atgonlinecoaching.com/ app this weekend with a "Phase 2" routine that reflects the eight components described above. If you have similar goals and this resonates, please check it out!

The ATG Online Coaching service is currently on a Holiday Sale for the first month free and no long-term contract. There are over 50 programs now including something for almost anyone—from kids like my 13-year-old daughter who is into basketball, to parents, pro athletes, grandparents, and basically everyone else in between.

Thanks for reading. I'd like to get these emails consistently going again, so if you have any suggestions for future topics, please send me a reply. Would love to hear from you.!