Upgrading The Force System

Introduction

I’ve said it before, and this next statement will hopefully be true for the duration of my career; The Force System is a work in progress, not a finished product. While I don’t envision there to be large, overwhelming overhauls that take place within the system, I do want to continue to tweak and refine to try to improve the pieces of the system that are not as effective and efficient as possible. Some of those changes are born from logistical constraints & what is feasible in an environment of training athletes, not just sitting at a whiteboard and writing up an unrealistic ideal situation. The other reason for alterations is from the process of learning and implementing additional pieces to the system that I believe can deliver more effective and/or efficient results. Over the course of the last year there have been a few additions to the system that I have found to solve either of the last two points, aspects that I believe will continue to elevate this system to new heights. I wanted to take the time to write an article as an attempt to share these additions in a more formal way, and also force myself to refine my thoughts further to continue to improve. Below, I will break down each new aspect and explain my reasoning behind the addition.

Utilizing The Archetype Quadrants

            Potentially the biggest change in The Force System this year has been the influence of the Archetype Quadrants. For those of you that don’t know, the Quadrants are built with Countermovement Depth on the X axis & Jump Height on the Y axis. What I believe this does is provides and objective framework to quantify the Elastic to Muscular spectrum, with more Elastic athletes utilizing a shallower countermovement depth, whereas a more muscular driven athlete will prefer a deeper countermovement depth. By placing Jump Height on the Y axis, we can now see the effectiveness of this strategy. Once your team/population/etc. is plotted you are then able to ask further questions of “Is the athlete presenting in the quadrant we’d expect based on their structure?”. By structure I am referring to innate build, like Infrasternal angle, relationship of ribs to pelvis and ratio of calf muscle belly to Achilles tendon. If the athlete is not within the quadrant that we believe they should be, we can utilize The Force System principles to begin to shift them into a more ideal strategy. Because I’ve uploaded a presentation on this exact topic within the webinars section of the Inner Circle, I’ll stop there! Go check out the presentation if you’d like to learn more. The Archetype Quadrants is an objective way to guide you in the implementation of The Force System with your athletes.

Next, we’ll look at the High Force changes…

New progression within the High Force framework

The original High Force progression was as follows, traditional high intensity loading, Drop Catches and finally, Depth Drops. While these aspects remain, there have been a few major additions. The first being Supramaximal Eccentrics, falling between traditional loading and Drop Catches. While I still believe Drop Catches to be an incredible developer of braking ability & exposure of high GRF’s, I felt as though there was a missing piece from the “Mass” side of things in the Force = Mass x Acceleration equation. While we cannot expect high absolute GRF’s with a Supramaximal Eccentric exercise, the adaption at the physiological level act as an ‘amplifier’ as we transition to increasing the acceleration of movement with Drop Catches and finally, Depth Drops. There is research that shows that Supramaximal Eccentric loading showed an increase in maximal strength (~16%) and vertical jump (~10-13%), more so than Submaximal Eccentric loading. I believe that utilizing Supramaximal loading before Drop Catches continues to lay a more robust foundation for braking capacity, better than the original transition from traditional high intensity loading to Drop Catches could do.

I began using Supramaximal Loading much more aggressively this summer, after having the realization of the potential impact it can have. This loading parameter isn’t new, Weight Releasers are popular amongst a lot of coaches. However, the transition to Drop Catches & Depth Drops is where the magic happens. With this being said, Weight Releasers wasn’t complimentary to the ways in which I prefer to load athletes. I rarely program global barbell patterns, such as a back squat or RDL, where Weight Releasers are typically seen. However, I do rely heavily on Trap Bars and Pit Sharks. After a few trials of experimentation, I found that performing Supramaximal Eccentrics with either implement, was as good, if not better than the barbell movements with Weight Releasers. While many have probably seen videos on my social media (if you haven’t, go check it out to understand better), I will explain the process here too.

I begin by getting a general idea of concentric strength levels through the traditional high intensity loading period at the initial portion of the High Force progression. This then allows me to understand the intensity in which I need the initial portion of the Trap Bar or Pit Shark to be loaded with before I apply more load. For the Trap Bar, I have the athlete perform the concentric portion of the movement with near maximal load, myself and another coach are standing on either end of the Trap Bar holding anywhere from 25lbs plates (introductory process), to 45lbs plates (end progression) to add anywhere from 50lbs to 90lbs of additional load to the eccentric portion. It is important that the two coaches adding the additional load are practiced and confident in applying the additional load. Asking an athlete to lift and hold near maximal load for more than ~2 seconds is a tall task especially when they have an additional ~5-8 seconds of eccentric control to follow, so adding the plate must look like a pit stop at a F1 race, clean, smooth and efficient. The athlete then performs the eccentric portion over 5-8 seconds. For a final progression, I typically tell them to move as slow as possible, almost resembling a Supramaximal Eccentric Quasi Isometric, occasionally lasting 12+ seconds. The Pit Shark is used in the same way, however because of the physics of loading surrounding a Pit Shark compared to a Trap Bar, I typically add a 100lbs plate to each side. The process of adding additional load is also much easier, as the points are fixed and not going to potentially sway like a Trap Bar being held by an athlete.

So, to this point, our High Force progression is:

Traditional High Intensity Loading -> Supramaximal Eccentric Loading -> Drop Catches -> Depth Drops

While this covers the spectrum of braking capacity development, I began to notice something anecdotally. I have had a few athletes that, from a subjective evaluation standpoint, have some of the most developed braking qualities I’ve ever seen. They can performs 60”+ Depth Drops with the most rigid strategy of any athlete I’ve seen. The same strategy that most can only hope to use at half of that height. From an objective standpoint, they are often over 300% in Peak Relative Braking Force in a CMJ, yet when looking at output oriented tasks both subjectively and objectively they seem more… grounded, then you’d expect to see. This led to be questioning if the Depth Drop should be the last progression in the High Force framework. Sure, propulsive qualities are trained in other portions of the system, i.e Fast Force, but I felt like there was room for ‘redirecting’ qualities in the High Force portion, as a way to realize the benefits of the increased purely braking oriented capacities and contribute more to change of direction. Change of direction includes and stop and redirection of forces, exactly what a Depth Jump emphasizes. This addition creates a new High Force progression, as it currently stands, as:

Traditional High Intensity Loading -> Supramaximal Eccentric Loading -> Drop Catches -> Depth Drops -> Depth Jumps.

Even more novel than this new progression is the idea of pairing these last two pieces, Depth Drops and Depth Jumps, in a complex. Initial experimentation has shown there may be a potentiating effect when these two potent exercises are performed in succession. This also allows for ‘blending’ throughout the progression, in the same way I attempt to blend other aspects. For example, the progression is not a few weeks of one, and shift 100% to the next. I will continue to use Drop Catches as I infuse Depth Drops, before Drop Catches fully phase out. As Drop Catches are phased out, I then begin to blend in Depth Drops. This blending process allows the transition periods between aspects to be less ‘clunky’.

The focused implementation of Adaptive Complexes

I’ve said before, that one of my ‘go to’ pairings for High Force training was a Split Squat Overcoming Iso & KB Rhythm Split Squat. Anecdotally, I felt as though these two exercises complimented each other extremely well. After reading the Braking Performance Framework, written by Damian Harper and a host of other very intelligent individuals, I realized this pairing of Overcoming Isometric + Fast Eccentric had a name! They are formally known as Adaptive Complexes. This has become a cornerstone of the initial portion of High Force training. Often you will see a warm up, maybe Human Force, maybe a Deceleration complex, followed by an Adaptive Complex. While I believe there to be potency in higher intensity pairings, such as a Bilateral Belt Overcoming Isometric and Trap Bar Drop Catch, I’ve enjoyed using these Adaptive Complexes in more nuanced ways, for example, Partner Push Lateral Overcoming Isometric + KB Lateral Lunge Drop Catch. Within the Braking Performance Framework, the authors highlight the power in these Adaptive Complexes is found in:

“Adaptive force is suggested to be a coordinative sensorimotor quality that can ‘boost’ eccentric-braking forces and promote the ability to adapt to varying external forces”

Not only do I believe there to be obvious physiological benefit from an adaptation standpoint with Adaptive Complexes, I’ve also found there to be tremendous benefit to them from a preparation standpoint, intrasession, in order to prep for the higher intensity movements to come within the session. Below I highlighted an example of how a new High Force session may flow, including a new prep complex I’ve been using, even before the Adaptive Complex that I’ve deemed the “Deceleration Complex” (I have also recently posted an example of this on social media if you’d like to see a video!)

1. Deceleration Complex (Band Accel Split Squat Iso, Split Squat Shift/EQI, Deep Tier Split Squat Hop, Rhythm Split Squat, Rhythm 3 Step Decel)
2. Adaptive Complex (I.e Split Squat Overcoming Iso + DB Split Squat Drop Catch)
3. Main High Force Movements (e Depth Drop + Depth Jump)

One final note on these Adaptive Complexes that I will continue to explore is, as opposed to two separate exercises, what if both aspects, the Overcoming Isometric and Fast Eccentric were within one. Joey Bergles was the first individual I’ve seen to do this. Check out his Instagram @joeybergles & a video he posted on December 28^th, 2025, of an athlete performing a Jefferson Split Squat Overcoming Isometric, immediately into a Band Resisted Drop Catch, out of that same “Jefferson” position. This exercise is extremely intriguing to me and the combination could be even more potent that two separate exercises.

Let’s transition to looking at a huge transformation within the Slow Force framework!

New Slow Force Loading Progression

The original structure of the Slow Force pillar focused heavily on Yielding Isometrics, with the inclusion of Eccentric Quasi Isometrics (EQI’s). I still believe that there is profound benefit to a heavy dose of Yielding Isometrics in solidarity, but realized that there can be specific benefit to strategically layering these two loading parameters. Originally, the loading scheme for Slow Force training was as simple as:

Yielding Isometrics -> EQI’s

However, I continued to want to utilize Yielding Isometrics during the EQI phases and vice versa. I also, began to realize how much benefit there is to loading Yielding Isometrics at lengthened positions, whereas a lot of my loading occurred in mid to shortened positions. This led to me determining a progression that can be used at both the local and global level within Slow Force training. It’s as follows:

Yielding Isometrics

EQI’s

Yielding Isometric + EQI’s

EQI’s + Yielding Isometrics

Let me explain this progression in more detail. I still begin with Yielding Isometrics. During the off season I will begin to infuse EQI’s more quickly, whereas in the In Season I’m slightly more patient and hesitant to dose high volumes of EQI’s. After I’ve spent a short amount of time with both, and athletes show both the requisite isometric strength and motor control to perform both with relatively high load, I begin to combine the two. The first progression, after exposure to EQI’s in solidarity, is a Yielding Isometric + EQI. The reason for this order, is the athlete performs the Yielding Isometric in a shortened position, imagine a SL DB Calf exercise in a plantarflexed position. After the desired duration (typically 30s), the athlete immediately proceeds into executing the EQI through a full range of motion, to a completely lengthened state. In this third overall progression, we spend time in the, less vulnerable and often stronger, shortened state of the tissue, before exposing the tissue to gradual eccentric stress through a full range of motion. Once athletes have had exposure to this loading sequence and show improved strength and control through this arrangement, we then flip the two components.

            Now instead of holding the Yielding Isometric first in the Shortened position, we perform the EQI immediately, and hold the Yielding Isometric in the, more vulnerable and weaker, lengthened position. This simple flip in the progression from Yielding + EQI, to EQI + Yielding, allows us to continue to train the tissue through the full range of motion, but drive stress to specific positions (shortened vs lengthened), in a systematic and progressive way. This is performed from both a global and local perspective, as mentioned earlier. For example, we may use a Split Squat with the EQI + Yielding Iso loading parameters, while in the same session we may have started with a round of Local Tissue Prep that included a Loaded Foam Roller Wall Sit, Roller Hamstring, Full Kneeling Roller Adduction & Safety Squat Bar Bent Knee Calf, with the same EQI + Yielding emphasis (all of these exercises can be found on my Instagram).   

            Throughout the off season, I will typically follow this progression, with the ‘sweet spot’ of duration for each condition being 30 seconds (so the final two progressions will be 1 minute total), I have begun to change the duration during the in season period. The most intense version of these loading conditions would obviously be a 30 second EQI followed by a 30 second Yielding Isometric, which may be slightly too intense, from a residual fatigue standpoint to implement in season, especially if we are GD-1 or even GD-2. Because game density is high, even at the college level, you don’t get many opportunities for a GD-3 training session, which leads me to often shorten the EQI portion of a movement, while spending more time (30s) in the Yielding Isometric portion, understanding that will contribute less to the residual fatigue factor. For example, if we need a Slow Force exposure, however we are GD-1, I may resort to Yielding Isometric’s only, locally and globally. However, if we have a Slow Force training day on GD-2, I may be more willing to use EQI’s in conjunction with the Yielding Isometrics. For example, I still may not use the 30s + 30s structure of the off season, but we may perform a 10 second eccentric followed by a 30 second Yielding Isometric. Because training exposures are so limited, I will often always perform the EQI + Yielding Isometric loading parameter, in order to drive load into the tissue in its most vulnerable and weakest position, at length. The last note I’ll make about using this model in season, is that I will typically just use Yielding Isometrics from a global perspective, knowing that global loading will take a bigger toll on the system & use the inclusion of EQI’s from a local perspective.

A Shift of Focus In Season

This topic blends well with where I finished the previous section, in season. While in previous seasons, to this point, I’ve been hyper-focused on monitoring and improving outputs, I realize now based on reflection, that that may have come at the detriment of health & readiness. While I can’t say we’ve been the healthiest team in the country because of this slight shift in focus (there are far too many variables involved to make that conclusion), I will say that when evaluating stress holistically, I’ve found myself resorting to more Slow Force loading than High or Fast Force. In a conversation with Rodrigo Alvira of the Detroit Pistons, that you can find in the Expert Conversation module of the Inner Circle, he explains that he sees the sport itself, in this example being basketball, as a training stimulus, just like a session in a weight room. Basketball, when broken down to its most simple components, you have a high density of decelerations in a multi directional manner (High Force), conjoined with a wide array of varying ‘Elastic’ contacts & near maximal accelerations (Fast Force). However, the stimulus that I can guarantee your athletes won’t be exposed to often on a basketball court? Slow Force. You won’t see a gradual and consistent pull on a tendon in order to align collagen fibers and load damaged areas, you won’t see tissue at long length under moderate tension, you won’t see an anabolic stimulus in order to build more armor, you’ll see the opposite of all those things!

Because of everything stated above, my mindset has shifted, particularly if I were to work in professional basketball again, but even in college basketball, with lower density and overall exposures on the court. Sport is brutal, it’s a collection of High & Fast Force, and while the goal could be to drive somebodies vertical jump throughout a season, chances are you won’t achieve this with a high minute individual, and if you do, you have to ask was that ‘juice worth the squeeze’?. However, that person is playing a lot of minutes because they are good at their sport & they give you the best chance of winning. Overflow the bucket of stress with compounding High Force and Fast Force exposures and they may be sitting down at the end of the bench with you dealing with an injury because you ‘overflowed’ their system.

            While this is not to say I never use High & Fast Force loading in season, I am just much more strategic when I do it. I still like to expose the entire team, regardless of playing time,l with a High Force exposure every ~7 days, where low minute players may see an exposure every ~3-4 days. I still will use Fast Force exposures when the density of games slows down, but during the most hectic periods of the year I know the sport will cover most of that stimuli and I fill the time between games, with the other end of the spectrum from sport, Slow Force.

We’ll wrap this up with taking a brief look at our final two pillars, Fast Force and Human Force, each with one upgrade a piece.

Complimenting the inclusion of Depth Jumps in High Force with Drop Jumps in Fast Force

I wanted to start with a basic explanation of the difference between Depth Jumps and Drop Jumps. While the execution can seem slightly nuanced, the adaptation is vastly different. In a Depth Jump, I cue my athletes to spend as much time on the ground as they’d like, to jump as high as they can. The ‘height’ emphasis is the key here. I will also be more aggressive with the height of the box I use for the initial drop, when compared to Drop Jumps. During a Drop Jump, I tell my athletes to get off the ground as fast as possible, typically jumping onto or over something. It’s an important to mention, when jumping on or over something, to explain to athletes that they must try to move their center of mass, as opposed to hitting the ground and bending their knees to clear or jump onto the object, which seems to be a tendency when you advise athletes to get off the ground fast.

            While plyometrics, specifically framed within Matt Watson’s Tier System, have always been included within Fast Force training, Drop jumps are used because of the potency along with the complimentary nature to Depth Jumps. While I utilize Depth Jumps as more of a primary emphasis within High Force training, I more so see Drop Jumps as secondary to Fast Force Training, paired with more of a primary portion such as an Olympic or Oscillatory movement. While a small addition, if feels more impactful and complimentary when used in interplay with Depth Jumps on High Force days. I often attempt to find training modalities on opposite ends of a spectrum from each other, in order to create this ‘Yin & Yang’ polarity aspect that most robust training programs have, and I feel as though including both Depth Jump and Drops Jumps helps to achieve this.

A Focus on Core Development during Human Force Training  

The last aspect of The Force System to receive an upgrade was a slight shift in focus on Human Force days. While there is a diversity of exposures that occur on a Human Force Day, probably the most diverse of any day within The Force System, I’ve felt as though of all days, Human Force can have the biggest focus on specific core development. I’ve felt as though as direct core development has been something that was often not present within my programs, primarily because the other days have more important variables that I believe ‘trump’ including core specific exercises. I also believe that the way in which I now believe most beneficial to train the core, through ‘primal’ movements and in diverse patterns compliments the nature of Human Force well. Carry Circuits have been present within Human Force for quite some time, that is still somewhere I believe a large portion of the core development comes from, however as of recent I’ve been experimenting with various ground-based movements that fit in Human Force training incredibly well. Some of the most notable, include a Lateral Deadbug Crawl, Statue Rollback and Hanging Knee Raise variations. Using exercises like these in pairings, either at the beginning or end of a Human Force day, allow me to not feel the need to have a core development emphasis on other days and spend more time on other variables that are more important.

I began this article with the statement that The Force System is never going to be a finished product, & sticking to the F1 analogy I used earlier, we have a car that drives & drives really well. I’m never going to take it back in the shop and replace the engine or entire suspension system, however there is room for small tweaks to the placement of fenders or placement of controls in the cockpit. I’m not going to completely change a whole pillar, however the small intricacies within are under constant refinement to accomplish the ever-elusive goal of creating the most efficient and effective training program in the world, regardless of constraints, specific situation or sport. I’m excited to experiment and refine throughout 2026 and attempt to find ways to make continual improvements.