Ross Garner
@CoachRGarner
Followers
4K
Following
8K
Media
2K
Statuses
7K
S&C/Asst FB Effingham County HS || Garner Performance || Victory Over Self Radio || Chosen Suffering
Georgia, USA
Joined March 2016
Interested in the 2.0 Performance Dashboard? Here's a video overview of what's included in the dashboard and how we can customize it to fit your needs Learn More at https://t.co/e5TkxbmaBa
https://t.co/XFEk1N7bsn
0
3
18
Most coaches are afraid to win doing things differently than lose doing things the same way as everyone else If we lose doing it the same way as everyone else, then we can say we lost doing it "the right way" If we lose doing things differently then that's why we lost
3
6
39
The best thing about being a S&C coach is coming back on Monday to see what team decided to leave it worse than they found it Imagine a world where a team left their faculties cleaned up - then come in and it’s wrecked - nobody in the program would be mad would they?
9
13
161
This is the bracket we need…
Division III uses a metric called the NCAA Power Index (NPI) as the sole criterion for selection and seeding. Here's how the CFP bracket might look using NPI:
1
0
1
Sport & S&C Coaches Here’s a great opportunity to learn from some great coaches in Georgia to help your team develop this off season See yall Jan 16th
0
7
20
For parents of short athletes who aren't exceptionally fast, quick, and skilled: Read that first paragraph over and over until it sinks in.
4
13
69
Increase work capacity, increase total body strength, increase movement quality.
In season we keep the same complex daily. Off season I rotate the complex weekly This week (1x6) RDL Upright Row Front Squat Press Back Squat Good-mornings
0
1
7
Complexes ain’t dead.
In season we keep the same complex daily. Off season I rotate the complex weekly This week (1x6) RDL Upright Row Front Squat Press Back Squat Good-mornings
0
1
22
In season we keep the same complex daily. Off season I rotate the complex weekly This week (1x6) RDL Upright Row Front Squat Press Back Squat Good-mornings
If there's anything we're going to do daily in my program, it's complexes Group settings and tight on time. There's no better way to prepare to train OR condition athletes.
6
10
249
Truth!
If there's anything we're going to do daily in my program, it's complexes Group settings and tight on time. There's no better way to prepare to train OR condition athletes.
0
1
5
If there's anything we're going to do daily in my program, it's complexes Group settings and tight on time. There's no better way to prepare to train OR condition athletes.
Javorek complexes are a huge part of our program from now until the end of January. ISO’s, extensive plyo’s, strides, and mobility work round out our really short mid year off-season before track starts. 2025 Texas 3a boys State Track Champs.
2
1
72
Here's a reminder that the single greatest thing to do in the early off season (or always) is sled drags. Put 10:00 on the clock and go. If anybody wants to donate some drag sleds to Effingham High School message me 😂
For the youth population I think work capacity is a Top 2 limiting factor Something we’re going all in on this football off-season is extensive sled drags + carries. We’re going to start now with plans to use it through summer Blending Intensive + Extensive Days =📈
4
2
60
Week 1 Off Season this Week. First Big Bench Thursday. Operation Bull Neck. IYKYK. Developing the Effingham Edge one day at a time @RecruitTheHam
0
4
17
Two of my favorites from the circuit today! On the left: Farmers Marches on Foam On the Right: Lateral Hops Bar Assisted (taken from @CoachRGarner)
“The pyramid is only as big as the base” -Louie Simmons Love going to work everyday with the @Dalton_Cats_FB | #CLIMB #Team102 3 Days of 1X20 2 Days of General Work (5RDS X 20 On//25 Off)
2
4
48
As a S&C Coach - if I had to boil down what drives me to coach every day, it’s the relentless pursuit of setting a program culture & chasing excellence I love the training & the results, but getting athletes to meet a standard and maximize potential is what keeps me coming back
1
7
76
Any time Coach Hughes posts a video it's getting shared. Money every single time. When a 5'5" kid tells me they can't get lower on squat (because it's hard) I'll make sure to show them this.
Soph 6'7.5 D-Lineman @GraysonBaker17 Squatting 505 for the 1st time. 16 months ago he was 238lbs, squatted 405, benched 275. Today he is 290lbs, squatted 505, benched 415.
2
19
175
“Sports specific training” is a gimmick. Become a freak athlete. Change speeds/rep schemes based on the desired outcome. Sprinkle in some accessories that favor the sport/patterns. Simplicity wins.
Volleyball player, “Coach, are we doing the same stuff football is doing?” “Yes” Football player, “Coach are we doing the same stuff volleyball is doing?” “Yes” 80% of a high school athletes performance program is the same, the other 20% is to create extra buy-in
0
2
18
Simply simple. The adaptation is in the effort.
Volleyball player, “Coach, are we doing the same stuff football is doing?” “Yes” Football player, “Coach are we doing the same stuff volleyball is doing?” “Yes” 80% of a high school athletes performance program is the same, the other 20% is to create extra buy-in
0
3
7
Actual performance is driven by movements and outputs. Keep the main thing- the main thing.
Volleyball player, “Coach, are we doing the same stuff football is doing?” “Yes” Football player, “Coach are we doing the same stuff volleyball is doing?” “Yes” 80% of a high school athletes performance program is the same, the other 20% is to create extra buy-in
0
1
9
Ding ding ding🔔🔔🔔
Volleyball player, “Coach, are we doing the same stuff football is doing?” “Yes” Football player, “Coach are we doing the same stuff volleyball is doing?” “Yes” 80% of a high school athletes performance program is the same, the other 20% is to create extra buy-in
0
2
20