Freshman football did a great job for their first day in the weight room. They killed the first movement of our squat progression. Heel Elevated Zombie Squats via
@CoachAlanBishop
Sprint at full effort, rest, repeat. We start real speed work first thing after we warm-up. Today we fully rested 2-3min in between reps and our max distance was 30yds and we only did 5. No busy work was done while we rested and no anarchy happened.
This summer the majority of our agility has been open and constraints based. It is a lot closer to what we do in the actual game of football. I have categorized our drills based off of what
@Nick__DiMarco
is doing and this is a chase and evade drill stolen from
@MonteSparkman
Using “1x20” concepts this yr with all my groups. The idea that low intensity cannot build strength is false,especially with novice athletes. Had a soph today hit 215x14 in back squat @ 133lbs and a jr hit 255x14 @ 170lbs.1 set per exercise that’s it. Give them what they need!
We need to dose speed work in every week. Issurins residual training effects shows that speed adaptations are one of the first to drop off when not trained. This is really common sense. I think of how slow I feel when I haven’t full out sprinted and timed myself in month.
This is the biggest asset we have right now. If you truly want to have a great strength/performance program developing your middle school athletes should be one of the highest priorities.
Early training cycle for our middle schoolers will be using some concepts laid out by
@ZachDechant
in his book “Movement over Maxes” focusing on creating great movement patterns I can’t wait to see the results.
Sport is chaotic,competitive,and fun. Train and prepare accordingly. Some clips from our training session this morning. Drills and concepts stolen from
@ElonPerformance
and
@ADRCoachDev
High box jumps are dumb! Idc how well you flex your hips! Box jumps are meant to develop mechanics as well as decrease stress upon the body by decreasing forces upon landing. Here is an ex. from today. Posture needs to be better throughout the movement but the intent is there.
Thoughts on training HS athletes build a strong foundation with body weight movements. Preach/teach good sleep/nutrition habits. Load slowly, progressively, and at minimal adaptive cost. Let puberty do the work. Video of freshman squatting 185x14 started at 35lbsx20 6 months ago
The effect of Record,Rank,Publish. I’ve had this board up for 2 yrs with nutrition and weight room info. I’d see some glance at it and have had 5 kids really ask me about it. This year we post Fly-10 times weekly and everyone looks at it daily!
@pntrack
might be on to something.
Clips from today’s session. We started with REAL SPEED work and speed guys worked up to 2x20s 1x30 2x40s. Stations today were primarily open agility drills with one station being Wickets. Quality is key to each drill no junk reps. Guys have killed it this summer
Ext. tempos today run less than 75%. I’ll run these 2xWeek early then drop to 1xWeek while focusing on alactic/max speed efforts for several months b4 spring ball. Football is alactic-aerobic train to increase maximum output and train to improve the ability to recover from it.
Monday and Wednesday we train our “Hardware” Improve Outputs and enhance mechanical efficiency. These include Max effort sprints, Plyometrics , Planned COD.
“Game Speed Cond” train the demands of the game! I stole the idea from
@RUGBY_STR_COACH
but we are not using it in a testing format. Difference is offense does a set number of plays while defense rest then vice versa. Sprint whistle to whistle jog back rest varies between reps.
This is less than half the kids signed up and we’ll keep adding more. This is going to be a game changer. The Goal is to align with our high schoolers program and slowly build a solid foundation of great movement.
New addition. 7th and 8th graders training YEAR round. Learning how to move! This is going to be huge for their development
@HomeofSpartans
@BixbySpartanFB
We also trained Max Velocity on Monday and did some RSA(Repeat sprint ability) work on Tuesday. Train to prepare for the game not to be a “Speed only Guy” or “Mental toughness guy”ask what are the components that are most important and train those
FB is Alactic-Aerobic (Run fast recover in between). Many programs neglect both and just train Lactic( think 300yd shuttles) We used Mulit-movement tempo runs and some grappling for the bigs today for our “Low day” work to help us develop our aerobic system to help us recover.
Some clips from today’s acceleration sessions. Today’s themes focused on arm action rehearsal, finding correct shapes and postures with
@KenClarkSpeed
“3 bucket pose” general elastic qualities and of course actual sprinting.
@EMHSBoysHoops
@emhsbulldogs
.
Being consistent in training is the most important part of in-season lifting. A couple of clips of
@BixbySpartanFB
killing their pre-practice lifts and staying the course.
Trying something new today. “Max-Velocity” Position runs.Ask what is the highest speed achieved by each position in a game and practice it. Distances were anywhere between 25-40yds with 4-6 reps total and 2-4min rest in between.
If your not training “Max-V” I believe you’re missing a huge piece in your programing. (Note you have to earn the right first)
Benefits include:
⬆️hamsting resilience
⬆️Acceleration dev.
⬆️ Conditioning (via Speed reserve)
⬆️physical qualities(elasticity,power, and strength)
Movement expression is a KPI I’m looking at closely this offseason.I’m using
@ALTIS
kinogram method looking at accel shapes at toe-off and full support.Interesting to see the different strategies used and what we can improve on and probably just as important leave alone
This will be a huge learning opportunity. You will get hands on experience coaching great high school athletes. If you are interested please send me an email cmyers
@bixbyps
.org
All of our “Beast of the Week” this offseason. These boys brought their Lunch Pail to work everyday! Ready to take it up a notch this summer
#Fearless
@emhsbulldogs
Taking some concepts from track keeping some “high” intensity elements at really low volume the day before the game to keep the nervous system sharp and ready to roll for game day.
Today was 4x3 trap bar jumps w/ 4x4 pogos 4x2 “speed squat” w/ 4x2e split jumps that’s it.
Love this quote from DaVinci in “Gamechanger” Simple does not = easy or novice .The more I learn/watch the more complex and chaotic sport truly is. Simple adaptable actions need to be implemented to answer complex issues.Adding more complexity to complex problems isn’t the answer
One thing that’s really helped me in all aspects in life not just as a coach is reading.Not just training books but philosophy,history etc.seeing things from different points of view and applying them to life and your field is invaluable.Haven’t read all of these but I can’t wait
5th hour hitting their “Potentiation Circuit”. Every day we start with a very basic warm up then proceed to a Jump Circuit or an Upper Body Power circuit. This does two things.
1. Trains different qualities such as Elasticity and Conc/Ecc RFD
2. Preps us for main lift
The past 2 yrs I’ve been obsessed with teaching speed but as a former defense tackle who has short femurs(great for squatting and taking on double teams) I knew it was one thing I had to work on so I could teach it more effectively. Trying to get better still slow though 😂
Gotten a lot of ? of what we are going to do so here are mobility warm/ups, body weight circuits, and a sprint session. Read the training notes and if you have any ? On names google and myself will be your friend!
@goemhsathletics
@EMHSBaseball
@EMHSBoysHoops
@EMHS_Bulldogs
Record Rank and will publish! Starting practice off with speed development. Ensuring we are achieving max velocity each week. A lot of coaches say we need to get stronger in season,we also want to get faster! Thanks
@CoachStokowski
for the idea using coaches eye to time.
Great job by the guys today. I think it’s important to train in chaotic environments. Two days we emphasize speed/cod/acceleration. Prioritizing speed and efficiency of movement. The other two days are like this. Preparing for contact and performing in an open environment.
Today
@CoachMyersSC
hosted a
@BixbyPS
physical education Professional Learning Community (PLC). We appreciate our elementary and intermediate teachers from across the district working to align our curriculum! Just another way our district continues to improve!
@HomeofSpartans
Reading
@stevemagness
book “Science of Running” he hits the nail on the head of how to prepare and progress training for not just running but all Sports!
1️⃣Start backwards
2️⃣Work the extremes
3️⃣Bring it together
4️⃣Never leave anything behind
5️⃣ Progress everything
Contact prep with our middle school group. Benefits include
1️⃣ Body control= Control your opponent
2️⃣ injury mitigation. Ground familiarization, getting comfortable falling or being in a compromised position preps the body when it actually happens in the game
S/O
@ADRCoachDev
Learning to interact with the ground and control your body is an essential skill. 7th graders performing some crawl and tumbling exercises before our weight room session today.
@BixbySpartanFB
@HomeofSpartans
1 WK Difference(not perfect)
3 points
1. Showed the athlete the pics and the improvement = huge boost of confidence
2. Coach up the actual movement. Don’t rely on regressions all the time
3. Looking up isn’t a bad cue when the athlete exhibits large amounts of spinal flexion
Some highlights from Thursday’s summer pride. Focus was on building technique,tissue capacities and some work capacity.
✅Rudiment Hops
✅
@DCSportTraining
cutting progression
✅Tempos (70%) 1-cut
An Offensive game principal is to create space.
@RUGBY_STR_COACH
talks about elite runners hit the “triangle” often. This hides intent and gives the runner options. Cool to see these concepts in action every day from the best running back in OK
@braylinpres2022
Second post season lift this morning. Getting back to basics with tempo clean pulls. Building back up and slowing things down after going heavy throughout the season.
What is “game speed” and how do we improve it? via
@Fergus_Connolly
book“The Process”
1️⃣Maximize mechanics/physical outputs to move optimally
2️⃣Understand how to use these movements to achieve a tactical goal
3️⃣ Practice tactics/movements in response to environmental constraints
I have been using ISOs post season for several years now after reading Jim Snyders write up in
@CVASPS
manual
#2
the article is fantastic and I have seen benefits just from using a couple weeks a year
ISO Sandwich RDLs via
@WSWayland
w/Plate Push up holds for our transition block for
@BixbySpartanFB
ISOs help regain ROM lost in season and help with tissue remodeling.
Last day of summer pride! We ended with some “Class Warfare”. The kids have worked extremely hard all summer, including today so we had some fun to end it!
@emhsbulldogs
#fearless
With the next week off for the Fourth of July we tried to celebrate a little earlier this year and have some fun.
@jj_ruff
taking 275 for an easy 5 in the best outfit of the day!
The weight room matters more than anything in athletics and there is no place better to grow physically than
@BixbyStrength
@CoachMyersSC
Can’t wait to get to work!!
Excited to speak and even more excited to learn from a great group of coaches. Oklahoma coaches this is a great opportunity to learn about S&C specifically at the high school level.
First day of our first official week and were off to a good start.
@emhsbulldogs
We start with performance DAY 1:Sprint/jump/throw/ technical work was the emphasis today. We ended with some aerobic/robustness circuits to get some ESD in and to build some tissue tolerance.
Our athletes perform the same off-season “lifts/movements” but in our off-season program we also adjust volumes and intensity based on time of year for what sport they play. Using simple exercises and a simple workout structure makes it easier to do this.Don’t make it complicated
Simple things done well.
Session for all off-season groups included the following. Moving from high intensity to low intensity.
1️⃣Jump circuit
2️⃣Pin Power Cleans
3️⃣Front squat
4️⃣Hamstring, hip, yielding isos
In my short time at Bixby, Zach is one of the hardest working/most respectful student athletes I’ve ever been around and is a straight up DUDE at everything he does. Congratulations!
Coming off a big tournament win
@EMHSBoysHoops
got after it today with some Tempo Clean Pulls,Back Squats and Rows. They lifted everyday last week even on game days (3 games/4days) In season doesn’t mean off. Coaches need to adapt and listen. Athletes communicate and work hard.
Been doing tumbling/gymnastics with our football team for a while now and one thing I’ve notice is that the majority of the athletes that do these drills the best are our wrestlers they understand body control/awareness is the first step in learning how to “control” your opponent
Day 2 of summer pride for
@emhsbulldogs
theme was “Performance Support via
@CoachJoeyG
or “low day”
Our support day today included the following
Contact Prep: Crawls and rolls
Tempo: Cod tempos (70% effort)
Rotational power: Extensive MB throws(not shown)
Mobility: Hip Hurdle
After some acceleration drills and technique work we did a “crazy” speed drill called sprint fast and rest long. 4x20-30 yard sprints all out and 3-4 minutes in between.
HS BBall players always ask how can I jump higher? There’s no need for int. jump training in HS. I’ve walked in after a BBall practice and kids were jumping trying to dunk or touch rim. Fill in the gaps! Gen. Strength, rudimentary hops/skips, and extensive jumps go a long way!
I love the use of “tempo” deadlifts. It increases TUT on the posterior chain and makes the athletes OWN the weight. We use these early to emphasize technique and to prepare the body for heavier loads later on. The slow tempo up and down makes the athlete feel proper positions.
Trying to consolidate/create “manuals” for everything I do. It’s a work in progress but I’m open to any criticism. I also hope this helps. This is my “cheat sheet” for linear speed in football. Still working on jump/throw vol. but all sprint volumes are stolen from
@IUCoachJosse
No more than 2 sets have been used on front squat this offseason working through our modified “1x20” . Video of a sophomore hitting 243x15 easy and in the back a JR. @ 140lbs killing 185x15. (Depth consistency could be better on both) Also reps fly up fast on “jock jams Friday”😂
Clips from our acceleration day yesterday. Some technique issues to clean up but can’t beat the basics. Wall drills for posture and pattern then walk in and jog in hill sprints at a 90% effort to emphasize technique. Kids are working and committing to getting better.
Summer training starts this week.The goal is to assess where the athletes are at both from a general work capacity and a neural/elastic standpoint.This doesn’t mean running them into the ground or testing them but by watching how they perform these simple tasks. Here is our day 1
Biggest realization in the past 6-7 months. Low intensities (55-85%) in the weight room drive adaptation just as well or even better than high int. (85-100%). Look at the successful works of Dan John, Bondarchuk, Yesis, Prilepin and you’ll see low intensities and great results.
The majority of daily testosterone release occurs during sleep. In fact, there's a direct linear correlation between length of sleep & testosterone levels.
So if you want to be lean, jacked, energetic, confident and injury free... turn off Fortnite and go to sleep
Reading “Game Changer”makes me see how little physical development impacts performance compared to what we think it does.Made me think about great athletes I’ve been around that were poor in the WR but great on the field. Physical development is just part of a much larger puzzle
Acceleration is a skill and it must be practiced daily! Started this morning with two point-(deep knee bend) starts then ended with some plyo starts. Simple > Complex
#speedschool