Melanie Redd Performance Training
@coach_mel_redd
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Strength & speed coach. Creator of MRPT Performance Pack, a consulting platform for high school sport coaches to get MORE WINS and LESS INJURIES.
Dayton, OH
Joined February 2012
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Not lifting in season will show by the end of the regular season.
In-season demands are high. If nothing else, train and lift to manage the wear and tear.
Not staying strong/explosive/powerful is a recipe for injury and performance decline.
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Student athletes. Foods that do not fuel you:
Donuts, cookies, pop tarts, juice, soda, cereal, candy.
You might as well dump sugar down your throat and lay down.
You need Meat, veggies, fruits, eggs, nuts, whole grains, sweet potato, rice, oats.
Fuel, recovery, health.
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This isn’t good “for a girl” this is good period.
She leveled the playing field in that weight room that day and I hope she knows that.
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The NCAA women’s weight room issue starts in High school women’s sports.
If you coach female HS sports, fight to get them in the weight room!
If you think they don’t need it, you’re part of the problem.
Fix it.
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strength & Conditioning Coaches aren’t training “weight lifters”.
We’re training athletes to be more athletic, faster, stronger, explosive, and durable.
Improving performance and reducing injury risk.
S&C coaches aren’t meatheads. Many of us are nerds of the science.
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Teenage athletes who want to gain weight:
Eat real food
Show up to every lift all year
Sleep 6-8 hours
Be patient
Get good grades
Ok so that last one doesn’t have anything to do with weight, but still....
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No👏🏽crocs👏🏽in👏🏽the👏🏽weight👏🏽room👏🏽
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What a student athlete eats and how much they sleep will have a direct impact on their recovery & performance on the field & in the classroom.
But, they won’t believe it until they eat better, hydrate and get more sleep, and convincing them of such is an uphill battle.
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Coaches of high school girls sports who are pushing for them to get in the weight room...
You’re doing the right thing.
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Normalize calling girls and women who play sports,
ATHLETES.
Not, female athletes.
Just… athletes.
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“High school strength coaches aren’t as good at their job as college and pro strength coaches.”
Listen. The more athletic a person is the easier they are to train.
Try getting a kid faster who doesn’t even know he’s supposed to swing his arms while running.
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My daughter, at 11 years old has to either play multiple sports at once or pick 1.
This system is broken.
We’re trying to have a summer break and both fall and winter sports are training.
A winter sport that goes 5 days a week in the summer?
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This off-season/pre-season strength and conditoning and then NONE in season stuff
Has
Got
To
Stop
These kids need in season strength training. Practice is not strength training.
Not lifting in season is irresponsible at this point. There has to be a minimal effective dose.
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NO
MORE
CROCS
IN
THE
WEIGHT ROOM.
(Tell all your friends)
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I’ve been using hip flexor strengthening (instead of stretching) for myself, clients & athletes for 5 months now.
Far fewer complaints of “tight hip flexors”.
I believe the feeling of “tight” hip flexors is really just a weakening.
Simple mini band exercises do the trick!
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Football athletes should not be doing long distance runs. Unless you want them slower.
Average play is 7 seconds.
They should be sprint and recovery training.
Use shuffle, back pedal, COD, plyo work as “conditoning”.
No 1 mile runs.
Top speed progression + recovery.
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Part 1: Here me out on this.
The only kids on the football team I coach strength & Conditioning for who have overuse injuries, got those injuries in other sports, not football.
Kids who don’t play sports with repetitive movements, who are injured, are injured from contact.
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Nordics. If they can be done correctly, I’m a fan.
I suggest a better set up than what I usually see.
✅Top: toes tucked, feet dorsiflexed, hold the heels, not the achilles = a safer set up and promotes big toe and ankle mobility, a more global approach from toe to glutes..
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Biggest missing piece of the puzzle of long term athlete development:
Parents playing with their kids from very early on. Teaching them to run, skip, jump, hop, climb, throw, catch, shoot and hit a ball.
Instead, 3 year olds are given tablets to watch sponge bob all day.
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If the weight room was looked at as a classroom, every high school would have one.
But just having one isn’t enough. You wouldn’t have a science lab with no science teacher.
While weight rooms are important, having a qualified strength coach is even more important.
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What if great HS S&C became so normal that kids showed up to college prepared for the weight room …
And kids who don’t play at the next level just kept working out?
Nothing but good comes from that.
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Athletes:
Do not skip training because your hip is bothering you.
Strength coaches need to know what’s going on so we can refer you to the AT.
Also, your arms are still working so…
Let’s go.
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There are coaches who don’t believe in lifting.
It’s like not believing in eating.
🤦🏻♀️
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Strength Coaches are always IN SEASON.
Burnout is real even when you love your work as much as I do.
Set boundaries and take breaks.
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ACL tears in girls soccer has become so accepted that coaches are now referring to it as “the usual”.
Get them in the weight room early and keep them in there all season.
Get the help/expertise you need. There’s a lot of us out here who can help.
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4 sets of 10 hang cleans is too much.
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Of all the fake trainers/strength coaches out there, have you noticed none are female?
Because we don’t get to be.
I’ve yet to see a female strength or performance coach doing fake or crappy work.
We don’t have that luxury.
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Intern shadowing: “that kids form is so bad!”
Me: yes. It’s his first day. We’re here to fix that.
Intern: (rolls eyes) “well, I’m a form Nazi so that’s just awful to look at”
Me: It was nice meeting you. Best of luck.
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And another thing.
Why does football get such a bad rap when it’s the only sport that doesn’t monopolize the athletes time for a whole year straight?
There’s no club football. Just school. One game a week for one season.
Makes sense.
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Track coaches who push for kids who aren’t track stars to come out and be a part of the team to help the athlete with their “main” sports are special people.
I don’t think track coaches get enough respect. They have kids on the roster from nearly every sport at a school.
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Normalize volleyball conditioning that does NOT include long distance running.
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I can’t believe I’m laying out khakis and a polo for a game tonight.
Training this summer was very restrictive... I wish I’d gotten more time each week with them, but these kids did the best they could with what they’ve had to work with.
I’m proud of them.
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One more time for the people in the back...
In season lifting keeps athletes strong.
Not lifting in season makes them weaker.
It’s not rocket science, it’s exercise science.
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Athletes who don’t take fueling, hydrating and resting their bodies seriously, will be forced to by way of injury or illness.
1. Eat healthy foods. Not pop tarts.
2. Drink water (not soda). Be hydrated by the time of your workout.
3. Get off your phone at night and GO TO SLEEP
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I almost didn’t get let into last nights game bc the person at the desk didn’t believe I was a coach.
She only believed me when one of our parents walked up and addressed me as “Coach Mel” as the gate keeper was looking me up and down in disbelief.
Then we beat their team.
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As a 49 year old strength coach , I've learned a thing or 2 about strength training and aging.
It's not as simple as these guys say.
The advice you're getting on aging is coming from 30 something year olds.
Their tweets will be different in 10-15 years.
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All athletes
It’s critical that you’re doing at least body weight exercises, sprinting, and change of direction RIGHT NOW!
If you’re doing nothing, you’re at increased risk of injury when you return to your sport.
Sitting out for an injury after all of this would be tragic.
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Can’t get fast by running slow.
Can’t get strong by lifting light.
Can’t get much output without fuel.
I don’t make the science.
Science made the science.
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Every week someone tells me I should go work in college S&C. I appreciate those compliments, But I’m staying in the HS realm for a while. These kids NEED/DESERVE quality S&C.
Plus, I’m a business owner which offers me more control over my income.
College S&C is low pay.
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When there is a S&C program for an entire HS, coaches don't need to worry about losing kids weight room time while their other sports are in season bc they'll be lifting throughout each sports season. If a kid plays 2 HS sports, they're in the WR all year round. This is the way
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In order to truly effect Long Term Athlete Development, we are going to need to prioritize coordination in kids 10-13 y old.
If a kid can't run, jump, hop, skip or coordinate a jumping jack, what makes us think they can play a whole sport?
Coordination BEFORE athleticism.
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Kid in the weight room peeled his callouses off his hands today.
And ate them.
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My husbands meeting a guy in the parking lot of a casino to buy a trap bar tonight..
This doesn’t sound sketchy, right?
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Strength coaches can argue all day about why we do this and not that but the one thing that rules all is logistics.
Logistics dictate nearly everything.
For instance. We don’t trap bar deadlift.
Because we don’t have trap bars.
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Plank Saw is one of the ways I sneak ankle and big toe mobility into athletes workouts.
Also get them in 1/2 kneel position for exercises like overhead presses and band rows often. We don’t have a lot of time, so I often have to kill 2 birds with 1 stone.
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School should be from after Labor Day to Memorial Day. That way we get a whole 3 months of summer.
Because, I love summer.
Who’s with me?
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A thing I’ve noticed about teaching hang clean.
When teaching, we use just the bar.
But SOMETIMES, the athlete needs a little weight on that bar to grasp the concept of a fast pull.
If it’s too light, some won’t commit to the bar speed.
2.5’s and 5’s are useful here.
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I’d love to post videos of our HS kids in the beginner phase to lifting and show their progress along the way.
But I can’t, because you all don’t know how to act when you see a video of a HS kid performing a less than perfect rep.
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It's ok if your kid:
✅Doesn't make varsity
✅ Doesn't get a lot of play time/specific position
✅Has to work hard to prove themself
✅Has to compete w/a friend
✅Has to figure out their own sport path
These are all healthy examples of adversity they don't need to be saved from
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People who lack mobility never want to work on mobility/flexibility bc they won’t make significant improvements.
But we aren’t looking for significant improvements in mobility and flexibility. We’re looking for “just enough”.
millimeters, not inches.
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New kid comes into the weight room last night.
“Hi. I’m with the golf team. I was told to show up at this time”
Me: makes intro. “Have you lifted before?”
Kid laughs nervously and says “never”.
He learned every lift really quickly.
He left smiling.
That’s HS S&C!
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Part 5:
The ones who are playing same sport for multiple seasons and playing 5 games a weekend are being driven into the ground.
These are the kids who are in the weight room the least and are the most Injured.
Athletes who lift all year are less injured.
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Stop referring to women business owners as anything other than their name and title.
I’m not a:
Momtrprenuer
Bossmama
Boss babe
🙄
I’m Melanie Redd.
I own Melanie Redd Performance Training.
I’m a strength coach.
Period.
No one gives cute names to male business owners.
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“High school strength coaches aren’t as good at their job as college and pro strength coaches.”
Listen. The more athletic a person is the easier they are to train.
Try getting a kid faster who doesn’t even know he’s supposed to swing his arms while running.
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I think folks would be shocked to know how many US HS kids are showing up to practice/lifting on no food, no water thinking an Energy drink and a hit of a vape pen will get them through.
"Sports 2024. Fueled by Caffeine and Nicotine."
It's like we're back in the 80's.
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Most important aspect of high school strength and conditioning programs:
ATTENDANCE
Yes we need qualified and experienced coaches.
Science based programs.
But if you have that and your whole team isn’t showing up...
You will get little results.
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Part 4:
I’m all for student athletes playing multiple sports but each sport should be 1 season each to prevent wear and tear and overuse injuries.
There are kids in this country playing 2 full time sports at a time, with no time to recover.
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If our student athletes aren’t eating and hydrating properly, getting enough sleep, and managing minor injuries/pain protocols…
It doesn’t matter how hard they work…
They won’t find the ceiling on their Performance, strength or speed.
The risk of injury sky rockets.
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I know the young people don’t want to hear this, but you will thank me some day.
There is great value in doing the things you don’t like to do, and doing them so well that no one can tell you don’t like doing it.
Read it again.
You can be great at things you don’t like.
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Is football the last sport with a true off season?
Could it be the only sport left where the only opportunity to play is during school ball?
I can’t think of any other sport that is purely a school sport with no influence of off season club play.
Just wondering??
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An another another thing…
We don’t care if our daughter gets a D1 scholarship and we won’t be discussing this at home any time soon. Maybe never.
We do care if she’s having fun.
Let that marinate.
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So many people assume female athletes don’t want to lift.
This is usually not the case.
More often, they don’t lift bc it’s not being offered.
Reasons for not being offered range from coaches thinking it’s not important to not knowing what to do.
Girls do want to lift.
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When a sport coach asks the SC for input for practice conditioning/speed …
That’s how you’ll know for sure you have trust and buy in.
When HC’s and SC’s work together… everyone wins.
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No more 1 mile test for volleyball athletes.
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Sprints with no rest between rest is not speed training. It’s conditioning.
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Wearing ankle braces to prevent a sprained ankle may keep you from spraining your ankle, but you’re more likely to injure the knee.
Which would you rather have? A sprained ankle or a knee injury?
Stop bracing uninjured ankles.
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HS S&C is only as good as the attendance.
Great programs are only great when they're actually executed.
Shout out to all the coaches who make sure their kids get to the weight room.
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Stop asking me what sport my 11 year old will play in college.
She’s 11.
Her goal this summer is to watch every single episode of sponge bob in order.
Not a goal I would have chosen, but she’s 11.
She’s not specializing any time soon, you turkeys!
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High school weight room should be college prep for everyone.
If you’re an athlete, you’re being prepared to manage the college weight room.
Even if you don’t play a sport in college, you’re being prepared to take care of your body on your own for the rest of your life.
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Stop telling teenagers that if they work hard enough, they’ll achieve their goals.
The truth is, we can work hard, smart, consistently and still come up short.
But it’s better to have tried and failed than not have tried at all.
Teach them go for it, fail and bounce back
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We lost my mom early this morning, after a 27 year battle with Parkinson’s disease & dementia.
She suffered terribly for so long.
I’m relieved she’s not suffering any more.
She was a fighter her whole life. She’s finally free. It’s weird feeling both sad and relieved.
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How you enter a room matters.
Our football team is required to enter the weight room quickly, with purpose, together.
If they don’t, we send them back and make them do it again. I rarely have to do that bc they hold each other accountable.
Culture. It matters.
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As a strength coach, my favorite is when an athlete tries to look like they’re lifting but they really aren’t lifting and they think I don’t notice because there’s 40 kids in there.
I see everything.
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I’m fully aware that I’m more palatable to some people when I’m keeping my mouth shut about the inequities in S&C.
I know my voice makes people uncomfortable.
I’m not here to make you (or myself) comfortable.
I’m here to blaze a trail for women & girls.
Unapologetically.
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Coaching broad jumps - loading, exploding, landing and all the mechanics.
Kid jumps not very far.
Me: Just fling your body across the room and land on your feet.
Kid jumps a foot further.
This is HS S&C.
Our fancy cert and CEU cues tend to go out the window.
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It’s summer. She’s going to the pool, playing golf, skateboarding. It’s called BEING 11.
It’s also called TAKING A BREAK.
We’re looking at the big picture: longevity.
I’m realizing that early specialization and overuse injuries aren’t parents fault.
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Folks need to stop being surprised over female strength coaches who coach men’s teams.
“Wow, they really respect you?”
If you thought they wouldn’t, you assumed all boys are raised to believe they’re superior to girls.
Let’s give them and their parents more credit, K?
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She understands sports on a level people old enough to be her dad don’t.
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At the very least, coaches must implement a simple strength program in season.
Make it stupid-simple if you have to and coach the heck out of it.
Squat, hinge, Lunge, push, pull, press and 2 lift days...at the very least.
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Strength coaches spend hours writing programs just to have these kids ask if they can do what they saw on TikTok instead.
Listen… NO.
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When it comes to coaching form, there’s a learning curve.
There are going to be some crappy reps. It’s part of learning technique.
Science dictates what the rep should look like.
The art is in knowing when to let them work through imperfect reps & when to shut it down.
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S&C in high school means sometimes we have to literally show young athletes what an athletic position/stance looks like.
They’ve got to have an understanding of these positions from feet to head.
This is usually a motor learning process.
Thoughts?
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There is an insane amount of work that goes into building & coordinating an all school S&C program.
Logistics, schedule, communication, creating systems, managing, program design.. will require as many hours as coaching, maybe more.
But you can’t not do those things.
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The high school weight room has a broad spectrum of kids at any given time. Kids who've never lifted to kids who've lifted for 4 straight years. Kids who love lifting to kids who hate every second of it. Kids who lead to kids who don't want to be led.
& everything in between!
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Part 3:
Football team actually spends more time in the weight room than on the field. Learning and grooving patterns, then loading them and getting strong. They recover too.
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Coaches can’t help athletes who sometimes or never show up.
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You might be surprised to know not all strength coaches are out here trying to lift as much weight as we possibly can.
A couple of us train to be able to coach what’s in our programs, for longevity, durability and resiliency/health.
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Did anyone catch the sideline reporter at this Rose Bowl mention training that included balancing on a 2x4 on a medicine and picking up pop corn kernels and catching tennis balls?
Now I have to deal with every teenage boy asking me why we can’t do this every day this week.
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I don’t know how to tell you guys this. But there does not need to be a study to back up every training method we use.
That’s silly.
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What sports teaches, is that nothing is just handed to you.
If you want something, you have to work for it.
Every day.
And THEN you have to fight for it.
Every day.
Many careers require the same tenacity, so learning this now will serve you well down the road.
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No crocks in the weight room.
That’s it. That’s the tweet.
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She probably won’t make teams because I refuse to not give her body breaks.
We are raising a well rounded athlete and human.
And another thing: we take ski trips because she’s great at that too and loves it…
She’s gonna miss some games.
Have I mentioned she’s 11?
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High school S&C is a game of logistics and priorities.
Many of us are training a lot of kids by ourselves.
It’s chaotic.
The trick is to manage the chaos, and chip away at it until things run like a machine.
Teach and coach until your voice hurts.
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There are still a lot of sport coaches who don’t believe in strength training for HS athletes.
A lot who’ve been approached by strength coaches to help and they say “no thanks” 🤯
What you’re saying is “I don’t care about my team getting stronger/better”
🤷🏻♀️
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I’m generally nice.
Until someone mansplains something to me.
Then, you’re getting served.
Female strength coaches are here to stay.
Got it?
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I think the majority of strength and conditioning should be done as a whole team at school whenever possible.
Teams who train together off/pre season play better together.
I’m not knocking private training. I offer that too..just saying team training is better for the TEAM.
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The quest for D1 college offers is making talented kids believe D2, 3 etc is a crap option.
Social media “blessed to receive my 43rd D1 offer” is a big factor. Kids want what someone else has. They feel “less than” if they don’t get D1 offers too.
Very problematic.
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When a coach says they don’t do cleans because no one on staff knows how to teach or coach them, I applaud you!
I love cleans, but if there’s no one to teach the clean progressions, then it can’t be in the program.
If you can’t do them, you can’t teach them.
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