This is the strength and conditioning page for the Harker Heights High School Athletic Teams. Please keep thoughts and comments positive and respectful.
Here is a simple at home workout that everyone can do home. Not everyone has access to a barbell so you might need to get creative! I’ll post additional stuff that you guys can do while we are out.
I sound like a broken record but more & more training is not the answer to getting stronger & faster. LESS IS MORE! No recovery = no gains. Training for 3 hours after you’ve already had an intense 45 minute to an hour workout is not using your 🧠.
“Training is only as good as our ability to recover from it!” - Dr. Avery Faigenbaum Professor of Pediatric Exercise Specifically to my
@HHKnights_FB
and
@HarkerHeightsVb
athletes, but to all as well. 🤔This concept sounds very familiar.
#FollowTheRecipe
which includes REST!!!!!
We took our
@HHKnights_FB
225 lb. Clean Club pic this morning. Had 20 members for 2022. Not pictured is Logan Lofthouse who moved shortly after our spring test. We miss you Logan & know you’re still reppin the shield.
#FollowTheRecipe
#reptheshield
#KnightStrong
Today’s Workout:
100 Push-ups
100 Body Weight Squats
100 Straight Arm Sit-Ups
Perfect form!
Break up the reps however you need to. (10x10, 5x20)
Then go outside and do 10 minutes of Walking Lunges around your backyard or down the sidewalk, where ever there is room to move.
Athletes Remember‼️ It is not a bad thing to get additional work with your position trainer, travel team, going to camps, etc. as long as you’re getting proper recovery, not missing Your School Team workouts & technique aligns with your team. Everything should be coordinated.
I know this guy! He knows how to win. Played in lots of games including a State Quarterfinal & State Championship Game as a starter. Best though is he’s a solid weight room guy (He knows the Recipe). You can never have too many of those.
#KnightStrong
Yesterday’s Squat session for
@evanchatman15
. So proud of this guy! Started summer accommodating Squats with 3” heel lift just to get parallel depth. Finishing summer with 1/2” accommodation getting below parallel with 2x the load. More importantly he had 95% attendance.
@HHKnights_FB
2022 Off-Season (year 1) we had 20 guys Clean 225 lbs. or more. 2023 Off-Season (year 2) we had 28 hit 225+ lbs. and 12 were sophomores. Also had two at 275+.
#FTR
#reptheshield
#KnightStrong
Today was BIG CLEAN MONDAY for
@HHHSKnightsTF
@HHKnights_FB
. Also DE Floor Bench Press (Pause & Explode). Speed day was 20 yard accelerations for S-J-H & 10 yard accelerations for Throwers. Final set of Cleans at 100% of TM x 2 w/ opportunity of Bonus Set of 105%+.
#KnightStrong
Congratulations to
@RockyCrooks12
on a solid day at the THSPA Region 2 Division 1 Championships finishing in 5th Place and qualifying for State on Total.
He had a 545 SQ/395 BP/545 DL/1,485 Total.
#FTR
#KnightStrong
Congratulations to
@HHKnights_FB
and Coach
@MarkHum7
on win number 1 in Game 1 of the season. Good things happen to those who put in consistent work preparing and following the plan to achieve their goals. Keep working the plan day in & day out!
#FTR
#HonorHeights
#KnightStrong
This guy transferred in a week or so ago. He hadn’t ever performed Cleans. It obviously helps to be athletic, but he’s a great example of how quickly you can progress when you’re coachable. He can execute our complete progression with better technique than many teammates.
Still have a few technical points to be addressed & cleaned up, but still a pretty good Clean overall.
@AimeerWashingt1
with this 285 x 1 during yesterday’s testing session. It appears to be a 40 lb. ⬆️ from last spring. We clean a few things up and I for see three hundey coming.
Really proud of
@DPlakeQB9
for his Clean today. Not so much about the weight lifted, but refocusing and coming back to finish strong after a couple of early missed attempts. That’s the mark of a champion.
#COMPETE
#reptheshield
#KnightStrong
It is amazing to see the progress these guys (Bigs) have made in the past year & a half. They bought in to the program & work the details. They may never be “Fast” but they have gotten “Faster” & run SO MUCH prettier. Like
@coachtonyholler
says, “speed grows like a tree.”
#FTR
It’s been a great start to Summer Strength! I feel like we’re missing some friends and teammates though! Tag someone who has missed the first 2 days and needs to show up to Day 3!!
Congratulations to Serenity Reed &
@moneybagrrae
on being named 2022 National Strength & Conditioning Association (NSCA) All-American Strength & Conditioning Athletes of the Year
#KnightStrong
#reptheshield
Today’s
@HHKnights_FB
training emphasis Outside was 20 Yard Acceleration Sprints. Inside was DE Sumo Deadlift & shoulders. We ran well considering it was our first timing of the semester due to Mother Nature’s lack of cooperation.
#FTR
#KnightStrong
@HHKnights_FB
had 22 guys hit 20+ mph & 11 hit 19+ mph this morning during Flying 10’s on Speed Day. Still getting faster as we head into Spring Football practice.
#SpeedKillz
#FTR
#KnightStrong
.
Great speed day for
@HHKnightsTrack
@HHKnights_FB
today‼️12-15 hit 20+ mph including 5 new members added to 20mph Club. Had an additional 10-12 hit 19mph. Today’s top speed was Malik Bell (Gold Shirt) at 21.7mph.
#FTR
#KnightStrong
1/2 I’m at UT Athletic Performance Clinic-
@amy_goodson_rd
Presentation HOT TAKE. Your body can only utilize 20-25g of Protein per sitting for muscle synthesis (repair). The remainder is not helping repair/build muscle. Moral of story, you DO NOT need to spend 💰 on that 50g
Today’s Day 3 workout emphasis for
@HHKnights_FB
was DE Pause Cleans 85% of TM x 2, BIG BENCH WEDNESDAY (ME 5+ BP at 85% of TM) and speed day (Timed 20 yard accelerations). Moving the bar with good intent.
#FTR
#KnightStrength
LAST DAY OF OFF-SEASON for
@HHKnights_FB
@HHKnightsTrack
workout emphasis today was ME 1+ BP at 95% of TM and DE Pause Cleans at 85% of TM x 4. It’s been very productive. Now it’s on to a short in-season phase during spring ball, & then summer.
#FTR
#KnightStrong
@RockyCrooks12
Thank you to the awesome Volleyball athletes who took time to put together this gift for me at the end of summer workouts!
Can’t wait to see y’all on the court!