Shea Whelan

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Reflex training isn’t about heavy lifts. It’s about light loads + high speeds, built around central pattern generators (CPGs). These neural “highways” send signals directly from the CNS to muscles — driving coordination patterns like running, jumping, or cutting.

Just finished reading @FransBoschBook on strength & coordination. The concepts shifted how I think about training for basketball. Now I’m building reflex training sessions around targeting specific attractors and components.

Don’t mistake a clean session for lasting learning Blocked practice gives better short-term results But research shows random or differential practice leads to better long-term retention Quick progress often fades. Deep learning sticks.

Not all reps should look the same. Variable learning helps athletes adapt, not just repeat 🔁 Differential learning = constantly changing how you do the same movement 🎲 Random learning = switching between different movement patterns Both have a place in the weight room

Not all feedback needs to come from a coach! Augmented KR = info from an external source (rep speed, jump height, coach cues) Intrinsic KR = info the athlete gets from the movement itself (force, rhythm, impact) In sport, learning sticks when feedback is felt — not just told

In the weight room, feedback like “that rep was faster” or “you hit the target” (KR) teaches better than constant technical cues KR lets the athlete self-organise You don’t need to correct every rep — you need to show what worked Let the result guide the movement

Training muscles in isolation ≠ preparing for sport. In open-skill environments, movement must match intention You don’t train the trunk by cueing “abs tight” You train it by rotating with force and purpose, like throwing or striking Intention drives coordination.

In sport-strength training, cueing what the athlete does to the environment beats cueing what muscles to feel External focus promotes: – Better coordination – More automatic movement – Higher transfer to sport “Slam the ground” > “contract your glutes”

If you want to include hypertrophy work as an athlete, focus on the proximal monoarticular muscles: – Glutes – Quads – Delts These muscles boost force output without disrupting coordination Train for power, not just size Strengthen your base!

In explosive sports, coordination is the performance ceiling — not muscle size Chasing hypertrophy alone won’t transfer That’s why the goal of strength training should be improving coordination under load, speed, and constraint Transfer > tissue!

Progress doesn’t show up in numbers When youre training movement (not just muscles) coordination improves in ways that can’t always be measured In complex tasks, attractors stay stable —but fluctuators differ depending on the context Tracking numbers doesnt guarantee transfer

The @transformbball book is one of the most useful resources about ! As someone who’s had multiple surgeries and now applies ecological principles in rehab & the weight room Chapter 9 stood out Real-life examples in PT and nutrition helped me bridge theory into practice

In movement: Attractors = stable patterns that show up across all athletes (like elbow position in a jump shot - around 90°) Fluctuators = variables that adapt based on the task (like jump height, foot angle, or trunk tilt) Good training respects both.

At 14, I was told I might not play basketball again Since then I’ve had: – 2 knee surgeries – A ruptured ATFL – Misdiagnosis, pain, setbacks – And now: 23.8 PPG in national league basketball Here’s how I came back stronger — by changing how I train

Your ankle doesn’t need to be more flexible It needs to be stiffer — and your tendons need to be stronger That’s what real stability looks like I built a free 2-phase ankle workout focused on: – Tendon strength – Ankle stiffness Free in bio 👇

Just listened to @StuartMcMillan1 on the Huberman podcast, these points really stand out for me – “Skipping” isn’t fluff — it builds self-organization – Eccentric > concentric for movement – Coach the athlete’s solution, not your cue – Weight room = split, staggered, elevated

You don’t train for the perfect environment - You train for the unpredictable one That’s why I moved towards Bosch-style workouts incorporating ecological dynamics Sports aren’t clean - Neither is performance so why should training be so structured?

The more I studied ecological dynamics, the less I cared about “clean reps” I care about movement under chaos-about how well an athlete can adapt, re-organize, and absorb force That’s real performance. Not textbook lifts.