Nat Sauberan
@natsauberan
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Assistant Director of Athletic Performance at Gardner-Webb University
North Carolina, USA
Joined February 2012
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Pinned Tweet
A huge emphasis on Straight Leg Bounds/Primetimes & Backwards Sprinting reaps massive dividends for
@GWU_MBK
&
@GWU_WBK
basketball players🏀🔥
A
@bobbystroupe
paraphrase is to teach the hamstrings to act as the reins for femoral rotation while also eccentrically…
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While I’m biased cause Christian McCaffrey is my favorite athlete, watching high quality training done with insane levels of intent is always impressive.
On the leaps, watch his toes come up in the air for anticipating ground contact and creating a VIOLENT strike with the…
Christian McCaffery trains like a Sprinter.
There’s a reason you should run Track.
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Reflexive Performance Reset (RPR) is a must add for athlete performance. During their day-to-day life, athletes are already on sympathetic nervous system overdrive. Being in that state constantly is not good for general life or performance. Sooner or later things go wrong as the…
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Honored to be named the Head of Football Strength & Conditioning here at Morehead State University! I’d like to thank
@coach_genung
& the Football staff for their trust, and MSU Athletic Director Kelly Wells for his vision of the future for MSU athletics. I’d also like to thank…
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More oscillatory deep tier work today!
Another massive benefit is it eliminates the “tight hips” complaint so commonly heard from athletes or as a criticism from coaches in how a player moves.
The deep tier manifests itself on the court because it not only matches some of the…
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🧵 on winter S&C programming strategy for Football (specifically at Morehead State)
Goal
#1
: Take advantage of the 7 weeks until the next mandatory report date. Help athletes understand that they can’t claim to want to play deep into December and January if they go AWOL for…
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Toughness is doing what you’re supposed to do, when you’re supposed to do it, with maximal effort. Fake toughness talks about it instead of being about it.
Excellent toughness on display today from Morehead State football after a tough loss and rough travel schedule. They got…
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Bio updated & 24 hours to game time!
🦅🔥BEAT WEST VIRGINIA STATE🔥🦅
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Awesome week of training for
@MSUEaglesFB
capped off by Defensive Back
@JMcCall9_20
crushing a 500 lb RDL
Used the jump mat to plug numbers into the Sayer estimated power formula after converting to a Vertec value using the Whitmer et al. regression equation (big thanks to…
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Great TEAM win over Davidson, 47-17!🦅🔥
Also, not many people are built physically or mentally like
@J_louis27
is. A truly SELFLESS teammate with a world class attitude. Captain for a reason!
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Hats off to our team, what a great way to end the day with another Morehead State Football WIN over Valparaiso!🔥🦅🔥🦅
#SoarHigher
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Excited to say that I have accepted a position as an Assistant S&C Coach at Morehead State University, which is a Division 1 university in Kentucky. Very thankful for my time at Belhaven University and learning from Coach Wood!
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Believe it but can’t prove it, but it seems that the better athletes on the teams I’ve been around do better on heavy calf raises even if they’re not classically strong in the main lifts.
Calf strength? Foot/ankle complex strength? Understanding leverage with the foot?…
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Upper Body Strength session after a long travel day yesterday. Especially within the couple days after a game, EDT or Upper Body are great options to maximize benefits when outputs are limited. For the day after a game, EDT is typically the choice while Upper Body is the choice…
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Shot down the Flyers! Great Morehead State Football TEAM WIN over Dayton!
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🔥Elite week from
@GWU_WBK
&
@GWU_MBK
on the court and in the weight room🔥
Crossover Bounds for hoopers
@McInnesWatson
style🏀
Pair your stimuli up as much as possible and reap the rewards of a more fun and engaging session✅
#realtraining
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🔥CAN’T HIDE WHEN YOU HOP🔥
@McInnesWatson
Structure for a Gardner-Webb MBB & WBB max speed emphasis day is below.
Warm Up Circuit: (3x through BL to FTL)
1. Light Leaps
2. Light Split Exchange Leaps
3. Light Hops
Plyos + Sprints: (1 round = 2-3 jumps)
Medium Bounds (2-3…
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Post Rookie workout. Got some guys who WANT IT in this group💪🏻🔥
@aaronwood_sc
@belhavenblazers
@BelhavenFB
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Continuing to rack up high quality training every week🦅🔥
Each training group was locked in and focused on the work. Travel & Devo Mid/Skill hit Upper Power while Devo OL/DL hammered Lower Strength
Keep aiming for progress, and you’ll get closer and closer to perfection
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Celebrating our 1st anniversary week in Charleston, South Carolina!🏝️
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🔥🏀Day 1 plyometric training, with the focus on the skill of hopping🏀🔥
Fast ground contact times✅
High ground reaction forces✅
Increased confidence in landing and takeoffs at fast limb speeds✅
All important for basketball!
Starting from scratch in learning this skill,…
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Big strength week for Morehead State Football!
Especially in-season, giving athletes some autonomy over their training goes a long way. Recovery isn’t a linear process, so percentage based training won’t be perfect, particularly for starters and higher rep athletes.
The goal of…
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Huge congrats to Belhaven FB making the playoffs this weekend! Great players and coaches on this team led to a lot of great memories, and hoping they make even more memories this post-season! Go Blazers
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MENTAL TOUGHNESS:
The expectation in a Football game is that the athletes will be mentally tough. The expectation is that they will handle winning and losing with equal levels of maturity.
However, IMO it’s hard to be mentally tough if you’re not explicitly put into 3 different…
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Belhaven v. Millsaps, doesn’t get more intense than beating your rival literally right down the street
Which rivalry is the best in
@NCAADIII
?
@CalvinKnights
v
@hopeathletics
?
@AthleticsCMS
v
@sagehens
?
@WittAthletics
v
@woostersports
?
Another on the list or a different rivalry altogether?
#d3data
#d3
#d3sports
#whyd3
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Great session for
@MSUEaglesFB
today. Acceleration on the field and Upper Body Strength in the weight room. All of this was completed in only 45 minutes, so you don’t need to live only on the field or only in the weight room in-season. If you want intensity and capacity at both,…
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Big fan of making Thursday of a game week a speed + power session or speed session for the lower body with slight upper body work. Video of
@RyanUpp
crushing the Bent Knee Hamstring Rebounds.
Touching those high speeds and exposing the CNS/muscle groups to that stimulus helps…
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Acceleration & Full Body Strength for
@MSUEaglesFB
today, featuring this rep won by
@AndreNolanWhite
on the 20 yard Sprint
Even during the season, speed & accel need to be a top priority. Factoring in the weight of pads, matchups with a live opponent, and amount of practice…
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Got back to work today. Defense had a great session across the board. From athletes who played every snap, to those with a moderate amount of plays, to those who never saw the field.
Every athlete is like an individual puzzle piece, you need all of them in order to complete the…
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High quality first week of practice for these men. Excited to see even more improvement in the next week! Go Eagles! 🦅🦅🦅
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Increase the number of sets, drop the number of reps, and then watch strength skyrocket while also improving power adaptations due to the speed of the movement.
The bar moves faster with maximal intent when fatigue per set is minimized, thus making clusters a phenomenal…
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Always good to end the night on a WIN!🦅🔥
37-35 over West Virginia State🦅🔥
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A full year of adventures with you across Mississippi, Kentucky, & North Carolina. A lifetime of memories to go!
Happy 1st anniversary to the kindest, most thoughtful and enjoyable person ever❤️
@JoniahSauberan
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The Triceps Ladder lives on. If it’s good enough for
@aaronwood_sc
& the legendary Bill Gillespie, it’s good enough for everyone.
Start on a low rung and lower the bridge of your nose to the bar, then raise it up by 1 rung each set to account for fatigue. Super easy and gets…
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Lower body speed session for
@MSUEaglesFB
on the field and in the weight room. This session is the one closest to game day to ensure that each athlete has touched top speed 2 days before the game. Keeping it fast and emphasizing low volume is key
Since practice demands rarely…
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Bye week = strength week for
@MSUEaglesFB
Heavy RDL triples on the menu today. Great execution with the neutral chin position on this 415x3!
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Huge upper body day for OL/DL/Animal! Video of
@ArtClayton_
blasting 340 at his 90% single.
Different upper body days depending upon snap count, but similar styles. For the devo squad, the emphasis has been smoking heavy singles as a form of cluster training. If 3x5 was on the…
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Great lift for Morehead State Football today! Devo squad got AFTER it while the travel squad did EDT. Impressed with the effort & focus in this group! A good video of a couple high quality reps from the WORK they put in today to get better🦅🔥🦅🔥
Devo OL/DL Weight Room (8x…
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Sometimes you just have to get some curls in
@BradleyWest_14
🦅🔥
Big Upper Body week to close out the season!
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Excited to spend the summer in Pennsylvania working for the University of Pittsburgh’s Sports Science team. Go Panthers!
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Huge congrats to the guys at Belhaven also! The staff and those athletes have put in so much work and I’m glad to see it pay off!
#LeftNoDoubt
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Shout out to the 6am session cause they killed it today! Awesome group made up of both travel and devo guys that got the job done. High levels of focus, passion, and willingness to work. One of the best individual sessions I’ve been a part of in collegiate strength &…
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3-Man Sideline Pursuit Drill from our Agility/Curvilinear Speed Day. Unlike the 2-Man version, this variation is skewed in favor of the defenders. If we want to train agility, this requires some type of decision-making process in response to a stimulus, which is typically another…
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The definition of hard coaching needs a complete reset. What hard coaching really is: being honest with players, being consistent with the players, and building up the relationship so that a failure to meet expectations on their end intrinsically bothers them.
Hard coaching is…
I once witnessed Urban Meyer chewing out a 5-star true freshman in front of the whole team. That freshman stuck around, lost maybe 3 or 4 games total in college, and became a first-round pick. Things are different now. But that doesn't mean hard coaching doesn't still work.
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12 Bench PRs during the Devo Squad lift today👀 not bad for a random training day!🦅🔥🦅🔥
#SoarHigher
#BrightFuture
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Huge benefits to starting every session with Light Tier and Deep Tier Plyos
@McInnesWatson
Rather than a classic warm up that won’t move the needle in athletic development, being able to take advantage of learning ground contacts with various levels of stability, teaching…
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Great sprint session this morning for Morehead State Football! Competitive rep between
@kyledaly161
&
@CadeSully18
for 30 yards. Can’t hide or make excuses when the matchup is 1v1!
Especially on Acceleration-biased workouts I like bleeding the sprints out to 30 yards to really…
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Full Body Strength day for the Devo Squad!
More clusters for the win
Delay fatigue✅
Higher power output✅
Better strength gains✅
Bench PR in the middle of the workout for
@drewdickerson72
during his sets.
Full Body Strength Workout:
Warm Up
Barbell Back Squat 3x2 @ 75+%…
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@McInnesWatson
smashed those earlier today with
@GWU_MBK
during the Deep Tier part of the warm up
MB Oscillatory Deep Leaps
MB Oscillatory Deep Split Stance Leaps
MB Squat to Good Morning
When the players mention how good they feel after and your 6’10 athlete actually feels comfortable with…
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Submitted my thesis today to Belhaven and officially done with my MSA✅
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Make sprints competitive. Time them, race them, or have them try to tag each other as
@coach_rose2021
did today. Longer distance Acceleration session on the menu.
Today’s Mid/Skill session
Field: (add RPR between reps)
Sprint 2x5y
1x10y
1x20y
1x30y
Weights:
Trap Bar Jump 5x1 @…
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First day of wrist bands after getting the Freelap. Seeing
@WeiszPOWER
and his athletes with these was worth copying. Women can earn 18 mph and beyond, men can earn 20 mph and beyond.
#SpeedKills
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These in-game comparisons of a prospect’s top-end speed to an NFL player’s top end speed are not as helpful as they seem on the surface. It’s very apples to oranges and only misleads fans into thinking they’re getting “the new fastest X in the NFL by multiple MPH!”
1. The hash…
Shedeur Sanders reportedly hit a speed of 20.1 MPH in Colorado’s game against USC this past weekend.
For reference, not ONE starting NFL QB has reached that speed yet this season.
Many NFL scouts reportedly believe Sanders ability to run as a QB is one of his most “underrated”…
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Max output field work + hypertrophy clusters = great training block😤🔥
#SkoDawgs
Fantastic finish to the week to wrap up a great Winter I training cycle!
Love the way this groups attacks the work.
#ATTACK
#NoFlinchDawgs
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The structure for field work is critical towards maximizing time spent on it.
For us, each day hammers a different emphasis.
Monday: Linear and Curvilinear Acceleration
Tuesday: Tempo
Wednesday: Linear Speed
Thursday: Tempo
Friday: Curvilinear Speed/COD/Agility/Linear Speed…
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Great practice to cap off the bye week! Ready for conference next week🦅🔥🦅🔥
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Heavy single at 340 lbs (somewhere between 90-95%) on Barbell Bench Press today.
Lots of focus on accessories in this block courtesy of
@aaronwood_sc
and I’m loving how they feel. Gotta be able to support the amount of heavy work!
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Lauren Snell of
@BelhavenWSoccer
crushing Hop Scotch from today’s session. Spent a lot of time this semester working on landing and takeoff skills based on the work done by
@McInnesWatson
and seen huge dividends paid in on-field movement.
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Building off the 4 Man Box Tag drill we’ve been doing, opening the field up into 1 Man Sideline Pursuit helps add a decision-making component while accelerating. While the concept of sideline pursuit is not unique, messing with the variables to change the emphasis of the drill…
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Honored to announce I’ve accepted a Strength and Conditioning Graduate Assistant position at Belhaven University. Let’s go Blazers!
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🧵1. Used semester jump mat data to create Athlete Profiles for
@GWU_WBK
players. For each athlete, data was used to create trend lines and box & whisker plots for four different jumps: Approach Jump, Bounce Test, Hands on Hips Countermovement Jump, and Vertical Jump.
(Also,…
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Easy way to microdose Acceleration training in the Warm-Up
1. Light and Deep Plyos using the
@McInnesWatson
tiers
2. Push a light to moderate sled as fast as possible. It’s heavy enough they have to dig in to push, but not heavy enough that they need to build up to it. Between…
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Proud of Bryce and Kaleb. Both go the extra mile in preparation and training, glad to see it pay off for them with some recognition!
𝗣𝗙𝗟 𝗣𝗹𝗮𝘆𝗲𝗿𝘀 𝗼𝗳 𝘁𝗵𝗲 𝗪𝗲𝗲𝗸: 𝗪𝗲𝗲𝗸 𝟭𝟭
@MSUEaglesFB
quarterback Bryce Patterson
@MSUEaglesFB
defensive back Kaleb Lyons
@valpoufootball
linebacker Max Samuel
📄
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Sleeping 8 hours a night literally provides you with anabolic steroids yet people still focus on supplements first to improve their performance and recovery.
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Tough loss today, but gotta find ways to refresh and prepare to get back to WORK the next day. Thankful for
@JoniahSauberan
coming to the game today and our time spent after!
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Had to hit the
@POWERRivinius
staple to build a better and stronger back💪🏻Intensity triples at 100 pounds
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Crawling is one of the most versatile ways to create a robust shoulder. As the shoulder joint has the greatest range of motion of any joint in the body, being able to be strong in awkward positions is a must for a contact sport with a lot of hand fighting. Adding more unique…
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Enjoying some barbecue in the beautiful Charleston weather!🌴
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What a great TEAM win for
@GWU_WBK
over UNC Asheville! Proud of the effort from these Runnin’ Bulldogs!🔥🏀
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Celebrating
@JoniahSauberan
with a birthday brunch in Charlotte, North Carolina! Happy 23rd birthday!
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🧵1. Used
@DashrMPS
timing gates to create Speed & Acceleration profiles using Aaron Pearson’s Midsprint package in RStudio. Relative to position, players were bucketed according to needing more speed or more acceleration based on the results of their 40 yard dash.
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100% recommend being a Graduate Assistant for Coach Wood. Not only do you get to be around some great teams, but you also get to learn from one of the best I’ve seen at gaining commitment from teams and squeezing the juice out of every program he writes.
🚨Fall 2023 Job Opening🚨
Belhaven University S&C is seeking to fill two GA S&C coach openings. Team assignments TBD, but prospective coach will be in charge of programming for assigned teams as well as assist with
@BelhavenFB
Contact: awood
@belhaven
.edu or DM
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Top rookies post-lift. They are going somewhere with this dedication to technique and effort!
@aaronwood_sc
@BelhavenFB
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RB room looking DEEP with talent this year👀🔥🦅
.
@MSUEaglesFB
has a lot to be excited about in the backfield this season, as James Louis (2022 Second Team All-PFL) and Chance Harris lead the running backs into 2023.
Story:
#SoarHigher
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“If you don’t have the time to do it right, when will you have the time to do it over?” -John Wooden
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Late night trip back is always that much better after a WIN! Great team victory over Radford🏀🔥
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Definitely
@aaronwood_sc
and his skill set at adapting to the circumstances while still pushing for complete sports performance. It’s because he constantly tries to beat himself each year at his programming ability. I’ve seen a lot of coaches who never try to learn and are…
S&C coaches, who is your biggest mentor in the game? What's one skill or piece of advice they gave you that you still use today?
Tag them and we’ll RT!
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Hit me up so I can coach you on marriage advice😉 big congratulations!
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