1% better each day! The best pre-lift ⛽️; -Grapes -Coconut H20 -Protein oats -Bagel honey -Chicken rice -English muffin eggs -Protein fruit smoothie -Greek yogurt berries -Applesauce cheese stick 1-2 hours before 💪

🍒Nutrients that Heal🤕 • Protein promotes healing: low-fat Greek or regular yogurt, beans, fish, poultry, lean meats, & egg whites. • Foods rich in omega-3 fatty acids may reduce inflammation and swelling, speeding recovery: salmon, mackerel (Pacific and Atlantic), and sardines. • Vitamin C promotes immune function and supports collagen synthesis, aiding in tissue repair and wound healing: citrus, strawberries, tomatoes, kiwi and cantaloupe. • Vitamin A aids in cell growth and development: sweet potatoes, carrots, papaya, and red bell peppers. • Zinc is involved in wound healing and immune function: almonds, sunflower seeds, beef, seafood, and pork. • Calcium and vitamin D are essential for bone development and repair. High-calcium foods include dairy products, fortified foods, leafy greens, and sardines. Vitamin D can be made naturally from sunlight and is found in fatty fish, egg yolks and fortified foods. nutritionwithwendi.com/blog/…

Student athletes👇 How to outpace 50% of your competition for free! • Go to bed early • Wake up early • Study your craft and watch film • Avoid junk food and negativity • Hang with the right crowd • Drink water immediately on waking • Ask more questions and be coachable • Avoid alcohol, drugs, vaping and tobacco

Student- Athletes Need📝 • 2 Breakfasts •8-10 hrs of sleep •90-100 oz H20 •Study time •Healthy fats •Fruits & veggies •Encouragement •Schedule & structure •Rest days from training •Social time outside of sport •3-4 balanced meals & 2-3 snacks •Unplugging from social media

Congratulations to Hunter on winning the 4A Shot Put State Championship today!!!

Infanger joins the elite club of LC throwers with the latest state championship.

355x5 on Bench! @JustinKammrad @lc_ftbll

Summer is shaping up to be a great one!! We get the chance again to represent the state of Iowa against the best in Nebraska at the NEPREPS 7v7 and at the Home of the JUCO National Champs!!!

Girls. Training. And ACL Tears. Girls don't need a 3 day ACL program or a 5 minute ACL Warm up. Girls don't need a 6-8 wk bootcamp. It is not a one off thing you do in a 3 day clinic or a 10 minute warm up. It's not a bootcamp right before the season just to not continue with training while in-season. Girls need sound, progressive and comprehensive S&C 2-3x wk for at least 40 wks during the year during their off and in-season competition periods. Quad Strength. Glute strength. Landing mechanics. Deceleration. Pivoting/Twisting. Taking contact. Conditioning. Agility. Isometrics. Power work. Etc.. cannot be neglected for weeks or MONTHS on end. It is total negligence to go months without a weight room session or even a break in a kids schedule to make time for training. It's a year round plan of attack to do the best we can to mitigate risk. Girls sports and those involved need to do better and what is in our power/control.

The weight room is the most influential room in a school. It’s not a place to hang out — it’s a classroom. A place where habits are built, standards are set, and character is developed.

Check out my sophomore season highlights! (repost, other one got deleted) C/O 28’ WR/DB: 5’10 168 -2nd team all district DB -48.5 TOT -44 Solo -3 INT -3 PBU -2 TFL @JustinKammrad @CoachTiessen hudl.com/v/2TiGYq

Wisconsin grit meets elite training🔥 Appleton East High School is locked in and leveling up. #MoreStrengthPerSqFT #BuildABetterAthlete

Way to go TJ!!!! Go crush it!

Grateful to have so many coaches stop by this week to meet with our players and watch our workouts!! The process begins now for all our ‘27 and ‘28 prospects!!

Highlights from 2025 Kohl’s Midwest Winter Showcase. - #1 Charter - .70 Snap Time Average - Received a 5 Star Rating @lc_ftbll @KohlsSnapping @KohlsHighlights @JustinKammrad

Senior Season Snapping Highlights: -UNCOMMITTED 5 ⭐️ Long Snapper -#21 in 🇺🇸 (Kohl’s) -Experienced with Blocking and Free Release -Laces up at 8 yards @KohlsSnapping @HKA_Tanalski @KohlsHighlights @JustinKammrad

Way to go TJ... Hard work pays off my man

We have had a handful of 4⭐️ and 3⭐️ football players, but TJ becomes our first ever 5⭐️. Any colleges or universities in the market for a ‘26 long snapper need to get on the board quick and pick this guy up!!

Physical H-Back | Core Special Teams Starter | Full Qualifier | 12-1 NJCAA National Champions | @ReiverFootball

RS-FR H-Back/TE at Iowa Western Full qualifier 12-1 NJCAA National Champions @ReiverFootball @Coach_RHarms Condensed full season film⬇️