Zach Dechant
@ZachDechant
Followers
32,555
Following
526
Media
899
Statuses
5,686
Assistant Athletic Director of Sports Performance, TCU Baseball, CSCCa-SCCC, NSCA-CSCS, USA-W. Product of Ransom KS
Texas Christian University
Joined February 2014
Don't wanna be here?
Send us removal request.
Explore trending content on Musk Viewer
Kendrick
• 678284 Tweets
Drake
• 543148 Tweets
Bayern
• 296006 Tweets
Euphoria
• 269995 Tweets
كاس الملك
• 188266 Tweets
#الهلال_الاتحاد_كاس_الملك
• 155915 Tweets
Kroos
• 135629 Tweets
Vini
• 83842 Tweets
Kane
• 72657 Tweets
Sane
• 67933 Tweets
مدريد
• 65246 Tweets
Bellingham
• 53727 Tweets
#FCBRMA
• 44907 Tweets
Kdot
• 41468 Tweets
مالكوم
• 40416 Tweets
Ancelotti
• 32804 Tweets
Musiala
• 30897 Tweets
سافيتش
• 26833 Tweets
Tuchel
• 26360 Tweets
للهلال
• 25715 Tweets
Rodrygo
• 21774 Tweets
Modric
• 20302 Tweets
Neuer
• 19942 Tweets
#ChampionsLeague
• 19791 Tweets
الريال
• 18745 Tweets
المعيوف
• 15903 Tweets
كوليبالي
• 15484 Tweets
البايرن
• 14900 Tweets
#BAYRMA
• 14157 Tweets
كروس
• 12898 Tweets
سعود عبدالحميد
• 12512 Tweets
حجازي
• 11945 Tweets
Mendy
• 10321 Tweets
Pinned Tweet
The 2023 BPS dropped this week with 11 new presenters across all levels of performance detailing how they develop their athletes.
@ArmoredHeat
Ryan Yoshida gives us arm care insights from the hottest app in baseball currently. Absolute GOLD!!!
1
2
22
WANT TO ROTATE HARD?! Watch the front leg recoil back into the hips. This is the foundation for rotational power. The extension feeds the pelvis creating more torque and stability to rotate around!
29
513
2K
How an athlete handles the 20+ hours outside their sport is really what determines their success during the time spent training. Poor rest, nutrition, hydration can’t be overcome with just hard work.
8
746
2K
The weight room is the ultimate character revealer. Tells you everything you need to know about teammates quickly.
11
1K
2K
Crawling is a priority in our pitchers warmups. Don’t just limit these to forward backward. Make them move all over! Proximal stability distal extensibility.
32
214
2K
A method we use to add variety to speed work are called rabbit and coyote races. The rabbit must react to the coyote in the back. Team sports requires reacting to visual stimuli so it’s never a bad thing to use the eyes to train the body. Creates a fun competitive environment.
10
202
1K
For all the starting pitchers yesterday that need to start the recovery process off on the right foot…w/ low intensity extensive work.
5
113
1K
The best “agility” money can buy. Added the L screens on the 2nd rep for some variability. It’s not training.....it’s FUN.
#LTAD
22
191
1K
We don’t mind a good medball throw. But do they actually build “rotational power”???
Let me know what you think below or how you use them!!!
31
66
1K
It doesn’t matter how much you run.
Pitching is a skill. Train the skill with gradual increases in volumes to go deeper in games.
14
150
1K
Arm care isn’t solely isolated band movements. Closed chain exercises for the upper body play a huge role!
16
101
1K
Yes you can and should train inseason. I still don’t get how this is questioned.
Imagine two HS athletes.
One lifts 3x a week for the 20 week inseason. The other doesn’t. Over 4 years of HS development the athlete that trained has had 240 more exposures. That seems significant!
10
337
1K
There’s a constant battle in my mind that I’m wrong about every single thing I do with our athletes. Am I the only one?
77
35
985
Pitchers are ATHLETES! Train them to be fast powerful and explosive.
10
196
951
How many high school pitchers are lanky and constantly told they need to gain weight and if they do their velo will go up.
Then told to go run poles and 300 yard shuttles.
22
92
942
Pelvic rotation IS the sport. Once we lay the foundation with stabilization and grooving movement patterns...we advance by trying to hold the patterns with load.
7
93
936
The A series for us isn’t necessarily specific to building sprint mechanics. We use it for:
-specific warmup
-coordination
-extensive ankle/lower leg contacts
-groove arm drive
We superset each drill w/ buildups where the priority is technical execution and relaxation.
7
161
923
There’s good and bad with medballs. Some of the good is using them to be athletic in various patterns with rotation.
4
61
897
GAMEDAY lifts....Yes it can be done and still play well.
@HunterWolfe12
hit 70% on the trap bar paired with two jump variations and a 36er on the pad....then hit a 101mph 400 ft tater to give the frogs a lead.
6
197
888
So and so can’t work out because (insert....they’re tired from yesterday’s practice or they played a lot this weekend or they have a sore shoulder). 🙄
I’ll just leave this here.
Seven years ago, Victor Assaf was a top Crossfit athlete. On the way home from a competition, he got in a horrible motorcycle accident. His body was changed forever. His mind was not. This is Victor Assaf today
432
5K
28K
10
256
862
Too many HS coaches get carried away with wanting "baseball specific" lifts. There aren't any. Train your athletes to MOVE and watch them improve. The wt rm is general!
12
288
824
What supplements should I use to get bigger and stronger?!?
Don’t miss a workout for two years and get back to me.
15
230
825
During our re-intro phase we use extensive jumps from part of the
@altis
rudiment to start preparing the lower body for the more intensive jumps to come.
5
77
824
Imagine the opportunity lost in a HS athlete not training over the inseason. Compare that to one training 2 or 3 days a week over that same period. Over 20 weeks that’s 40-60 workouts. 60 consistent workouts can be a game changer.
11
465
809
It’s important to teach athletes to be able to accelerate from any and all body positions. Accelerations rarely happen out of controlled starts in team sports. Create athletic athletes that can self organize efficient acceleration angles from any orientation.
2
129
797
We jump our pitchers in a variety of planes and movement patterns. Let athletes be athletes. Get them away from the sagittal plane.
7
76
786
“Can’t train this fall cuz I need more looks.”
“You played in 45 tournaments this summer and 1400 college coaches all saw you throwing 84mph. More looks aren’t the answer!”
19
191
779
I think the most underrated evaluation is just talking to your athletes. Ask them how are they doing on a daily basis. Not only can you get an idea of their readiness but you actually get to know your kids in the process. That’s where the real magic lies.
9
136
786
Adding in some directional changes to our extensive jumps.
We do these barefoot to help build the feet and lower leg.
Quick springy low intensity jumps to continue building the athlete not the baseball player.
3
72
768
Teaching pitchers to hinge is huge for incorporating the glutes to get pelvic rotation. No better way than
@LantzWheeler
core velo belt. Essentially tricking the nervous system by feeding the compensation of being quad and anterior push dominant!
10
145
756
Controlling the pelvis with the SL Hip Raise w/ half foam roller. Trapping the foam roller between the knee and elbow helps to engage the core / proper pelvic position and keep from compensating with the lumbar extensors and a lack of glute motor control.
4
95
724
Here’s something that will shock many. Our pitchers don’t run or do conditioning in-season. We do some buildups as part of our warmup to activate the CNS. And when we’re on the road we may do one day of tempo runs when we have no other options. Outside of that NO RUNNING.
18
92
720
Long duration ISO holds on the banded goblet squat are big for:
-opening up the hips
-controlling the femur
-lighting up the glutes
-creating torque thru the lower half
We will work up into the 8-10sec holds per rep. Feels like an eternity.
14
100
690
The 300 yard shuttle is an absolute waste of time for baseball. That is all.
12
55
687
Advice for young coaches...The perfect program doesn’t exist. You will constantly overthink it. Just start with something. Build evaluations into the training itself. Test analyze and make changes as needed. It will be an ever evolving process.
12
86
683
I feel like young strength coach should memorize this table.
12
62
680
Young athletes..the weight room is the answer! How do I get faster? How do I throw harder? How do I hit it further? How do I...GET STRONGER!
6
473
647
Dads inquiring about baseball lessons for 4 and 5 year olds…they don’t need lessons they need you to play with them. Save that money and play with the game just the two of you…however it looks. 🤷♂️
27
86
662
Here’s the magic pill for development and gains.....
CONSISTENCY
8
225
640
We have 8 reps .....
8 reps on this ....
Remember you have 8 reps...
Set 1 lets go.....
How many reps ????
My biggest pet peeve as a strength coach in the weight room is when ________________.
32
1
18
19
103
639
Coaches are asking about inseason lifting during the week...day before games....day of games...
You can lift any day of the week based on how you control the variables. Volume intensity and tempo.
8
107
641
Variety in our program to build armor for throwing athletes.
7
54
634
The 3 most important times for young athletes to add calories for weight gain.
-BREAKFAST
-POST WORKOUT/PRACTICE
-BEDTIME SNACK
Find a way to get those 3. Lunch and dinner usually take care of themselves and now you’ve had 5 feedings throughout the day.
8
287
627
Recovery post game doesn’t exist. Think starting pitchers that threw 75-100+ pitches.
Everything is stress including more band work lifting running etc.
Add more stress to a system that is already depressed and you don’t magically raise the system back up. You depress it more.
25
100
621
Too many coaches make sprinting an afterthought in training or don’t have room for it on lifting days. Athletic development MUST be built around what happens on the field...and that means sprinting and getting FAST! Its a component of every field sport out there. Deadlifting isnt
9
123
593
Our ROTATIONAL HIP SERIES for teaching and training pelvic rotation on top of the femur.
-Neuromuscular control of the glute max through pelvic ER
-Also assists in the ability to get into the hip.
12
86
585
This is what makes me sick about youth sports. We’re testing 60s with 6 year olds??? Exit velos and pop times for kids who are just now learning the sport?!?! Money grab.
This is insane. This is flat out stealing money. And people wonder why the youth game is in such bad shape?! 6-13u have nothing to showcase. Unreal.
9
13
66
44
78
589
Baseball conditioning tests drive me crazy. Training to test is a waste of time. TRAIN TO PLAY YOUR SPORT not to pass conditioning tests.
12
147
557
Post game recovery for a starting pitcher doesn’t really exist. The body sees everything as stress including more band work/lifting/running/hot tub/etc.
Adding more stress to a body that’s already been fatigued and stressed doesn’t magically raise it back up. It stresses it more
19
62
559
The scapula needs to be trained to MOVE and MOVE WELL! It is not meant to be locked into place. Don’t think this means stability. Motor control throughout full ROM are vital.
6
92
563
Developmental Frogs first week in the foundation program learning positions. This week was 30-45s holds on the ISO Series. A lot of excellent positions.
@TCU_Baseball
5
40
559
Our pitchers SPRINT for time. Sprinting is too powerful of a neural stimulus to leave off the table.
@lukesavage01
12
66
555
Wanna throw harder this spring....START TRAINING!!!
Wanna hit it further...START TRAINING!!!
Lessons aren’t building the engine that drives the car. Lessons are the frame but without horsepower under the hood you’re not blowing anybody’s doors off.
#DEVELOP
4
233
550
We scaled speed sessions back this year from 3 to 2x / a week and I couldn’t have been happier. Faster athletes with less fatigue. Results spoke for themselves. COVID made me adjust and we may never go back. LESS IS MORE !!!
4
26
549
BIG MISTAKES I’ve made over 15 years in S&C....
1. Believing Max Strength was end all be all
2. Decreasing training loads way too much
3. Thinking anatomy wasn’t all that important
4. Marrying exercises
5. Thinking in absolutes
6. Judging other coaches programs on paper alone
12
83
536
I get asked all the time if sprinting comes before or after lifting....We prioritize our training based upon the speeds needed and consequently the CNS demand. No we never sprint after our lift. You won’t be fast when fatigued.
8
90
537
Say it louder please!
3
93
529
If you’re not eating BREAKFAST daily don’t ask about supplements cuz you’re not really invested in GAINING WEIGHT. You’re invested in what’s convenient not what it what really takes.
4
311
529
Instead of cake for his birthday we ate IRON this am at UCLA. Game day primer with doubles in the 60% range and a few 70+% singles up to 438# to finish. HAPPY 21st BIRTHDAY
@lukenb9
💪🏻🐸
@TCU_Baseball
#FrogLegs
8
178
522
I see no reason to use Olympic lifts with my baseball athletes when I can get a training effect with jumps from day 1.
And we can gain more specificity in speeds planes and movement patterns.
21
54
519
Testing and training the glycolytic or lactic energy system (aka: 300 yard shuttles) with baseball players is the equivalent to kicking field goals to see if you’re ready to pitch off the mound.
Don’t waste time testing or training something that has no bearing on the game.
10
114
505
We call these serratus walks and progress to them after a solid crawling progression. Greater SA recruitment with greater humeral elevation. Get that scap moving on the rib cage!
3
44
505
Our acceleration complex for position players to finish the warmup are power skips for height and PVC accels. They compliment each other on big angles throughout the lower half.
5
41
502
If the weight room is the most important aspect of your program over the holidays you’ve got the wrong outlook. Ramping up skill development to match the preseason is what matters in the coming weeks. To do that you have to sacrifice energy elsewhere. THROW SWING and SPRINT
6
54
502
Soup can curls and water bottle flies won’t create or even maintain adaptation...but there’s one thing that will. Sprinting! Arguably the hardest quality to maintain without doing but easiest to develop without equipment.
4
180
503
Our starting pitchers don’t typically lift following a start. Here’s the process we follow.
4
44
497
I prefer 3x week in season. At that age the word maintenance shouldn’t even come into play. Most have nothing to maintain. THEY CAN ABSOLUTELY DEVELOP THROUGHOUT THE SEASON!!! Take advantage of their body maturing everyday!
How many days per week do you think a HS player should be lifting weights IN-SEASON:
4
2
11
10
163
498
Working on pelvic and glute control w hip airplane. A step in our progression into SL RDL. Focus has to be on locking rib cage to the pelvis
12
86
489
Sprinting has too many benefits not to do it with everybody…including pitchers.
8
50
497
By the responses I got on why our baseball athletes don’t use the Olympic lifts you’d think I called everyone’s mother a vulgar name. The Olympic lifts are just a tool like every other general lift in the weight room. A lift does not an athlete make.
24
44
486
The biggest issue I see at the HS level are athletes that train hard all offseason and then drop it all in-season because they’re “too busy.” Developing into the best athlete doesn’t happen with excuses…it happens with consistency…no matter how small.
11
152
491
A lot of coaches need to hear this!
3
47
478
I would love to know the amount of arm injuries to HS athletes in the fall vs spring. The fall is a arm killer. Long shutdowns…fast ramp ups. Random games. 💥💥💥💥
16
65
483
REAL WORLD ATHLETIC ADVICE I SHOULDNT HAVE TO GIVE
If you have early morning workouts the first thing you should be doing is drinking a glass (at least) of water upon waking. You’re dehydrated! Don’t compound the issue and risk an injury because of sheer laziness. 😣
6
183
479
Our foundation program has made incredible gains this year in strength using nothing more than 4x5 on compound lifts with RPEs between 5-7 for the last 13 weeks. No percentages. We track numbers every week.
Takeaways:
1-Training is testing
2-Consistency>high intensity
7
43
477
BASICS BASICS BASICS. Too many coaches want to overshoot what their athletes really need with fancy stuff. Teach them how to move! SQUAT HINGE PUSH PULL & BRACE There’s a total body balanced program right there!!!
#MovementOverMaxes
5
131
454
Why does teaching proper movement patterns matter?! Because it carries over into all realms! You can’t escape.
MOVEMENT MATTERS!!!
7
146
453
High outputs with rest during the week and then replicates game demands for energy system work.
Listen coaches.....Gassers shuttles and 110s aren’t the answer. Absolutely non-specific.
For those of you interested in the Christian McCaffrey approach to high performance training in FB, you might want to listen to this...
4
150
415
1
118
450
Great coaching will outdo great programming any day of the week. The program doesn’t have to be a masterpiece if you coach the heck outta kids to do it right and focus on details. A great program without great coaching is just a sheet of paper.
4
96
451
Just heard of a college pitcher that has a conditioning test when he gets back to campus in the fall.
The test…a 10 mile run!!!!
I knew stupidity existed. I didn’t know it existed to this level.
34
33
453
We integrate Power-Speed drills into the specific warmup with position players. Always working on ARM DRIVE first and foremost.
2
120
444
We like some variations in our jumping to develop light load power.
3
35
448
Single leg RDL variations help build the posterior chain without the stress through the lumbar spine akin to bilateral movements. These are a staple for our athletes following pars fx and or disc issues.
10
29
445
Yes we handle weight on the front squat in-season. Dynamic and/or repetitive effort depending on the level of the athlete. GET STRONG then GET POWERFUL!
#3BlueU
5
77
438
So many coaches ask “can we do speed work on off days?” Why do we relegate speed work to off days?! It’s the most neuromuscular taxing training athletes do. And also the most sport specific in many cases. It should be a focus....not a “when we have time outside the wt rm.”
8
82
436
As a young coach you can learn all the cool methods and schemes from a book you want but until you can ORGANIZE COMMAND and actually COACH 20-50 athletes at a time it won’t matter.
5
38
430
Bounding can be a powerful exercise for the development of speed.
-Usually reserved for my advanced guys.
-They produce similar force and movements characteristics when compared with maximal velocity sprinting making it great tool to build speed.
6
46
431
First week of loaded pelvic rotation is in the books.
Position ➡️ Pattern ➡️Load
Pitcher
@StormHbaseball
with quality movement.
9
39
429
A hill I will die on is that most team sport athletes need less volume in the weight room than more.
19
51
430
One of my favorite to move the spine. We use this for pregame warmups and post throw recovery.
4
41
433
Watched an athlete…who because of finals this week was on his own… do 55 minutes of bicep work.
Strength coaches will write an encyclopedia of a holiday program but when athletes are left to their own accord the mirror wins all day long 🤣
11
24
426
I’m not a fan of having monthly blocks in team training.
Block of Strength
Block of Power
Block or Speed
I would rather train them ALL…ALL the time and just manipulate which one gets more attention at times.
11
44
422
Special development exercise for our pitchers based on their motion capture. SDEs and transfer are what matter in programming!
5
43
410