Referral Reward: Refer "The TriumFit Community" to just 3 friends & get one of my training plans for free ($20-$35 value). Just reply to this email with subject line: "Newsletter referrals" and list the emails of your 3 amigos, and I will add them manually! (Ideally you tell them how awesome it is first, of course...)
Now you have a proper training plan for the body you want to get your swagger back.
Champions League Updates:
The TriumFit Champions League is my fitness accountability group for individuals looking to GET AFTER their goals, but more importantly TO GIVE BACK at the same time. 10% of your membership dues go to GiveDirectly.org, so every goal is funding global change!
π What I Learned About Jump Training SO FAR (So You Donβt Waste TIME)
This quarter Iβm chasing a dunk.
So I went down the PubMed rabbit hole on vertical jump training.
Hereβs what actually matters.
1οΈβ£ Genetics Matterβ¦ But Not Like Instagram Says
Yes β there are studies showing certain genes influence how people respond to explosive training.
But hereβs the key:
They mostly affect short-term response, not long-term progress.
Translation: You might respond differently than someone else to a workout. But genetics does not determine whether you can improve your jump.
Training still wins.
2οΈβ£ Plyometrics Work. Every Time.
Repeatedly, meta-analyses show:
5β10% improvements in vertical jump
Programs lasting 8β12 weeks
Across men, women, beginners, athletes
What counts as plyometrics?
Box jumps
Depth jumps
Broad jumps
Bounds
Reactive hops
If you want to jump higher, you must practice jumping.
Simple.
3οΈβ£ Strength Still Matters More Than Most People Think
The research is clear:
Getting stronger improves jump height.
Why?
Because jumping is force production.
If your squat goes up, your ceiling for explosiveness goes up.
The mistake most people make: They only do light jump training and skip heavy strength work.
4οΈβ£ The Real Winner: Combine Strength + Plyos
The most consistent finding across studies:
Complex training (heavy lift β explosive movement) produces some of the best improvements.
Example:
Heavy squats β Rest 2β3 minutes β Box jumps
Or:
Trap bar deadlift β Rest β Broad jumps
This trains:
Max force
Rate of force development
Neuromuscular coordination
All at once.
5οΈβ£ What This Means for You
If you want to jump higher this quarter:
Train strength.β βTrain explosiveness.β βCombine them intelligently.β βTrack your jumps weekly.β βRecover hard.
You donβt need genetic testing.
You need consistency.
6οΈβ£ My Personal Plan This Quarter
2 lower body sessions per week:
Day A
1) Hang power cleans (I suck at this, send help) 2) Heavy front squat (tempos) + reactive jumps with DB's
etc. etc. there is more, but you get it
Day B
1) Trap bar jumps 2) Heavy back squats (tempos) + broad jumps to vertical jumps
+ core and hamstring work too
End each session ends with ~25 jumps at various approaches ON A BASKETBALL COURT if possible, to simulate the environment I wil re-test in
I test vertical every 2 weeks with "MyJump2" app (I am not sponsored but it is dope, lol)
January was my "Selma to Montgomery" challenge, a time to honor the 54-mile march that Dr. Martin Luther King Jr. did in 1965, to help secure the "Voting Rights Act" in America!
It's a LONG, HARD challenge. But I was delighted to have Nick Sober and Michelle Hy accompany me for the FULL challenge and earn their TriumFit coins!
There is no group charity challenge in February. But there is an Instagram "Fitness Contest"
The contest is to Row 22,000 meters on a Row Ergometer, in honor of the "Mission 22" Organization. They raise awareness and funding for Veteran Suicide prevention.
As I work for the military (Air National Guard), this is a big one, and many of our men and women in service face mental health battles everyday.
So strap on your shoes and give it a go.
Top 3 male and female finishers will get 3-months FREE in the "Champions League" for the Competitor tier, with fitness accountability coaching this April-June.
Next month (March):
March IS another group Charity Challenge event month. It's the Cesar Chavez tribute to the incredibly hard working farm workers across America.
He marched 280-miles from Delano, CA to Sacramento, CA to fight for their rights and better working conditions in the field.
In that vein, I do a "farmer's carry" for 2.8 miles with ~1/2 my body weight (total). That is for the gold division. Silver division is 2.8 km (~1.7 miles) and 1/4 body weight (total).
It is going to be on Sunday, March 29th at the Chambers Bay Labyrinth, near the soccer field. 2-4 pm. Show up! You can purchase an entry ticket below to help support the cause FarmWorkerJustice.org
Pay $50 for any event to be registered as a "TriumFit Athlete" (as always, 50% of the profits are donated to charity)
Also, there is "Pay what you want" selection now, so if you don't want to be an official TriumFit Athlete, you can participate for as little as $1!
Buy all 7 challenges and get 1 challenge FREE
"Bear Crawl Club" Updates
β
"TriumFit and Chill" is now "Bear Crawl Club." A bi-monthly group fitness challenge and social hang in Tacoma, WA. Read more about the WHY below!
The next couple dates are:
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2/22/26 (COME ON OUT YALL!) #7
3/8/26 #8
3/22/26 #9
4/12/26 #10
4/26/26 #11
P.S. the first 3 badges are IN! These look incredible.
If you show up to Bear Crawl events, you can earn these bad boys
(or bad bears rather) ;)
These will be $5 each. The "Cub" arm band is FREE for showing up the first time though! :D
America is Broken. β Not beyond repair, but cracked where it matters most. β Weβre politically polarized, physically unfit, and angry at anyone but ourselves. β Weβve lost the muscles that made us: grit, grace, unity, humility. β So letβs rebuild it. Not with opinions. With actions. β Introducing: TriumFitβs Moonshot Challenge β βThe Fall Bear Crawl Across Americaβ β 3,000 athletes. 3,000 miles. $300,000 raised for charity. One mile at a time. β Every October the goal will be to get every day athletes to sign up on a community Google Sheet and commit to Bear Crawling 1 mile in the month and raising $100 for GiveDirectly.org or F3Nation.com β It will be a completely VIRTUAL challenge, no location limitations. β One day it would be cool to actually pass a baton or something across the United States, but not yet. β We start on all fours β bear crawling across a divided country to prove something simple: We donβt need to agree on everything to move in the same direction. β Because strength isnβt found in shouting louder. Itβs found in those who bear their weight and keep moving forward.
π§ What Training For This Looks Likeβ (local to where I am) β Every 2nd and 4th Sunday of the month. Unless otherwise noted. β βπ Location
Stadium High Football Field, Tacoma, WA β βπ Timeβ 2:00 β 4:00 PM β Hour 1: Fitness (Bear Crawl Challenge) β Hour 2: Fun β bring a nostalgic snack + drink combo to share β βπ» Distances (choose your level)β ΒΌ mile Β· Β½ mile Β· ΒΎ mile Β· 1 mile β π Gloves recommended β Each crawl contributes to our national mission β one local effort at a time. β This is where community meets commitment. Where fitness becomes a statement. Where America begins to rebuild. β Join the mission. Crawl for a cause.
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What all the badges will look like!
p.s. If you paid for and completed a TFC event, make sure you're on the list below. This is an editable document for you to keep track of your completion times after each event, to see how your fitness is improving!
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