The trainer behind Georges St-Pierre, Miguel Cotto, Manny Pacquaio, Troy Polamalu, and hundreds of other professional athletes, has a bone to pick with almost everything propagated in high school and college weight rooms across the country. Sport Science Lab founder Gavin Macmillan argues that an over-emphasis on Olympic-style lifting perpetuates a culture of slow, non-functional athletes. Instead, he says we should be built from the ground up – with foot strength, balance training, rhythm, and elastic explosiveness.
Athletes from all over the world come to the Sport Science Lab in San Juan Capistrano, California to follow MacMillan's functionally-focused philosophy. "Humans never move in space in any sport with any load on them," he says. "Controlling your limbs at a high rate of speed is what leads to domination."
A typical MacMillan circuit follows a clear formula: An athlete will start with a ten-minute warm-up, usually on a bike or a strider, before transitioning into footwork and balance training. From there, he engages in a stretching-and-strengthening stage to increase mobility before entering an intensive core series. Sessions usually end with rigorous sprint work. It's a brutal and, according to MacMillan's growing roster of top athletes, effective circuit that doesn't break down the body like traditional strength training. Here is a sample circuit from MacMillan that you can try in the gym or at home.
The best sprinter in the world is Usain Bolt. His contact with the track is about 0.08 of a second and he produces an astonishing 1200 to 1500 pounds of force each time he strikes the ground. According MacMillan, this type of explosiveness can only be achieved by training elastically, not by loading your body with weight. The tuck jump is one of the best elastically explosive exercises you can do. Simply stand in place and jump, drawing your knees up to your chest. Land softly and repeat for 10 to 20 repetitions. Repeat for four sets.