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 PWC Senior Showcase is HERE! Can’t wait to see all the talent from across the area compete and show out under the lights. This is going to be a special night. College coaches, make sure you’re in the building. You won’t want to miss this group of athletes. 👀🔥

Heavy front squats and RDL’s will do more for your core, posture, and mental toughness than most traditional methods of training these things could ever hope for. I wish more people gave it a shot.

The biggest competitive advantage at the high school level right now is nutrition. Big time programs are investing through boosters or grants to feed their athletes throughout the day. I think people would be shocked how many kids don’t eat breakfast, and not always by choice

@ColganFootball is looking to hire an assistant on the defensive side of the ball preferably. Looking for someone to coach the Defensive Line. DM if interested. Send resume to whitelc@pwcs.edu

Speed development vs. sport specific training. If your training is always with a stick in your hand or ball at your feet etc… You will always be going at sub maximal speeds and intensities. Put the stick down. Be an athlete. Pick the stick up. Become a better athlete.

🚨 COLLEGE COACHES 🚨 The PWC Senior Showcase is where the next wave of playmakers get discovered. 💥 Elite talent 💥 Competitive reps ‼️ No politics, just BALL. Come find your next difference-maker before everyone else does. 👀 #RecruitPWC #CollegeFootball #Recruiting

School administrators: Please WAKE UP and acknowedge what could possibly be happening in your weight rooms if you don’t have a qualified/certified S&C professional overseeing your weight room. This is not okay. Students need guidance and oversight.

“Coach, I don’t know why I’m always hurt?.” - Doesn’t strength train in-season - Plays/practices sport 6x per week - Skips training sessions regularly - Moves like absolute 💩 - Plays sport year round - Afraid to lift heavily/get strong - Eats like 💩 but uses supplements

Girls are 2–8x more likely to tear their ACL than boys. But it’s not because they’re “fragile.” 👉 Let’s talk about what actually drives risk.

Most HS athletes will benefit more from consistently lifting moderate weight 2-3 times a week over 4 years than they would occasionally dropping in to team lifts & lifting as much weight as they can. Because what most HS kids need is movement quality which requires consistency.

Colgan 73 King George 49 Jaden Amoah leads with 20 pts. Isaiah Harris records a double-double Sharks (1–0) host Lewis in their next matchup.

Ugly reps, while learning, are to be expected. Ugly reps in order to hit a PR or 1RM… usually, a NO for me. I think what we’re seeing in the feed with heavy suspect reps, is more of a lack of structure, systems and perimeters not being present.

Update: My soon-to-be wife said we can move the wedding if I get 1 million reposts. Make it happen boys. @CollegeGameDay @PatMcAfeeShow @JoeyMcGuireTTU

⚾️ Hey baseball players. It’s the off-season. Don’t be an idiot, go lift. I promise going from 140lbs to 160lbs won’t “ruin your swing.”

Craft in S&C is often speaking plainly & doing less. Fiddlers & pedants feel a need to say a lot & try do more than needed.

Creatine monohydrate is the MOST effective widely studies and available ergogenic supplement that increases high-intensity exercise, lean body mass, reduces injury risk, and reduces onset fatigue. If you have a pulse #creatine is for you.

The best fitness strategy is the one you can stick to every week for 10 years. The best nutrition strategy is the one you can stick to every week for 10 years.

Strong doesn’t matter if they’re broken or no longer out for a sport. The best programs: • Keep athletes healthy • Keep them engaged • Keep them progressing Burnout kills development. Smart training prevents it.

Sports that typically shy away from lifting at the HS level (unless pushed) Swimming. Golf. XC/Track. Tennis. Skiing of all sorts. Sports that power/speed/distance/time are CRUCIAL to your scores/chances of success. Swimming. Golf. XC/Track. Tennis. Skiing of all sorts.