Coach Venable
@CoachVenable1
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SQUARE 1 Level 1-2, CSCS, USAW-2
Lincoln, NE
Joined January 2016
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I was certified in Square1 in Jul 2023 have only been applying it for a few weeks. I can’t count the number of athletes that I have been able to help. The results have been absolutely incredible!! To quote Shawn Sherman “The future of Human Performance is right here!”
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10% of your muscular action is voluntary and the other 90% is reflective. Most people spend the majority of their time worried about the 10%. Why wouldn’t you train the other 90%?
Here Piper is making sure the joints of her feet can tolerate and redirect the force.
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My wife said I need to stop but my students keep calling me out. They lack understanding of the concept of Ol Man Strength💪🏾
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Korynne and Piper doing this Advance Adductor Exercise, it’s challenging to say the least.
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That last five minutes while doing weightroom clean up is a perfect time to try the new drill with my 4th Pd Class.🐊
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Liv was Co-Record Holder in the Clean. Now she owns the Gator School Record! Do you think she's excited? Lol🐊
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A Coach says I’m done with the barbell warm-up. I said cool, let’s do
@RPR_system
and get after it. The Coach says I don’t believe in that stuff. I walked into the Weightroom, showed the students and they’re all in 100%. My job is to educate my students and make them better.
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You know when your students/athletes come to you and say “Coach we got a new Friday Challenge, can we try it?” They’re bought in! I have to let them try it.🐊
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Split Stance Banded Trunk Rotations and Russian Speed Lunges aka Boom Booms🐊
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A preview of the Friday Challenge by my 3rd Pd Weight Training Class🐊
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ME: Hey (athlete), good to see you. You haven't been here for S&C?
ATHLETE: I go to (private facility).
ME: Your workouts different or similar?
ATHLETE: We deadlift, then squat, bands & a press. Same as we do here.
ME: I see. Can you ask your parents to write me a check? SMH
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Kade and Carter doing Partner Glute Hams with a technique I commandeered from
@CoachPeter68
. I like the foam roller under the ankles and the elastic band across the rack for assistance at the end range.
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Kaitlin and Samantha doing an Inverted Bird Dog. Thanks to
@VernonGriffith4
for the exercise.🐊
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First time doing Challenges with my 1st Pd Class this semester.🐊
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We Bench Press on Fridays so I used ball drills as part of the warm up instead of a finisher at the end of class.🐊
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Another student challenge. This is my guy Ethan & he called me out to race. I told Ethan “I stay ready so I don’t have to get ready!” Yep, Ethan beat me but I gave him a run for his money. 😂 Then I needed some oxygen, a sandwich and a big glass of kool-aid. Great job Ethan!
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“I ain’t as good as I once was but I’m once as good as I ever was” - Toby Keith
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The debut of our prototype weightroom vehicle “The Swamp Buggy”! Go Gators!!🐊
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Local Lincoln, NE artist Jerome Ehrlich
@oyster_art
visited North Star HS to present North Star’s own Piper Ruhl with an incredible painting of Piper in her softball uniform. Such an awesome gift from Mr. Ehrlich and we’ll deserved by Piper!
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Here’s tomorrow’s Friday Challenge aka (The Shrimp) courtesy of Coach Maxwell
@anmusiel
and the final exercise on the video (Partner Singke Leg Squat) courtesy of Coach Watson
@sciencekim
.🐊
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Training the foot/ankle complex. The foot is the only part of the body in contact with the ground when you play your sport. How do you train your feet? Want to learn how to be better prepared for your sport? DM me “FOOTLOOSE”. Let’s Go!
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Faith demonstrating Shoulder Circles that we use to maintain shoulder health and improve range of motion.🏐🤘🏽
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Check out this weightroom at Noblesville High School. This is Sic
@MillerStrength
!
#NHSSCA2018NATCON
#Family
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Again I ask how strong is strong enough? Abbi is a 8th grade student/athlete with a 60lb dumbbell. Can you Goblet Squat 50% of your bodyweight for 10 reps like Abbi?
#athleticresults
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My students keep calling me out talking about Coach V let’s see you try it and I keep telling them:
✅I stay ready so I don’t have to get ready.
✅I do this, when I can’t do it anymore then I’ll stop coaching it.
✅I got Ol’Man Strength😂
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Focus on Derek’s front foot (right foot) in both of these short clips. After Set 1 we used hand-flips to increase activation of the cerebellum. That’s the part of the brain that’s responsible for ABC’s (accuracy balance and coordination). Then notice the difference in Set 2.🧠
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1st Pd Advance Weight Training Class. Coach Birdzell and I use Wednesday as our X-Factor Day as appropriately named by
@pntrack
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Congrats to my friend and brother Coach Rob Brokaw aka:
@NBCIronTiger
for being awarded
@NHSSCA
High School S&C Coach of the Year! His award is well deserved so please join us in congratulating Nebraska’s Own Coach Brokaw! Straight outta North Bend!! Go Tigers 🐅!!!
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3rd Pd Advance Weight Training Class doing a warmup or challenge or competition.🐊
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The Pre-Spring Break Friday Challenge and finish with a mobility-flow; Frog Stretch into a Scorpion into a Lunge. Go Gators!🐊
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My grandson Kash Venable has arrived! Kash was born this morning at 3:25am, weighing 7lbs and 2oz and is 20 inches long. G-Pa is going to spoil this Lil man!! Congrats to my son Bronson and my daughter in law Cait, they will be incredible parents to Kash.
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Dr Meadors’s pet peeve; “When Sport Coaches stand around the weightroom talking and not cueing the kids. If that happens I just walk out of the weightroom. The training session is practice and if Coaches aren’t participating in their athletes practice then neither am I."🎤
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Caleigh doing S.L. Alt Drops, watch her knee. 10 years ago I would’ve said she needs to do some bilateral squats & get stronger. 5 years ago I would’ve said she needs more single leg training. Now, I see this and know that a proprioceptive drill can fix it in 2 minutes.🧠
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A peek into Braxton’s training session. If all I had to offer him was a few exercises, sets and reps then Braxton could get that from the internet or A.I. To quote
@square1system
Shawn Sherman “The future of human performance is here!”🧠
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Ced sent me his new PR video doing Power Cleans w/250lbs for 3 reps. He’s an awesome person but his work ethic is relentless. I miss this dude and wish him all the success he has worked so hard for.
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I can’t begin to put into words how proud we are of Faith. She has committed to University of Nebraska Omaha to continue her volleyball & academic career. We are grateful to all of the Volleyball Coaches, teammates & friends who have guided & supported Faith on her VB journey🤘🏽
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Happy 20th Anniversary to my Beautiful Wife! Nope, she wasn't always blonde and I wasn't always bald (Lol). Absolutely my better half, I love you Shelli, Happy Anniversary Honey!!
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FREE TRAINING TIP FROM MY GRANDCHILDREN and I: Train every single day in 2023, Comfort is a Slow Death! You have to move daily, “Motion Is Lotion” Move every joint in your body through a full range of motion every single day. HAPPY NEW YEAR-The Venable Family!
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Happy Anniversary to my beautiful wife of 22 years! That's a long time to put up with me. To quote Dave Ramsey~ "Better Than I Deserve". I love you Shelli❤️
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Happiness and freedom begin with a clear understanding of one principle. Some things are within your control. And some things are not. - Epictetus
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Notice the position of his back during both reps. Austin thought his back was flat during the lift. No athlete is intentionally lifting with substandard form. His brain/body map is blurry. Alex provided skin stimulation for 10 seconds and issue resolved. 🧠🐊
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This is my first time seeing my new granddaughter Kova! We stopped for some lunch coming from the airport and she’s just hanging out with her Grandpa ❤️. I love it!!
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You won’t be strong in these positions if you don’t train these positions. Be Prepared!
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If you can’t get into a position and/or hold proper posture statically then how will you ever be able to do it under a load or in life or sport dynamically? There’s more to athletics and life than how much weight you can lift.
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Thanks to
@HandEyeBody
Dr Weiss who I got this drill from. In addition to the drill, we were talking last week and he said “sometimes for your athletes to see their Coach struggle with these it’ll create buy in.” As you can see I struggled.😂 I’ll wait for you to post your video
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Nebraska Supreme Basketball Team 6th-8th Graders doing their strength training.
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I haven’t jumped this high in 10 years! First jump 20.6, second 20.9 and the last jump 21.2🎤!
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I did a 3 mile test on my Rogue Echo Bike, it took me 7:54 with a max heart rate of 170 bpm. I thought I was going to have a freaking heart attack. It sucked, but I love it!
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Spring Break is over! Tomorrow we’re back to training and experimenting with a variety of stimulus. The more movement options we have, the better prepared we’ll be Gators!!🐊
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Happy Anniversary to my beautiful wife of 23 years! We’re just like good wine and cheese, we get better with age.😂 I’m blessed to be on this journey with her and I’m looking forward to the next 23 years!!!❤️
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Turtle Rolls; I’ve used these as a core exercise since 2007. This is something you did before you could walk, you rolled from your back to your side and returned to your back. Give it a try
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Last lift of the Nebraska State (Raw) Powerlifting Meet. Big Jacob doing a Deadlift of 565lbs!
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Kicking off The NHSSCA 2018 National Conference in Noblesville, Indiana!
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Testing Tuesday Week 16 for every student in my Beginning Weight Training Class. The test is 3 reps of the Overhead Squat with PVC, 15lb bar, 35lb bar or 45lb bar, it’s the student/athletes choice. First move well, then move often.
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Scott & Rose doing a 360 degree turn both with a 10lb plate on top of their thighs. Rose did three (3) 360 degree turns!🐊
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LHS has won the "Strength Of America" Award. This award is for all of my students who trust our program and grind!
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Easton came in after school and crushed the Gator Record Board for his weight class. He took the School Record in both the Bench and the Squat.🐊
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“If you train like everyone else you’ll get the same results as everyone else. If you want to be different then you need to train differently”. - Joe Jurevicius
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My son (Bronson) & daughter-in-law (Cait) sent my birthday gift today....I’m going to be a Grandpa!!!!! My first grand baby is due in April, I’m so happy for them and excited for me. I’m going to spoil Baby “V” rotten. Lol
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Merry Christmas and Happy Holidays from the Venable Family.🎄🙏🏾
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I just won 4 Indoor Push Sleds from Gopher Performance! The NHSSCA has massive give aways every year at our Nat Con. I’ve never seen anything like it from any other organization. Thanks again
@GopherPerformance
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Question: Where does a Sophomore Varsity Quarterback spend his 16th birthday? In the weightroom! Ced doing a P.R. Power Clean with 225lbs
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Congrats to Courtney from Omaha Central High School with a Deadlift of 450lbs. This was a very impressive lift.
#omahacentralhighschool
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I've been blessed to have had a few incredible Coaches/Mentors that guided me on this journey. No one better than Coach Tom Cross who unselfishly gave of his time, energy, experience and wisdom towards someone as undeserving and ignorant as I was. Rest In Peace Coach Cross 🙏🏾
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I’m sitting in the back of the student section watching Volleyball North Star vs Kearney. I see out of my peripheral this big guy w/a huge trash can picking up garbage that other people discarded in the stands. That’s what Leaders Do! “Sweep The Sheds”
@lnsathletics
@LNSFootball
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Maeve doing a Hang Power Clean with 125lbs, which btw is the school record that she currently holds.
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3rd Pd Advance Weight Training Class gets the privilege of testing the future Friday Challenges. We just use this as or blend them in with our warmup.🐊
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When their Ol'Coach tells them they've been "crushing it" this first week back to school. Here is their reaction. Enjoy!
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I received a video from a former athlete. As a high school freshman Ced had a work ethic that never diminished during his H.S. career. Ced's now a D-1 QB at Texas State and he continues to work hard. In the midst of covid-19 he's w/his family & doing a Clean P.R. with 285lbs!
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The training don't stop. The Ol' Coach has to get his in too.💪🏾
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Hanna & Halie doing Cleans with 135lbs for reps. Our Ladies have been crushing it this Summer! They are doing an awesome job.
#GatorPower
#GatorNation
#GCG
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Happy Anniversary to my beautiful bride! Today Shelli and I are celebrating 21 years of marital bliss!! I'm excited to see what our next 30 years together will bring❤️
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Some things are non-negotiable for us, every session we train the foot/ankle complex.
#tactile
#proprioception
#strength
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Ryen doing a P.R. & New School Record Power Clean with 150lbs. Btw, this was after Track practice.
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These are my students that went longer than 20 seconds on the hand/eye/body exercise.🐊
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Congrats to my son (Bronson) for finishing the Boston Marathon 83rd (Overall) & a new P.R. 2:37:10 (in the rain)! I’m proud of you son!!
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Shout out to these men that together our presence impacted the lives of the students we connected with. It took time and intentionality to build relationships. We strived to be a consistent supportive presence in the lives of students that we knew needed us. We gave it our best
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Example of using neurology during a training set. Make sure your 📢 is on.
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Korynne smashed the Record Board with a 165lbs Power Clean! The most weight lifted in the Clean in any Weight Class!!🐊 Go Gators!!!!🐊🐊
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I made it back to Nebraska this afternoon from visiting my two week old grandson Kash Venable! I had a great time with my son Bronson (got to see Bronson race on Saturday morning) and my daughter-in-law Cait but I had the best time ever with Kash!!
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Friday’s Challenge: Dead Hang from Pull Up Bar. I’ve never been pass 1 min with this exercise but I told my class I wanted to break that today and asked if anyone wanted to volunteer to join me? Here we go!🐊
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A couple minutes earlier Ashley made a half-hearted attempt at 185lbs and couldn't break it from the floor. Some of my students asked if we could play Coach Fro's Class tomorrow in Volleyball? I said if Ashley lifts that weight you can. Looks like Volleyball tomorrow!
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Ali and Hailey doing 135lbs and Piper doing 150lbs on the Hang Power Clean🐊
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Happy 24th Anniversary to my beautiful wife
@ShelliVenable
. You truly are my better half, here’s to 24 more years honey!❤️
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