Shane Nelson, MSS, CSCS - Strength & Conditioning Coach
Joined June 2024
- Tweets 458
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- Followers 113
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27 Photos and videos
Portage Indians Strength & Conditioning retweeted
Jun 12
If you don’t increase your Relative Strength, you leave your Speed completely up to Elasticity.
In the very likely case that you aren’t highly elastic, you will stay slow.
If a slow athlete has any chance to get fast, they will need to get significantly stronger.
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Portage Indians Strength & Conditioning retweeted
Jun 10
Athletes should follow a Strength plan that prioritizes basic movements that allow for a lot of muscle to be trained at once.
Squat, Press, Pull, Hinge.
You can split this however you want, but all workouts must include a combination of these.
Simple is better🙌🏻
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Portage Indians Strength & Conditioning retweeted
May 23
Squatting makes you faster.
Deadlifting makes you faster.
This is not controversial. This is real life. This is Physics.
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Portage Indians Strength & Conditioning retweeted
May 23
Want to get stronger? Drive that bar faster.
Want to jump high? Push off the ground harder.
Want to sprint faster? Fight to reach that next gear.
The intent in which you do things, is more important than what you do. Intent drives performance.
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Portage Indians Strength & Conditioning retweeted
May 19
The sooner you enjoy repeating and progressing the same movements over and over again…
The sooner you make the best progress of your training career.
Lack of adherence is the biggest culprit of poor training results. Embrace what makes you better.
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Portage Indians Strength & Conditioning retweeted
May 15
You don’t get strong lifting light weights with short rest breaks… You get tired.
If you want to get strong, you lift heavy weights with as much acceleration as possible… requiring you to fully rest.
It’s simple🙌🏻💪🏻
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Portage Indians Strength & Conditioning retweeted
May 10
Long Rest periods are essential for maintaining maximal motor unit recruitment between sets.
If rest is limited, the nervous system will output less force as a protective mechanism against fatigue.
This leads to less output… creating less stimulus. Rest potentiates stimulus.
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Portage Indians Strength & Conditioning retweeted
May 9
The biggest and strongest dudes just train harder.
They attack their sets with passion. They just make it happen.
You can’t out program weak effort.
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Portage Indians Strength & Conditioning retweeted
Apr 28
Developing Powerful Athletes… ⬇️
1. Lift Heavy. 3-6 Rep Sets. Basics work best: Squat, Bench, Deadlift.
2. Sprint Max Effort 2-3x Week.
3. Jump Max Effort 2-3x Week.
4. Long Rest Breaks.
5. Track Training, Chase PRs.
These five things are necessary for maximizing Training!
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Portage Indians Strength & Conditioning retweeted
Apr 29
All athletes should lift heavy.
Why? It’s one of the best ways to recruit high threshold motor units & train type 2 muscle fibres
Type 2 fibres are responsible for explosive actions, ie sprinting & jumping. They’re only recruited if they’re needed & they’re needed to lift heavy
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Portage Indians Strength & Conditioning retweeted
Apr 26
There’s no denying it, the weight room is the ULTIMATE equalizer.
Every year there’s athletes who don’t play much and spend an off-season training and end up being the best player on the team a year later.
Invest in the weight room or get caught by those who do🙌🏻
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Portage Indians Strength & Conditioning retweeted
Apr 20
If you’re a baseball player I suggest you stop scrolling for 2 seconds
I’m going to give you the key to baseball speed
Baseball involves short 10-15 yard straight line burst
OR
Angled, curve sprints
Train both consistently… you will thrive
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Portage Indians Strength & Conditioning retweeted
Apr 19
If you want Broad Jumps to move, you need to Hinge Heavy.
A Broad Jump more so than a Vertical Jump is heavily reliant on Torque at the hip vs the knee.
RDLs, Rack Pulls, Good AMs, Deficits, Conventional Pulls are all in rotation for us.
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Portage Indians Strength & Conditioning retweeted
Apr 13
💨 Athletes:
Please understand, getting faster is one of the BEST ways to improve your performance in your sport
Go spend time getting faster. You WILL get better significantly if you do
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Portage Indians Strength & Conditioning retweeted
Apr 12
Female Athletes have the biggest advantage to gain from Strength Training because most programs still aren’t doing it.
When Female Athletes get Stronger:
1. Lower Injury Rates
2. Increased Speed
3. Increased Power
4. Greater Throwing Velocity
5. Stronger Bones
Make them STRONG
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Portage Indians Strength & Conditioning retweeted
Apr 12
Chin-Ups are the Bench Press of the Back.
Lots of Muscle used, Loadable, Stable, Scalable, Large ROM.
You can’t go wrong getting super strong on Chin-Ups. We often use sets of 1-5 reps done 1-2x a week.
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Portage Indians Strength & Conditioning retweeted
Alabama football director of performance, David Ballou
What would be his biggest tip to young athletes trying to get to the next level?
“A lot of people work hard…
it’s the people that work hard & are able to stack nutrition & sleep & those things on top of it.”
Listen up:
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Portage Indians Strength & Conditioning retweeted
Average young athlete: “I can’t lift in-season, it’ll make me sore & I’ll get hurt.”
Dominant college pitcher who lifted the DAY OF his World Series start
You can & should lift in-season too
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Portage Indians Strength & Conditioning retweeted
Mar 30
Hey athletes… are you observing how the best train?
They sprint with max intent
They lift heavy and explosively
They perform jumps, skips & bounds
They train power diversely in multiple planes
Tyreek hill, Saquon, Jayson Tatum, Anthony Edwards, Bobby Witt Jr.
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