Pat Basil @pbasilstrength Twitter profile | Pikagi

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Pat Basil

@pbasilstrength

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10+ years in Strength & Conditioning • Trained 650 athletes across 29 teams by myself • I’ll show you how how through simple and effective S&C program design

Free program design guide →

https://t.co/DoCfNQsdF7

Joined October 2016

Don't wanna be here? Send us removal request.

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@pbasilstrength

Pat Basil

@pbasilstrength

1 month

Do this many sets per day: 20-25 total sets (including warm ups) is enough volume to apply the training effect athletes need. Beginners can do even less. Higher training age athletes can get away with as high as 30 total sets per day, but I have not found that to be any more

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Weight gain hacks: - PB & J's - Trail Mix - Whole Milk - Ground Beef - Eggs - Cheese What else?

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Just a thought

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Overrated: - Compression boots - Foam rolling - Ice baths Underrated: - 8+ hours of sleep - 1g of protein per Lb of BW - 1.5-2g of carbs per Lb of BW - Water

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

"If you want to make everyone happy, don't be a leader, sell ice cream" - Nick Saban

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Olympians training on a dirt track, but some kids can’t fathom working out without airpods in

@trackstaa_

TRACKSTAA

2 years

Olympic medalists just look effortless when running…

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

My top 4 hip mobility drills🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

One thing I've noticed The athletes that make the most progress in 4 years are the ones who commit to training hard over the summer and breaks It's not sets, reps, exercises variations, or methods It's consistency and commitment to training That's the secret

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Exercise science terms you need to know This is a 4 year degree in 2 minutes 🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Weight room strength not transferring to the field? We've all had that kid who was strong as an ox but had no "pop" or burst on the field Here's why and the 5 tools to fix it🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

How to build a 45 minute lift 🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

4 years

Sunday schedule: - 5am wake up - Cold shower - First workout (fasted) - First black coffee (fasted) - Meditated while taking second cold shower - Second black coffee (still fasted) - Read 100 pages Just kidding. Got out of bed at 9:00 then put cream and sugar in my coffee

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Exercise order matters Steal this workout builder template Then run the sample workout at the end 🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Overrated for recovery: - Compression boots - Foam rolling - Ice baths Underrated for recovery: - 8+ hours of sleep - 1g of protein per Lb of BW - 1.5-2g of carbs per Lb of BW - Water Prioritize these this preseason

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

“Division 1 experience preferred” Having both played and coached in D1, and now in D3 myself, I can honestly tell you it makes zero difference Either you have the knowledge, can teach, lead, and mentor, or you can’t Experience at multiple levels makes you better, more robust

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Something I've noticed Our athletes that make the most progress in 4 years are the ones who commit to training hard over the summer and breaks It's not variables, exercises, or methods It's commitment and consistency That's the hack

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

Plyometrics They're not that complicated Here's a 12 week progression you can run right now 👇

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

The most underrated skill in life is showing up consistently

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Overrated: Massage guns Underrated: Going to bed before before midnight

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Textbook: This is the Krebs Cycle Coach: ok but how do I program for 40 kids Textbook: Mirrors should be 18” off the ground Coach: what about condi- Textbook: Sarcomere

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

How strong is strong enough? I go by these strength standards Strength is the low hanging fruit until they can hit the Minimums The Goal numbers are the point of diminishing returns for strength alone (maybe sooner)

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

Most athletes do best with Jumps 2x per week Here’s a 12 week 2x per week Jump progression One unloaded, one loaded Run this progression👇

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

“Will lifting during the season make me sore on game day?” Short answer: No Long answer: No it won’t

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

The most underrated skill in life is just doing the work when you don't want to

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Something I've noticed The athletes that make the most progress in 4 years are the ones who commit to training hard over the summer and breaks It's not sets, reps, exercises variations, or methods It's consistency and commitment to training That's the secret

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Some "rule of thumb" guidelines for programming: Strength: 65-85% for 3-5 sets of 3-8 reps Size: 50-70% for 3-5 sets of 8-12 reps Power: 3-5 sets of 1-5 reps at 40-60%

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Need to increase your vertical jump? Follow this 12 week plyometric progression 🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

My Top 5 Shoulder/T-Spine mobility drills🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

4 years

Here’s an S&C lesson the don’t teach in ExSci 101: Realistically in the NCAA/HS setting, 60-80% of your programming is going to be dictated based on your space and equipment alone You can have the perfect workout drawn up, but if it creates massive traffic jams it won’t go well

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

How strong is strong enough? I go by these strength standards Strength is the low hanging fruit until they can hit the Minimums The Goal numbers are the point of diminishing returns for strength alone (maybe sooner)

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Tired of spending hours programming? I was too So I made a solution to both of our problems This is the easiest programming template you’ll ever use 🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

“How do you motivate your athletes?” I don’t Motivation fades after two weeks So what keeps them coming back? Purpose: We’re here to get better, stay healthy, and win Experience: The weight room is the best party on campus. They love it Results: High ROI on time invested

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

How strong is strong enough? I go by these strength standards Strength is the low hanging fruit until they can hit the Minimums The Goal numbers are the point of diminishing returns for strength alone (maybe sooner)

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

“Do you do position-specific training? My son is a cornerback” Your son is 10 years old

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Post-lift stretch routine Do these 10 stretches to recover faster and feel better 🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Gains are made during recovery, not during training You MUST have off days

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@pbasilstrength

Pat Basil

@pbasilstrength

6 months

FCS Football Royalty

@bikkzie

bikkzie

6 months

literally what goes on here

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Getting stronger is 10% programming, 10% coaching, and 80% showing up and doing the work consistently for months and years

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Strength & Conditioning has to be made a priority for the program Nothings happens if support from the coaches isn't there

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Things you need to know: - How to structure a basic program - How to work around injuries - How to train in-season - Exercise selection Things written about in textbooks instead: - Sliding filament theory - Classes of levers - Golgi-tendon organs - Krebs Cycle

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

Weight gain go-to's: - PB & J's - Trail Mix - Whole Milk - Ground Beef - Eggs - Rice - Pasta - Butter What else?

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Is a 265lb Bench Press good? If you weight 280lbs, no it's not If you weight 180lbs, it's exceptional Relative Strength > 1RM

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Finished my upper body lift in 27 minutes today Lower body took 38 minutes yesterday Explain to me why you think your 15 year olds need to train for 2 hours again?

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Do sprints first in a workout at peak freshness Fresh = Fast If you're not sprinting at 100% speed, you're not getting faster Do this: - 2-4 reps - 10-20 yards - Fully recovered Then go inside and lift

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

Weight room strength not transferring to the field? We've all had a kid who could squat a house but had no "pop" or burst on the field Here's why and the 5 tools to fix it🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

Weight room strength not transferring to the field? We've all had that kid who was strong as an ox but had no "pop" or burst on the field Here's why and the 5 tools to fix it🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

5 years

Fear the strength coach? I don’t run a fear based weight room. My WR is the most positive, exciting, energizing, uplifting place on campus. They always leave with more energy and are never crushed or exhausted. Party in the WR is best party on campus

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@pbasilstrength

Pat Basil

@pbasilstrength

4 years

I propose a movement to normalize Thanksgiving steaks instead of way overrated turkey

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Getting stronger is: 10% programming 10% coaching 80% showing up and doing the work consistently for months There's no shortcut

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

"How do I gain muscle without getting fat?" 1. Actually train hard on a set program 3-4x/week 2. Calories: (BW x 15) +500 3. Protein: 1 gram per LB of BW 4. Carb: 2+ grams per LB of BW 5. Sleep: 7-9 hours for most A gain of .5 - 1 pound per week is ideal Screenshot this

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Lifting heavy is not the best way for your athletes to get stronger What? It's true. Here's what to do instead🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Dedication looks like obsession to the mediocre

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Weight gain hack: PB&J sandwiches 2 per day. Whenever you can't get a meal in or at night if you do They do not need to be refrigerated (you read that right)

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Gains are made during recovery, not during training No recovery, no gains

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

Do sprints first in a workout at peak freshness Fresh = Fast If you're not sprinting at 100% speed, you're not getting faster Do this: - 2-4 reps - 10-20 yards - Fully recovered Then go inside and lift

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Don't tell me you'll "Do whatever it takes" or "Go the extra mile" until you'll make the following a priority: - Get 8 hours of sleep - Eat 4-6 meals of quality foods - Drink enough water - Show up to workouts/practice consistently

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

3 criminally underrated posterior chain exercises you can do anywhere Do these and steal this 9 week progressions at the end🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

"No days off" completely disregards Physiology 101 Adaptation (gains) only occurs if the body is able to recover form the training stress placed on it No recovery - No adaptation No days off = No gains

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Training provides the stimulus, recovery provides the gains No recovery, no gains

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Your culture is the result of what you tolerate Not what you have printed on a T-Shirt

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@pbasilstrength

Pat Basil

@pbasilstrength

11 months

How strong is strong enough? I go by these strength standards Strength is the low hanging fruit until they can hit the Minimums The Goal numbers are the point of diminishing returns for strength alone (maybe sooner)

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Weight gain calorie formula: Body Weight x 15 +500 Get 1g of protein per Lb of body weight and least that much (meaning more) carbohydrate from good sources Steal this ⬆️

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Strength does not have to means 1RMs Examples of improved strength: - Athlete did 135x5 - can now do 135x8 - Zero Chin Ups to 3 legit Chin Ups - Same weight with much better control - Moving the same weight with greater speed

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Preseason Recovery 101 All the ice baths and foam rolling in the would won’t save you if you’re not: ✅ Getting 8 hours of sleep ✅ Slamming water ✅ Consuming adequate calories, protein, and carbohydrates from quality sources

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@pbasilstrength

Pat Basil

@pbasilstrength

10 months

How strong is strong enough? I go by these strength standards Strength is the low hanging fruit until they can hit the Minimums The Goal numbers are the point of diminishing returns for strength alone (maybe sooner)

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

S&C Pro Tip: Run 45 minute lifts You’ll get more groups through in less time and will force you to streamline your programming High training effect, reduced total volume which is easier to recover from. Can continuously train for a longer stretch 6-8 total exercises at MOST

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Force-Velocity Profiling Simplified: High 1RM + Low Vert Jump = needs more velocity (jumps, sprints, plyos) Low 1RM + High Vert Jump = needs more force (strength) Just program accordingly

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

What’s the best in-season recovery method? Actually training in the off season so your body is prepared

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Easy 12 Week Hamstring Progression🧵

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Normalize putting the heavy dumbbells on the top rack

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

There's really no excuse to avoid in-season training This can be done in 20 minutes or less right after practice: 3 work sets of each : 1A: Trap Bar Dead 1B: DB Bench 2A: DB RDL 2B: Chin Ups

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@pbasilstrength

Pat Basil

@pbasilstrength

4 years

Easy 16 week exercise progression: DB Split Squat (Weeks 1-4): 3x6e, 3x6e, 3x8e, 3x8e DB Reverse Lunge (Weeks 5-8) Same Barbell Split Squat (Weeks 9-12) Same Barbell Reverse Lunge (Weeks 13-16) Same That’s a whole semester done. Don’t complicate it

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Me Year 1: “I can’t wait to learn all the advanced science and training methods!” Me now: “Maybe if I label the Dumbbell rack with Wite-Out they’ll put them back in the right order”

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

There's really no excuse to avoid in-season training This can be done in 20 minutes or less right after practice: 3 work sets of each : 1A: Trap Bar Dead 1B: DB Bench 2A: DB RDL 2B: Chin Ups

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

The muscles of the Lower Back (Spinal Erectors, QL, lower Lats) make up half of the “core” that people love to rave about Robust “core training” must involve direct lower back work Too often it’s neglected

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

The programming formula ⬇️ ✅ 6 total exercises ✅ Two tri-sets ✅ 20-25 total sets ✅ 45 minutes or less I use this across 29 different sports Trust me, it works

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

“I thought I could do it”

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

In-Season injury reduction hack: Actually train throughout the offseason so you're prepared for the demand of the season

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

How to motivate athletes: 1. Don't bother. Motivation doesn't last 2. Deliver results 3. Create an experience and community they WANT to be a part of 4. Let the ones who don't want in find the door on their own You'll be left with a room full of kids who truly WANT to be there

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@pbasilstrength

Pat Basil

@pbasilstrength

1 year

How strong is strong enough? I go by these strength standards Strength is the low hanging fruit until they can hit the Minimums The Goal numbers are the point of diminishing returns for strength alone (maybe sooner)

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

One of the best life lessons the weight room teaches is delayed gratification It will probably take several weeks to see any progress But if you stay the course and put the work in, the results over the months and years will literally be life-changing Very powerful

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

"Will lifting in season make us sore on gameday? Short answer: No Long answer: Not if you do it right

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

The programming formula ⬇️ ✅ 6 total exercises ✅ Two tri-sets ✅ 20-25 total sets ✅ 45 minutes or less I use this across 29 different sports Trust me, it works

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Exercise Order 101 - Explosive Movements (Jumps, Throws, Sprint) - Main Strength Movement (Squat, Clean, Bench, etc) - Main Assistance Movement (RDL, Lunge, Row, etc) - Accessory Work/Trunk Not totally set in stone but a good template to follow 99% of the time

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

45 Minute lift: ✅ 5 minute warmup ✅ 6-8 total exercises ✅ Total body structure ✅ 2 upper ✅ 2 lower ✅ Trunk/Core ✅ Jump/Throw You'll probably be done sooner than 45 minutes

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Gains are made during recovery, not during training Adaptation doesn't happen if adequate recovery isn't allowed "No days off" is a one way ticket to plateau city

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Overrated: Core values painted on the wall Underrated: Clear instructions and expectations Being a head coach is more than motivational speeches and hashtags

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

45 Minute lift: ✅ 5 minute warmup ✅ 6-8 total exercises ✅ Total body structure ✅ 2 upper ✅ 2 lower ✅ Trunk/Core ✅ Jump/Throw You'll probably be done sooner than 45 minutes

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Removing what may be the only source of protein from a population that probably under-eats protein is not "healthy"

@NYDailyNews

New York Daily News

3 years

New York City public school cafeterias are going vegan-only on Fridays under a new policy from health-conscious Mayor Adams.

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Here's the formula: ✅ 6-8 total exercises ✅ 20-25 total sets ✅ 2-4x per week Start here ⬆️

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

Public Service Announcement The 45s are to be store at chest-height so you don’t have to stoop to grab them off the bottom peg That is all

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

How to create buy-in: 1. Explain the Why 2. Teach clearly and correct effectively 3. Deliver results 4. Create an experience and atmosphere they WANT to be a part of 5. Hold a high standard so the ones who don't want in find the door on their own Takes care itself in time

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

You don’t hear much about teams being “out of shape” late in the season It’s almost like… Playing and practicing the sport are the best way to condition for the sport 🤯🤔🧐

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Two things that build mental toughness better than any finisher you can come up with: 1. Showing up on time consistently 2. Putting in great effort when you don't want to

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

S&C Pro Tip With large groups, pair complex movements like Olympic lifts with idiot proof assistance work so you can focus on coaching the Olympic reps A: Hang Power Clean B: Band Pull Aparts C: Side Plank You coach A intently, they’ll handle B+C without your direct attention

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

50x40yd "sprints" is not developing the mental toughness you think it is It's teaching them that if they half-ass it long enough it'll be over You're teaching them how to hold back and survive, not attack and conquer You're doing the opposite of what you think Food for though

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Amateurs care about how much weight is on the bar Actual strong people care about how fast the bar moves

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Another huge reason for in-season training? It's a massive part of long term development It's hard to make serious 4 year progress in physical development if you start over from scratch every offseason

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Please understand Gains do not happen in the weight room Gains happen in your RECOVERY from the weight room No recovery means no gains

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@pbasilstrength

Pat Basil

@pbasilstrength

2 years

Two things people need to hear more often: 1. No 2. Too bad Life doesn't happen at your convenience

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@pbasilstrength

Pat Basil

@pbasilstrength

3 years

90% of programming is at the mercy of your logistics: - Space - Equipment - Number of bodies - Time - Coaches in the room Do the best you can with what you get

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