I was on a Consult call today with a Coach and we were talking what drives the Sprint times… 1. Accumulating Max Effort Sprints multiply times a week 2. Increase Squat and Hinge Strength 3. Improve Foot/Ankle Strength 4. Properly Loaded Jumps 5. Patience Simple really🙌🏻

October Lifters of the Month! #noregret

Cheer athletes are one of the most overlooked populations in strength and conditioning. They need real physical preparation to be a much bigger part of their careers.

⚾️ Hey baseball players. It’s the off-season. Don’t be an idiot, go lift. I promise going from 140lbs to 160lbs won’t “ruin your swing.”

Speed is not about Fast Feet. It’s about ground force. The fastest athletes create the most separation from the ground per contact. The further they can propel their mass per step, the faster times they run🙌🏻

Your sport isn't special. Athletes need the same things: 1. ⬆️Relative Strength. Simplest/quickest means 2. ⬆️RFD. DE Lifts + Jumps 3. ⬆️ Athletic Outputs. Vert, Broad + Fly Times 4. Conditioning Priorities. Develop Aerobic Base + Repeatability 5. Mobility in the right areas

When developing Strength, Power and Speed… By resting optimally, we can output more per set/session leading to a more productive stimulus. When chasing efficient adaptation, there’s no substitute for Rest. Tired Athletes don’t get more Explosive!🙌🏻

How Ndamukong Suh played for 13 years in the NFL without an injury… according to him here’s how👇🏻 1. Clean Nutrition 2. Heavy In-Season Training 3. Structured Sleep patterns 4. Used off weeks to train harder Takeaway: “Treat your body like the asset that fund your

If you only train for absolute strength, you limit explosive potential. If you only train explosively, you limit explosive potential. You have to do both concurrently. One raises the ceiling, and one raises the floor🙌🏻💪🏻

A jump program that works…✈️👇🏻 1. Heavy Squats done 2x a week 2. Dumbbell Jumps done 2x a week. Use loads of 10-20% of Max Squat. 3. Unloaded Jumping 2x a week 4. Loaded Marches, Ankle ISOs, Short GCT Plyos 5. Use a Feedback device to measure Jumps Watch Verticals go 📈

September Lifters of the Month! Four dedicated student-athletes killing it!

You don’t know speed if you don’t test speed. If you don’t test speed often, you don’t know what really drives the needle. Things that drive the numbers… 1. Relative Squat/Hinge Strength 2. Frequent Sprinting 3. Loaded Jumps 4. Direct Foot/Ankle work 5. Resisted sprinting

If an athlete does not rest adequately between sets, their strength will stall. As athletes get stronger they require more rest between sets, typically 3-5 minutes depending on the exercise. Skipping rest slows progress. Rest harder!

You will predictably see Vertical Jump increase if you… 1. Increase Squat Strength 2. Jump with Light Loads 3. Vertical Jump often 4. Train the Feet and Ankles When this is done consistently, it’s just a time game. PRs roll. ✈️📈

Freshman Sport Performance classes working on speed development today! #parachutesprints #noregret

On Wednesdays, we lift 💪

What makes a good speed program? These things! 1. Frequent sprinting (2-3x per week) 2. Frequent timing of sprints 3. Sound jumps/plyometrics 4. Quality, force building lifts 5. Adequate rest between sprints 6. Targeting of the ankles/feet 7. Strength training in multiple

The girls cross country team took 1st place this weekend at the Minutemen Classic. They were led by Mikels (3rd), Krapf (6th), Fehlman (9th), and Clouse (17th) to round out the top 30. The JV team finished in 3rd place with Monroy (11th) and Reeves (16th). Congrats ladies!

Athletes with High Relative Strength on the High Bar Squat, Box Squat, SSB Squat always jump well. This is because knee dominant patterns develop the musculature that is most responsible for accelerating. I prefer knee dominant Squat patterns for this reason.

⭐Athlete(s) of the Week⭐ Shoutout to these 3 ladies! They placed in the Top 25 at the Harrison Invite last weekend! 🏃‍♀️ @PORTAGEHS Photo credit: @portageathleti1