Hey Aretas Performance Community,
As we move deeper into February, the energy at Hales, Tosa, and STiKS is reaching a new level. We are seeing some incredible strength gains across the board—athletes are hitting PRs and building the "chassis" they need to dominate their upcoming seasons.
But as we look toward our Summer Jump Labs, I want to talk about a common question we get from parents and athletes: "If I'm getting stronger in the weight room, why hasn't my vertical jump skyrocketed yet?"
The Deep Dive: Strength vs. Expression
Let’s be clear: Strength is the ultimate prerequisite for power. To jump high, you have to be able to put massive amounts of force into the ground. A stronger athlete has a "bigger engine."
However, jumping is an expression of that strength.
Think of your strength as the fuel in the tank and your neuromuscular system as the fuel injector. You can have a 500-horsepower engine, but if the fuel injector is clogged or the timing is off, you aren't going to win the race.
For our athletes—especially those navigating growth spurts or the specific physiological shifts we see in our female athletes—the "timing" often gets out of sync. You might have the leg strength to soar, but if your nervous system isn't coordinated to "snap" that force into the ground at the right micro-second, you’re leaving inches on the floor.
At Aretas, we use our Summer Labs to bridge that gap. We take the strength you’ve built and "tune the engine" through specific plyometric progressions and force-production mechanics.
The 60-Second Action: The "Sticky" Landing Before we work on the "Launch," we have to check the "Brakes." Performance is nothing without durability, and high-level jumping requires high-level deceleration.
The Drill: The Snap-Down to Athletic Base.
How to do it: Start tall on your toes, arms overhead. In one explosive motion, "snap" your hips back and down into a squat as fast as possible.
The Goal: Land silent. If your knees wobble or your heels "clunk" heavily, your brakes aren't yet matched to your engine. Master the silent, sticky landing, and you’ve built the safety profile needed to jump even higher.
This applies whether you’re a youth athlete, or a forever athlete. When we’re young, we want to make sure our mechanics are right so we can fly higher, safer. And as we age, jumping safely can prevent and even reverse diseases like osteoporoses.
The Fuel: The CNS Recovery Bowl Explosive training (like jumping and sprinting) is taxing on the Central Nervous System (CNS). To keep that "fuel injector" clean, your body needs high-quality substrate.
The Build: 1 serving lean protein (The Chassis Builder) + 1-2 cupped palms of complex carbs (The Fuel).
The Recipe: The "Vertical" Power Bowl
4oz Grilled Chicken or Lemon-Herb Tofu
1 cup Quinoa or Sweet Potato Mash
Roasted Broccoli (for the micronutrients)
Drizzle of Tahini/Lemon dressing
Need a good quinoa recipe? I’ve been loving this super-nourishing Golden Quinoa lately. The whole family loves it, it’s a healthy carb that also happens to be a complete protein, and you can eat it as a side, in this power bowl, or even use it on a bed a greens with some extra veggies, a protein, and some olive oil and vinegar. Wins all around.
Aretas Updates: Summer Lab Early Bird We are officially in the "Early Bird" window! This is the best time to secure your spot for our high-intensity summer programming.
Summer Jump Labs (Wauwatosa): July 20 – Aug 14. Separate sessions for Boys ("Launch") and Girls ("Apex") to address unique physiological needs and landing mechanics.
Early Bird: 50% OFF with code JUMP50 (Ends March 1st).
Coach Update: We are thrilled to have Coach Ben Hurt Haller leading the charge at our STiKS venue alongside Mitch and Drake. Ben’s collegiate baseball background and energy are already making a huge impact on our STiKS athletes!
Own your movement. Sustain your edge.
In Excellence,
Aretas Performance