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Strength and Athletic Conditioning

Smarter Strength & Athletic Development

Accelerate your athletic development with a smarter approach to performance training. Learn how to dramatically increase strength, agility, speed and power.
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What you'll get

included with the course

39 on-demand video lessons

Instant lifetime access. Learn at your own pace on any device. Watch as often as you want, whenever you want.

Training Guide 

Over 50 pages of detailed instruction and visual cues with drills demonstrated by former NFL safety, Reshard Langford.

certificate of completion

As soon as you finish the course you will receive a customized certificate of completion.

100% Money back guarantee

Complete protection by our no-risk guarantee. See our refund policy for details.

what you'll learn

TRAINING, DRILLS & LESSONS DESIGNED to maximize performance

Detailed Warm-Up Routines
Dynamic Movement Drills
In-Depth Plyometric Exercises
Medicine Ball Workouts
Acceleration Drills
Sprinting Technique
Change of Direction Drills
Footwork & Agility Drills
Training Volume & Recovery
Power & Agility Development
Core Strength Development
Complete Athletic Strength Training
And More
strength and agility training demonstration on mobile devices

course content

Lesson plan and chapter descriptions

Course Duration: 5 hr, 23 min
Number of Lessons: 39
class sample
Why would an athlete or coach build strength and athletic development into their training plan? There are countless reasons, but paramount to all of them is improving symmetry and homeostasis in the body. The key to athletic success is through diversifying movement patterns, reducing body imbalances and challenging the muscles and nervous system. Simply stated, you’ll have fewer injuries and perform better for longer. So how do you do this effectively? Coach Salazar shares his overarching philosophies for fostering strength and athletic development using the wisdom he’s gained over years of training a wide array of elite athletes.
Strength and athletic development encompasses such a broad range of training that it can be overwhelming to know how it fits into the overall picture of building a solid athletic foundation. In this chapter, Coach Salazar shares his straightforward approach to including strength, power, mobility, conditioning and movement coordination into a holistic training blueprint.
Prior to beginning any training, it’s crucial to warm-up your muscles, joints and nervous system to handle the workout ahead. Starting with low-level, low-intensity exercises that work on range of motion while on the ground is a perfect place to start.
Continuing with the floor warm-up exercises, this chapter includes more ground work to get the mind and body geared up for more rigorous activities.
Once you’ve got your hips and range of motion warmed-up, Coach Salazar likes to build in flows before moving into bigger movements in the warm-up. Flows begin to elevate the heart rate, improve range of motion and fire up the nervous system through balance work.
If you’ve ever gotten injured, you’re familiar with the concept of rehab. But prehab work helps you get ahead of injuries and work to proactively keep them from ever happening. In this chapter, you’ll learn some banded movements that will prepare the muscles and joints for more challenging work while building strength, stability and mobility.
A key component of any pre-training work is dynamic movement. Moving while stretching through a full range of motion gets the heart pumping and prepares the muscles for more intense training. In this chapter, you’ll learn the exercises that progressively loosen muscles, lubricate joints and get you ready for the movements patterns encountered during the workout.
Warm up is one of the most crucial points in the day of an athlete. Coach Salazar shares the important aspects of the warm up and how he approaches preparing the body and mind for the expected training demands. Additionally, throughout the course, you’ll hear Coach Salazar use the term “owning the position.” Learn what this means and how you can use this as a metric for progress and progression.
The first phase of plyometrics work is ensuring the athlete has good balance, good posture and understands how to load. In this section, you’ll learn the fundamentals that are integral to further force production work and how to progress without creating an opportunity for injury.
In the previous chapter, the focus was on landing and deceleration mechanics. In this chapter, you’ll learn how to progress into force development and the cues to look and listen for that indicate poor or proper technique. Plyometrics for developing vertical, lateral, and transverse or rotational force are demonstrated and explained in detail.
After learning the double-leg snap downs, you’ve “built the calluses” to progress to single-leg work. In this chapter, you’ll learn plyometric-bounding drills that test your balance, deceleration, force production and much more.
Medicine ball work can challenge your strength, endurance and balance. In this deep insight chapter, Coach Salazar explains the technique behind some powerful medicine ball exercises.
In this first chapter about acceleration, Coach Salazar shares his opener drills for speed training – wall drills. By starting with drills on the wall, you are able to isolate the movement patterns of sprinting so you can focus more specifically on posture and the feel of driving into the ground.
Using the technique and concepts from the previous chapter, in this lesson, movement is introduced. Coach Salazar shares the drills he uses to get athletes ready for speed. He also shares some great cues and fixes for poor posture, stride length and foot strike.
After learning the acceleration movement patterns both isolated and with marching and skipping drills, it’s time to build in the angles of sprinting. This chapter provides a progression of banded drills that instill proper mechanics for increased force production.
Aside from certain track & field events, in most sports acceleration is executed from a two-point stance. Even if you are a track and field coach or athlete that will compete from the starting blocks, the two-point start should be a key component of your training plan. In this chapter, Coach Salazar shares the technical focus of the two-point start, drills to develop explosiveness and common errors that may be slowing you down.
During acceleration, force production is needed to generate speed when the foot makes contact with the ground. The key to quickness is to apply the optimal amount of force during the limited time that contact is made. Learn how to keep ground contact time as short as possible while generating force. Additionally, learn the cues for technique that will prevent loss of speed.
One thing that nearly all athletes have in common is the need to be multi-directional. Learning the proper technique and body angles so an athlete understands how to decelerate, stop and reaccelerate as quickly as possible in a different direction can mean the difference between a great performance and a sidelining injury. As many injuries occur at the point of rapid change in direction, learning and practicing the right technique is a game changer. This chapter covers technical drills that are specifically related to the movements athletes make when playing their sport.
Building on the previous chapter, in this lesson you’ll learn angle pedal drills that ingrain proper movement patterns. Proper mechanics for balance, deceleration and body position are covered. Once mechanics become second nature, these movement pattern drills can help an athlete stand out on the field.
Agility and footwork drills are designed to work the leg and core muscles as well as the tendons. Training at a level that is equal to your sport intensity helps minimize injury and increase speed. Use these drills to develop footwork, increase strength and improve your performance.
Great coaches and athletes know that progressive overload is necessary for performance gains. But when and how should this progression occur so that improvement isn’t thwarted by injury? In this section, Coach Salazar shares his philosophy for thoughtful training and purposeful work that drives athletic progress throughout a season.
Whether you are coaching athletes or coaching yourself, knowing how and when to progress or regress training is an art. Continuing on the last chapter, Coach Salazar addresses the ability to adapt training plans as challenges, health and needs change. He also shares techniques for the self-coached athlete to identify progression/regression signs in their own training.
Mass x Acceleration = Power (or Force). But what’s the difference between strength and power? In this chapter, Coach Salazar shares how he defines each and his training approach for developing both strength and power in an athlete. He also discusses agility, the role it plays in training and competing and how to train for quicker reaction.
Just like on the field, the warm-up in the weight room is the foundation of a good workout. Again, starting with low-level, low-intensity exercises that work on range of motion while on the ground and slowly building up will ensure you’re ready for a great weight room session. Learn 28 of Coach Salazar’s go-to exercises for getting athletes prepped for lifting.
The shoulder girdle is subject to a significant amount of stress while weight lifting. Poor technique, imbalanced lifting and lack of pre-habilitation can lead to long-lasting injuries. This chapter will give you some invaluable exercises to improve mobility and stability while prepare the shoulders for the workout ahead.
One of the most common mistakes in box jumping is going too high. If you’re driving your knees up to your chest to clear the edge of the box, you’re not allowing the muscles to absorb the landing impact as intended. Think about it – how many times do you see an athlete land in a deep squat during sport? Never. By landing softly in a good athletic position, you’re ready to make your next move in any direction – just like on the field or on the court. Learn the proper technique and multiple box jump exercises to increase power, explosiveness and agility.
Isometric holds are exercises that place tension on particular muscles without moving the surrounding joints. By applying static, anti-rotational tension on the muscles, you improve endurance, posture, coordination and balance. Isometrics also recruit more muscle fibers than other exercises, meaning they help to develop stronger, more powerful muscles in a safe and effective way. In this chapter, learn Coach Salazar’s next-level bench isometric holds.
Adding to the previous chapter, this session demonstrates more isometric exercises you can do with no equipment or partner/coach.
Pressing strength has a strong relationship with upper limb speed. As such, pressing movements are a key component for athletes in contact sports and sports requiring high-force, high-velocity movements like throwing, head and neck control and stiff-arm contact. This chapter begins the horizontal presses Coach Salazar uses to develop pressing strength.
Continuing on the previous chapter, this session increases the complexity of presses with barbell and dumbbell presses.
Vertical presses develop the deltoids, triceps and muscles of the rotator cuff. Overhead stability is a great indicator of overall shoulder health and pressing weight vertically overhead builds functional strength and power.
Horizontal Pulls, otherwise known as rows are critical for both muscle development and for posture and balance. These exercises will work your biceps, deltoids, traps and many others through your mid-back.
Vertical pulls move the latissimus muscles over a large range of motion while also working the forearms, biceps and other muscles of the back. Back strength is no just armor building; it can also be a performance driver for certain athletes. In this chapter, learn exercises that may humble even the most powerful athlete.
To achieve maximum strength and power, your training must be well rounded. Many athletes train the obvious muscle groups but often neglect to work the parts that truly make them strong and powerful. These are the posterior chain muscle groups. This chapter will give you some effective moves to work the glutes and hamstrings.
The Romanian Deadlift, or RDL, builds muscle along the posterior chain, which includes the hamstrings and glutes. By strengthening the muscles in the posterior chain and maximizing hip extension, you are building power for explosive movements like sprints and jumps. They also improve mobility, dynamic flexibility and core strength. In this chapter, learn some different RDLs that work this essential movement pattern.
A good workout should include movement in all directions – forward, backward, sideways and rotationally. Rotational and anti-rotational exercises build stability and strength so you can handle any torque without injury or pain. This series will give you moves to build your rotational and resistance strength.
There are full body exercises and then there’s the Olympic Lifts. When performed correctly, the snatch and clean can provide a wider array of benefits than any other single exercise. In this series on the Olympic lifts, you’ll learn the proper technique and progression to increase proprioception, stability, reflex speed, explosiveness and force production – all things necessary for elite level performance. This first chapter covers the basic technique and advancement steps to learning the snatch.
In the second chapter on the Power Series, Coach Salazar shares the progression for learning the snatch, the important technical elements to master first and common errors to watch for. An alternative for the barbell snatch is also explained and demonstrated.
Just like the snatch, the clean is far more than a measure of strength – it requires great amounts of speed, power, explosiveness, flexibility, mobility and agility. It is typically done at higher weights than the snatch and is an optimal strength building exercise. This chapter will walk you through the phases of the clean, the critical technical components and measures to ensure you’re getting it right.

Bonus Content

Included with the course

training guide

The Smarter Strength & Athletic Development training guide provides a convenient resource that compliments the lessons and essential information taught throughout the course. You'll get over 50 pages of detailed instruction and visual cues with drills demonstrated by former NFL safety Reshard Langford.
demonstration of agility drills, hops and bounds
This is an excellent tool on the field or at the gym when you need a quick reference for things like the warm-up sequence, plyometrics, lifting exercises, and more.

meet the instructor

learn why this coach is so effective

Brent Salazar instructor profile

Brent Salazar

Years with The kansas City Chiefs
Year with the minnesota vikings
NFL Division Championship Teams
A veteran NFL strength and conditioning coach, Brent Salazar currently serves as the Clyde Emrich Director of High Performance for the Chicago Bears. He spent more than ten years training players for the Broncos, Chiefs, and Vikings before transitioning to tennis, becoming the Director of Performance at the United States Tennis Association. Here he helped the top professionals in the country push the ceiling of their potential.

But he’s not just a trainer that gets results for professional athletes; his passion for developing champions has included work with a wide array of athletes - from softball, soccer, basketball, and volleyball players to golfers and swimmers.
Learn more about Coach Salazar

how it works


Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.
Learn more 

dive deeper

learn more about this course

Your Next Level of Performance

Most athletes aren't prepared for the depth of competition and physicality awaiting them as they progress to the next level. This course eliminates the guesswork in selecting the strength and conditioning training that will advance your athletic career.

Give yourself or your athletes a competitive advantage by building a solid athletic foundation early.

More Power With Proper Angles

Effective movement patterns are at the core of athletic conditioning. Learning how to stop and change directions is just as important as learning how to accelerate.

Throughout the course, maximizing power and speed through proper technique and positioning is a constant theme.
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100% Risk-Free Money Back Guarantee

You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

Progressing & Regressing Training

Every athlete is unique in their response to training. This is why the course progression and individual lessons start with foundational movements and gradually build in complexity.

Each lesson provides in-depth demonstrations, technical checkpoints, and options to increase or decrease the difficulty of each drill. If you're a coach, strength trainer, or parent, you'll get various tools and insight to optimize your athlete's strength and athletic conditioning.

Learning to Coach Yourself

Beyond increasing performance, there is a hidden advantage for athletes enrolled in this class: learning why each movement, drill, or exercise is included in Coach Salazar's program.

Why certain movements lead to power and speed.
Why something feels correct or incorrect.
Why you should increase or decrease intensity.

Learning to coach yourself opens a whole new realm of opportunity.

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