High School S&C Chronicles:
Athlete-"My AAU/Travel Ball/Select coach said I can't lift today cause of a tournament"
Me-"Does he work here?"
Athlete-"No"
Me-"Looks like we are lifting"
Former player turned assistant
@case_cook
When I first met him, bad back, bad knees, too many surgeries. Couldn’t squat at all
Good consistent hard training will repair and rebuild you, don’t let anyone tell you otherwise
#raiderstrength
Huge thanks to our booster club for some recent upgrades to the facility, jump mats, timing gates, chains, and hamstring rollers are not pictured.
Our kids will be better prepared for competition with these new items.
#raiderstrength
Good return to play needs to look as close to normal training as possible. Coming off an acl repair. Therabands and tkes aren’t gonna get it done.
#raiderstrength
Unpopular opinion:
You aren’t getting a stronger back with machine based rows/pulldowns. Hypertrophy? Sure
Stronger? No
Pull-ups, db and barbell rows will always be more effective
#raiderstrength
#strengthtraining
8x3 extended tempo with 435 today
Benching 3 days a week right now:
Day 1 Intensity
Day 2 Tempo
Day 3 Volume
Improving bench is easy, eat more and press more. Lot of nuance in that and most won’t get it done.
Your coach definitely won’t
#raiderstrength
Underutilized back movement: pendlay rows, you’re not gonna get a strong back with lat pull downs and cable rows. 2024 is the year of the big back
#raiderstrength
#strengthtraining
You probably aren’t doing enough volume:
Across three days this past week I did 35,000lbs of bench press. More than double my lower body volume. A wise man (
@Superd3k
) once told me you need double the upper body volume as lower
Listen to the ogs of strength
#raiderstrength
Varsity football and basketball tempo front squats from this morning, looking for upright torsos and consistency rep to rep. Proud of these guys
#raiderstrength
Unpopular Opinion:
The most important person in the room is the coach not the kids.
If the coach isn’t organized, detailed, and prepared the kids won’t get better.
The coach must be the best one in the room for the kids to succeed.
#raiderstrength
10x3 extended tempo bench with 415.
I know everyone is bashing slow eccentrics and praising fast eccentrics but I’m here to tell you fast eccentrics and tempo alone will not prepare you to lift big weights.
#raiderstrength
One of our 9th graders smashing some p3 cleans yesterday. Bar speed, positions, and intent have improved with this young man because it matters to him. “Someone’s gotta carry the ball”
Playing in as many games/tournaments as possible isn’t going to get you to the next level.
Becoming a better athlete requires training and practice. Constantly competing is going to break you down and lead to burn out.
Argue with a wall, or better, go lift some weights
Athlete gets hurt with his travel team after his school team’s practice.
We need to train more to build resiliency. We need to get better at our sport through deliberate practice. Travel ball isn’t taking you to the next level, training and getting better at your sport is.
Remember if you aren’t making progress the first thing you should do is look at your own effort. It’s not your programs fault you aren’t working hard.
If you’re never sore
If you never feel beat up from training
Serious training isn’t supposed to be fun or for the timid
I’ve never understood the ant-Olympic crowd, weighted jumps and cleans are done or should be done for different reasons with different outcomes. If you can, do both at a high level. If not, that’s ok but don’t act as if you discovered fire just because you trap bar jump
One of my favorite row variations, unsupported one arm kb rows:
Trunk strength
Great ROM
Grip strength from the handle of the kb
Make them hinge as far as they can with great posture to really hammer the post chain
#raiderstrength
High school s&c chronicles:
Me-that looked really good, where has that bar speed been?
Athlete-I wasn’t warm
Me-so my warmup isn’t any good?
Athlete-no that’s not what I mean
Me-everyone say thank you “athlete” for adding more reps to the warmup
#raiderstrength
Jackson Academy is proud to announce David Duggan as the 11th Head Varsity Football Coach. We are excited he is returning to lead the Raiders.
"When I was here previously as the Defensive Coordinator, I really enjoyed being part of the JA community. I can’t wait to get starte...
Lifting improves mental toughness
Period end of story
No one accidentally hits a PR, they thought they could do it before they did it…that’s why they try it
Success in the weight room is objective validation that they were right that they in fact could do it
One of the hardest movements I’ve done. Stole this from Mike Bartos. Around 600 total pounds. You can do all the bird dogs in the world but it won’t replicate this level of strain.
“But we’re having fun” you lose me with the having fun argument when the entire reason you’re on so many travel teams is an attempt to play at the next level.
You aren’t going to the next level without training, you don’t have the genetics of Mike Trout
“We just don’t have time for strength training.”
- 3 travel teams
- Skills coach 3x per week
- 1-2 practices every day
- 5-6 games every week
Then, injuries happen & performance suffers & we play dumbfounded & wonder why…
THIS is why!
Weekly singles at the remote site, slowly climbing. Lots of reps and movements after. Building some solid momentum for a big total in 2025.
#powerlifting
What no one prepares you for with high school/middle school s&c
Athlete hurt his neck doing back and front squats with his TRAVEL football team over the weekend.
Remember, no one will attempt to work in collab with your program but many will sabotage it
Some of 9th grades upper body accessories this morning:
Pull-ups
Weighted Pushups
Curl to Press
Barbell Rows
Facepulls
#raiderstrength
#strengthtraining
So much about squat depth today. Hip crease below knee is the standard.
Not every athlete is capable of achieving that especially in a team setting.
The standard is the end goal, work to get every athlete there with the understanding that it will take longer for some.
“But my son needs to rest for his big travel tournament this weekend, he shouldn’t lift”
No your son needs to lift and stuff as much food into his face as possible and then lift again
Tied for 2nd currently in HRs
Cannot be afraid to lift weights and get big when we saw the most exciting era of baseball when they were the biggest and strongest
Varsity football and basketball lift this morning:
Trap Bar Jumps
Loaded Depth Drops
Depth Jumps
2 Position Cleans
Chain Front Squats
Not pictured:
Back Extension
Lateral Lunge
DB Row
#raiderstrength