Just heard that some people think you should lift between 30-40% of your max while inseason....that's some of the craziest stuff I've ever heard. You will never maintain strength and power or build any strength going at 30% of your maximum ability.
Lift strong to be strong.
If you are a high school athlete...this summer you NEED to be with your TEAMMATES in the weightroom getting stronger and more explosive. You build team chemistry and trust NOW. Don't go out and spend your money doing "private training" with a "performance guru".
Strength & Conditioning is not a bootcamp class, it is not a workout class. It is structured, and periodized training sessions.
Anyone can make people tired, it takes consistent structured training to get people stronger and more explosive for their sport.
Never ever ever ever ever ever Back Squat with one of these on the bar. Please. Don't.
Particularly if you are an athlete of a violent high contact sport. Which is pretty much everyone.
Thanks for coming to my Ted Talk.
Carry-on with your week!
Mid Summer Testing:
Bench: if spotter touches the bar at any time...NO REP.
Squat: thigh has to be parallel to the floor, if not...NO REP.
Cleans: catch and stand all the way up with it, if not...NO REP.
Be real with yourself and your teammates.
#LiftOrDieTrying
My dad has been in the hospital for over a week with the last 4 days in ICU with covid. He got out of ICU into a regular hospital room last night....I ordered him a steak with fries and a brownie for supper tonight. A celebratory morale boost!
Lets Go!
Seniors, when you look back at your playing career...your success doesn't depend on the "amount of hardware" you've won. Success is becoming a man, learning life lessons, and leaving a legacy for others to continue to build upon.
I saw an upper classmen captain lifting with a freshman player during the team lift. That is leadership...captains lead, in either good, or bad ways. Make sure your leadership is the kind that makes the team better.
Happy Birthday August 1st 2019:
Ava Marie Margritz 6.7 lb 12:23a
Presley Grace Margritz 6.2 lb 12:25a
Everyone is going AWESOME.
Tabitha is a LEGEND.
We also win the award for first babies born in Holland MI in August 2019.
The weightroom and off-season workouts are so much more beneficial than just getting stronger or more explosive.
They teach you accountability and commitment to something so much bigger than yourself.
My wife, the LEGEND, is 33 weeks pregnant with twins each weighing over 5lbs each...still works 5 days a week, 9 hours a day...and still lifts weights and gets in incline walking 2x a week.
Tell me again what your excuse is for skipping a workout?
SHE IS A MACHINE!
If you see a teammate not putting in the work for the best interest of the team, and you don't call them out, challenge them to do more / be more, than are you really a good teammate?
Teammates don't let teammates be average.
#WorkLikeAChampion
As a D3 Strength & Conditioning Coach I never get access to any of the players in the summer time. So this time right now is no different in that aspect for our program as any other summer. Players hold each other accountable to get the work in while away from campus!
If you are a student athlete and are hoping to have a sports season this fall, and winter....you have to be smart in your social gatherings.
There is a very thin line we are walking on right now. Be smart folks.
Every college football team is doing some version of squat, bench & clean. The thing that sets you apart from everyone else is the little things...energy, effort, intensity, finishing.
#Brothers
#ATD
I can't believe it.
I am speechless.
So sad for these teams.
The work these kids put in with me for the past year and more to try and become a champion....GONE. 😶
Strength Coaches are wired a little bit differently than most people. I don't wake up and "go to a job" at 4a. I wake up and flip the switch to GO TIME at 4a. Get on board this train, or get out of the way. We are going full speed ahead. Let's. Go. NOW.
I can almost guarantee you every single college football team is doing squats, pwr cleans, bench presses, a lot of accessory work and conditioning / agility work.
What sets you apart from all of the others is your intensity...your desire to BE THE BEST.
ATTACK ATTACK ATTACK
When my dad was in the ICU with Covid back in November I told him we would celebrate getting out with some whiskey! I used
@FlyoverWhiskey
and had them make whiskey out of dad's own corn we shipped in!
6 bottles all with the Margritz signature arrived this week! LETS GO!
#RingTheBell
Adding something new to the weightroom starting this fall. The bell is going to be rung by a student athlete after a test whenever they increase from the previous test.
LETS GO!
Alright....I had my FIRST EVER Fairlife protein shake today. Easily 100% the best tasting ready to drink protein shake I've ever had. These were also super cheap in a 12 pack at Sam's Club!
Definitely a solid option to get in more protein during the day.
30g of PRO
2g of Sugar
In the weight room athletes need to be GREAT at the basics before moving to more complex movements.
It's a non-negotiable aspect of Strength and Conditioning.
Went out and got some food supplies yesterday morning for the first time in about 2 weeks. One of those items I purchased?
100 piece pack of bacon.
Why? I was at a restaurant supply store and it was bulk, cheap, and bacon is good stuff.
Tomorrow doesn't begin the 2018 season...its the next phase of the 2018 campaign, as that season started the end of November 2017
We've been preparing for this phase for the past 9 months. The early mornings (515a) the conditioning work, the 4th quarters, it all comes to NOW. ⚓
End of the day totals for me.
35,350 steps
17 miles of walking put in today.
No I don't run or do any type of cardio most days.
This is all from being the one man Strength & Conditioning staff!
#LetsGo
Every choice you make this summer DOES have an impact on the team....you might think you have 2 or 3 months until the season starts in the fall....but trust me...every choice IMPACTS THE TEAMS' SUCCESS OR FAILURE.
WILL WE HAVE SUCCESS BASED ON YOUR CHOICES OR FAILURE???
NATIONAL CHAMPIONS!!
Nobody saw us building strength and power over the past 3 years in the early 615a workouts.
Nobody saw us working in HEAVY SETS OF 1 in the weightroom the final 2 weeks of the National Tournament.
This team is a bunch of dedicated workers!
PROUD!
I don't set a "yearly goal"...I set a "daily goal"...wake up, kick some ass and be the best...go to sleep, wake up the next day and be even better. Boom. Let's Go!
CHAMPIONS.
The amount of work the
@HopeCollegeFB
team put in to achieve this makes it taste even sweeter.
Proud of this group! Now we prep for the national tournament!
A TEAM leader, or a TEAM captain holds their teammates accountable when they aren't performing at the highest TEAM standard.
If someone needs called out, call them out....it will make the TEAM better.
Everyone posts about their 2018....here's something about mine. I took over 5.5 million steps in 1 year. I do not run marathons, half marathons, or even 5ks. These steps all came from working to help others reach their potential and my own push to reach my potential!
#LETSGO
The Sign Of A Good Teammate:
They hold each other accountable for making good choices on the field, in the classroom, in the weightroom, and on the weekends.
Are You A Good Teammate?? 🤔
I consider a summer S&C training program similar to learning to swim. You start out the summer learning to swim in the shallow end and progressing to the deep end as the summer progresses. If you jump in now to the deep end where we are without learning to swim, you will drown.
The platforms are all aligned in a perfect row. Must mean the
@HopeCollegeFB
team is about to report and get in some testing for fall camp. T-Minus 2 Days!
LETS GO!!
PSA:
@HopeAthletics
student athletes, if your car has been buried in snow and not started for the past 4 days or so in this weather it most likely won't start. Your faithful Strength Coach carries jumper cables in the pickup...let me know..squats for payment! Ha!
If you are any type of personal trainer or strength coach and you post videos of your clients squatting on a Smith machine....I don't even know what to say. Please stop.
Day 1 back in the weightroom today with teams.
What we accomplished? A few basic things. How to hip hinge. How to work on range of motion in a squat and a few other single arm movements.
Basics.
Some people haven't had access to a weightroom in 6 months.
We got better!
I LOVE
@HopeCollegeFB
. Every day for 6 months we did a 4th Quarter. That was to prepare us for the grind in the 4th Quarter when we start 5o run out of gas but need to finish to win the game.
TODAY WE DID THAT. WE FINISHED AND WON THE 4TH.
#4thQuarter
This is a PRIME TIME example of a guy who bought into the Strength Program when I came to Hope College. I just implemented the plan...his unbelievable work ethic and desire to get stronger and more explosive got him to this point.
Let's Gooooooo!!!
This is officially the furthest North I have been. I'm used to corn in the true midwest of Nebraska. This land in the Upper Penninsula is nothing but trees once you get over the bridge!
GAME DAY COMING SOON!!
#BusinessTrip
662 CONFIRMED CASES of Coronavirus in Ottawa County Michigan. The population of my county is roughly 290,000 people.
This comes to 0.22% of the population has confirmed positive cases. Yet our lockdown is extended until June 12th? Unreal.
There have been NO crazy hype videos of
@HopeCollegeFB
in the weightroom this offseason.
Why??
Because we've been too busy grinding to get stronger and more explosive. Soon enough people will FEEL the wrath we've been keeping on the down low when we UNLOAD this fall. ⚡⚡⚡🔥
Put your head down and work...just work. Keep getting after it every single day.
When you truly buy in and trust the process, good things COULD happen. Nothing is guaranteed.
I hear a million commercial on TV and radio referring to the Covid Vaccine.
Why do we not have commercials on radio in regards to improving health through healthy eating, or exercise?
**This isn't a post for or against the vaccine, as I could care less your status**
I've been seeing all these posts of gyms and weightroom facilities doing a TON of cleaning and organizing....shouldn't you have already had pride in your work space before this and kept it clean and organized everyday anyways?
As a S&C coach you have to know when to turn up the dial and hammer down, and when to turn down the dial on the athletes.
Many factors go into it.
Physically, Mentally...especially during this crazy different time.
You can't just hammer down on them every day. 💯
Things you can control on a daily basis:
1) Being early to scheduled activities, never just "on time", be early.
2) Effort / Attitude. Show up early, and give your best effort every single time.
As a Strength & Conditioning Coach in MI during these crazy times I have no weightroom access, limited time/resources, people trying to pull me every direction.
What I DO have is the ability to teach kids how to be good people, work hard, and find creative ways to get better!
Accomplishments like this from
@HopeAthletics
this past year didn't come easy....once you get to the top...its even harder to stay at the top. Accept no excuses, and work work work to be better to improve yourself and your teammates!
#BeStrong