Elton Croc
@TheCrocShow
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Head S&C M.Ed CSCS*D RSCC HSSCC NHSSCA TX Director. ACU FTBL Alumni. If a man does not have the sauce then he is lost,but the same man can be lost in the sauce!
Joined April 2017
Me and Coach @LeoBurks_lbj invite everyone out to the 2025 NHSSCA Texas State Clinic Saturday July 19 (day before coaching school). Register below!! .
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Why we squat deep broken down for our high schoolers to understand!!
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Better to have a million dollar strength coach running a thousand dollar facility than a million dollar facility being ran by a thousand dollar coach!!
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How it looks when you’ve been “grinding all summer” with your trainer and not your teammates!! #IYKYK
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I may not have the biggest weight room or the newest equipment. Some of my bumpers are breaking and not all of the bars are perfectly straight. But that does not give me the excuse to not be THE MOST ORGANIZED WEIGHT ROOM IN THE COUNTRY! Alexa. play J.Cole Love Yours!
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S&C Hot Take: You’re not a bad coach because you don’t “grind” for 14 hours a days. Get out of the weight room and make time for family, friends & hobbies. YOUR mental/physical wellness is just as important as your athletes!.
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How I teach Hang Clean in a large group setting: Teach hip width position & how to hip hinge on Day 1. Incorporate Front Squat & RDLs. Perform Clean pulls/Clean high pulls & Muscle Cleans 2x a week for 2-3 weeks before doing a full Hang Clean. Evidence below
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Let’s normalize “I don’t know enough about the topic to have an opinion”.
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HS athletes do not need complex training. They need consistency!.
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Thankful I work for a Head Football Coach that trust me and allows me to do what a lot of football coaches would consider “radical” as a pregame warm up. I spend 8min doing a Metabolic Circuit in place of your standard football warmup.
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Need an auxiliary exercise that doesn’t take up a lot of space/equipment. Try “Plate Flips” which improve grip strength & coordination which HS athletes desperately need!!
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I’ve seen coaches ruin a practice/ workout because they wanted to listen to classic rock when the kids wanted Hip Hop. The music is for the kids, not you!!.
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In the past year I’ve had: an AD let me go and not even look me in the eye and a coach ghost me after telling me I was his priority hire. Now Im making double my salary and moving into my first house. A lot can change in a year. #BeHumble #StayPatient.
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High School kids deserve better than someone who “likes to lift weights” as their S&C coach. Not saying that coach can’t be effective at their job, but if you don’t understand the science behind it, do you really know what you’re doing. .
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Using our “indoor training facility” to work on shoulder strength/stability in offseason. Push+Pull with the towels!!
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Happy to announce that I will be the first ever Head S&C coach at Veterans Memorial in San Antonio!! #EETED #PatriotWay
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Single Leg Hip Hinge. This is my regression for Single Leg BB RDL.
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Kids will play 3-5 games in a 36 hour period without hesitation but the 30min lift the day before a game is a problem 🤨.
High School S&C Chronicles:. Athlete-"My AAU/Travel Ball/Select coach said I can't lift today cause of a tournament". Me-"Does he work here?". Athlete-"No". Me-"Looks like we are lifting".
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S&C Hot take: Bench Press has minimal transfer to sport performance therefore it should be used as a secondary exercise & not a core movement. Between ego lifting and failed reps, bench press should be replaced with overhead pressing or heavy pulls!.
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The untrained eye sees a bunch of PVC pipes. The S&C coach sees Hip Hinges, Overhead Squats, Sprint Mechanics and Shoulder mobility!! Patriots just got better!!
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No bosu ball bs. No excessive resistance bands. No smoke and mirrors. Just a solid 3 piece on RDLs from the NBAs greatest shooter of all time!!.
Steph in the lab 💪. (via carl_performance/IG)
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Coaches love using Nick Saban as their argument to “grind” their kids in the weight room but have no clue who David Ballou/Matt Rhea are! There’s a science to S&C. It’s more than just reps & sets!.
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Commanding the weight room is a skill that can be learned. Here’s a thread on how to Command Your Weight Room. .
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If Steph Curry (greatest shooter ever) prioritizes lifting instead of…more shooting, then HS athletes/coaches should prioritize lifting weights as well!!.
"It takes somebody 2 1/2 hours to do a workout he'd do in 30 minutes.". Steph's work ethic in the gym is UNREAL 🤯
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I hear a lot of kids saying they’re “Standing on Business” but they’re missing school, failing classes and skipping workouts/practice. What kind of “business” is that?!!.
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Tempo Warm Up. Takes about 4min to get 70+ football players through it!!
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So kids can put up 100 shots, throw 100 pitches, take 100 swings on game day but lord forbid they lift weights on game day. Coaches it’s okay to lift weights before a game if programmed correctly. It may even boost their performance.
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“We don’t have a 2nd sport, it’s the next sport” The coaches at Harlingen HS are doing it right!! Powerlifting and Track should be your football players “next” sport!!
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“Pin Front Squats” great concentric lift, even better front rack exercise in preparation for catching cleans!!
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Core training isn’t crunches and sit-ups until your stomach hurts. Its stabilizing the core & trunk during constant tension. Push KB Drags has been a new favorite of mine!!
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I utilize bench press to create “weight room buy in” with my younger athletes. I could care less about benching, (prefer pull ups, uni press) but the kids love it and it’s not hurting our progressions or training, so we bench!.
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A weight room is never “too small” if you know how to maximize its space. Depth drops into hurdle hops (sub. hurdles for benches)
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S&C Hot take: Cert or no Cert, some of y’all can’t coach and should be happy you have a job….
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If you’re a S&C coach and you’re all about “training athletes”, I highly suggest you get into High School S&C. More money. More free time. Job security. Raw athletes who will soak up your coaching. Set schedule. Job security and job security.
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🗣STOP USING CONDITIONING AS A FORM OF PUNISHMENT! Sincerely athletes and S&C coaches who use conditioning to condition!.
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Have a problem with space & large groups. I’ve got 8 racks & 60+ football players lifting. My solution: 2 core exercises with 2-3 aux lifts/spotter. 8 per rack turns into 2 groups of 4. When they’re done, flip core movements. Done in 20min!!
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My football players squatted/hinged 4x a week in-season. We had <1 soft tissue injuries/tears. I believe the frequency/periodization caused the reduction in injuries. I’m certain NOT lifting in-season would have produced a significant amount of injuries!.
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If you can practice, you can lift. If you’re practicing, you’re lifting. You practiced today? You’re lifting today!! You practiced at your practice. You’re lifting at your lift. If you can practice, you can lift! #FindWaysIn.
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S&C Hot Take: If your assistant/intern applies for a job, help them by making a call or sending an email to that coach. Too many coaches use the line “I DOnT kNow aNYonE THeRe” as an excuse to not help!.
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Don’t program what you can’t teach!! Clean progressions on command!
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I feel bad for the volleyball players who are going to run a Mile test at the beginning of fall camp. Their coach will wonder why they’re slow and not explosive as if they didn’t spend the summer doing slow long distance runs for their “test”….
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Saturday morning lifts hit different when you Dominate on Friday night!
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My biggest takeaways from coaching powerlifting. Girls need more confidence! Boys need less ego!.
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Saying athletes aren’t getting in shape, let’s run them more is like saying your cars running out of gas, let’s keep driving. .
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In S&C, we talk about “Pushing the Profession forward”. Here’s a thread on what it looks like to “Push the profession forward”….
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Some people program olympic lifts, others TEACH Olympic lifts. Teaching Hang Clean Pulls out of position 1 with @SAVeteransFBall
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The weight room equipment doesn’t make the S&C coach. The S&C coach makes the weight room!.
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First time touching 90% this semester and it’s 2 days before our spring game. Proud of everyone who’s bought in and trusted the process! @JavelinaFB
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If you can’t explain the difference in energy systems, maybe you shouldn’t be in charge of conditioning!.
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If your district asks you what you want for an athletic facility, show them this!!.
Possibly one of the largest facilities in Texas! This 10,000 square foot free-standing indoor facility at San Benito HS attaches to an 80-yard indoor turf facility in “The Valley.” .📍San Benito, Texas. #PowerLift #PowerLiftPROUD #PowerLiftBUILT #FacilityFriday #WarDog #SBCISD
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S&C Hot take: yelling and screaming is NOT bringing the “Juice”. It’s s simply yelling and screaming!!.
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I’ll show you the recipe, but I promise you it won’t taste the same way I cook it!! Football Off-season Phase 1 👨🏾🍳 Croc
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S&C hot take: Strength coaches can make athletes bigger stronger and faster but they can’t make them into a Baller! Some athletes need 5 sets of film super set with practice!.
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S&C interns, one of the easiest things you can do to gain your bosses trust is to learn their warm up! The sooner you learn the warm up, the sooner you can run it and gain more responsibility. #FreeGame.
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Too many HS athletes experience injuries and think “I can’t lift because I’m hurt”. You can find a way in or find a way out!!! I’m here to train regardless!!
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Core teachers love to shade PE teachers job. But when a PE job opens up…EVERYBODY applies for it!!.
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I need San Antonio High Schools to get with the program and start hiring Certified Strength coaches!.
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“A football coach isn’t hiring a tennis coach to be his OC or DC because they’re passionate or watch football”…We need to raise the standards forHigh School S&C Coaches🧐. The @NHSSCA is a resource if you need help!!
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Activation (what we call Warm Ups) made easier with @rackcoach . Crank the music up & Work. Full total body activation takes less than 3min!!
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Come in with enthusiasm or don’t come in at all. Freshman Devo lift settin the tone!! @JISD_ATHLETICS
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When training your freshman athletes, keep it simple!! Front Squat Holds + Goblet Squats + PVC Hip Hinge+ Clean Pulls= Freshman developmental lift!
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Nobody in the history of athletics has ever got better at their sport by spending more time in the training room than in the weight room! EVER!.
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When an athlete comes to 6am weights like this and is ready to squat heavy, you play his entrance song for him! @Travis_Arroyo
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This is what a High School program with an experienced and qualified S&C Coach looks like. #GetYouOne @NHSSCA @NHSSCA_TX.
We’re getting a whole lot better with a barbell. Focus. Effort. Intent. Discipline. Simple done savagely well!!!!
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Not all high schools have an indoor facility but everyone’s got a hallway 🤔. Maximize your space!!
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Another benefit of hiring a full time High School S&C coach: ALL athletes get an opportunity to use the weight room!! First year of having Cheer in the weight room and they’re killing it!! @NHSSCA
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If you’re not going to “teach” your athletes how to get into a front rack position, hip hinge or properly miss, You DO NOT need to program cleans!.
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Remember how you treat people. Interns become GAs. GAs become assistants. Assistants become Head Coaches and you may need a job!.
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It’s usually the coaches who have never seen, been a part of, or studied S&C programs that have an opinion on what S&C should look like 🤔.
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During offseason, we utilize all facilities available. Weight room, indoor (gym) and the mat room. Running “The GOAT Drill” in the mat room while the other groups lift!!
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The only benefit of training your athletes like a Navy SEAL is that your athletes will be better prepared for…becoming a Navy SEAL. Not a better athlete!!.
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Front Squat Holds are superset with Goblet Squats. Hang Clean Pulls are Superset with PVC Hip Hinge. Shin Boxes are programmed for hip mobility!!
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Don’t confuse a team’s win/loss record for a good or bad S&C program.
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Unless you run faster than a 10.36 in the 100m, I don’t want to see any DK slander. He’s a PROFESSIONAL FOOTBALL PLAYER who challenged himself to run track. Some of y’all are scared to ask someone out on a date let alone challenge yourself!.
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S&C Hot Take: Barbell RDLs are a primary movement and not an “auxiliary exercise”!!.
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Talked to a higher up in Texas and was told that “sport coaches are qualified to run S&C because they’re coaches ” and that S&C isn’t under the same umbrella as Athletic training…we need to bridge the gap and educate those in charge!!.
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The only district in San Antonio & one of few districts in the state of Texas with 3 FULL time Strength and Conditioning coaches! @coachjacksons @TheJeremyWalden @JISD_ATHLETICS leading the way!! @NHSSCA_TX @NHSSCA
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Implementing a smart/strategic program that allows you to hit heavy loads periodically WILL NOT DECREASE SPORT PERFORMANCE!
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Behind every great S&C program is a white board. Here’s a little taste of how I program before putting it into @rackcoach Be a chef not a cook!!
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Football isn’t Olympic lifting during the offseason. Instead we’re jumping, MAX EFFORT SPRINTING and Squatting!!#IYKYK @DashrMPS @titansensor
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If your off-season program is sound, your athletes won’t need to run track to get faster. That’s like telling your athletes to do powerlifting to get stronger. If your S&C program is sound, you won’t need Powerlifting!!.
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My parents paid off the last year of my car note 😭🙌🏾. I went from hella broke to just broke with that one gift!.
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I won’t name the HS but I will say, this programming IMO is trash. Reason 1) doing 6 & 7 reps on power clean is absurd 2) 60-70 reps on Squat/Bench at a HS that probably has less than 30 min to train is excessive and a better rep scheme could be applied!!
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Dear @NFL ,can we keep this 2pm and 530pm Sunday kickoffs? Sincerely “I have work in the morning and don’t want to stay up late to finish a game”.
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As a TX HS football product, I remember my HS coaches saying “if you want to play football, you better run track”. The track workouts didn’t incorporate plyos/acceleration/speed training but we did run 8x200 or 10x150 everyday. This is common in a lot of HS.
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There’s more to explosive training than “Hang Cleans” Split Jerks and Weighted Jumps work just as well if programmed correctly!! @rackcoach
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If you condition all the time and your athletes run out of gas at the end of games/ practices, theyre more likely exhausted and not “out of shape”.
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If your athletes are training all summer for a conditioning test, eliminate the test. The purpose of summer conditioning is to prepare for Camp, NOT a conditioning test.
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Organized chaos. 16 racks. 4-5 per rack. 3 exercises. Find work or encourage your teammate!! @rackcoach
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Idk what S&C coach needs to hear this but…move that DB rack off the wall and clean up all that dust behind it!!.
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All great programing starts on a whiteboard! Summer 23 loading!
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Another reason High Schools need qualified/experienced S&C coaches. Experience says “we’re not doing abs or sitting in the training room, we’re modifying your workout so you can train with your team!! ”.
“I cANT LiFt BeCAusE oF My caSt”. You either find a way IN or you find a way out!! No problems just solutions!! @JISD_ATHLETICS
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