This is the kind of effort that earns you a roster spot.

Training high school volleyball 🏐 athletes to be strong and explosive: ▪️Lift heavy ▪️Jump with weight ▪️Plyometrics ▪️Jump with assistance ▪️Isometrics ▪️Get stronger unilaterally ▪️Train the frontal plane ▪️Build a strong and powerful upper body

Core training doesn’t have to look like high volume Russian twists, crunches, or excessively timed planks that end up aggravating an athlete’s low back: ▪️Banded dead bugs ▪️SA DB press from bridge ▪️Walking GH roll ▪️Copenhagen iso hold ▪️Landmine rotation ▪️Offset heavy carry

Think you've seen everything? No you haven't! Chattanooga 21 Austin Peay 7 :14 2nd

Leading sports scientist, Vladimir Zatsiorsky, has identified three ways to develop maximal tension (and therefore, size and strength) in a muscle The Repetition Method: Higher reps with submaximal weights to spark muscle hypertrophy. More size equals better leverage. Someone with a pancake chest pushes the bar farther on the bench press than a lifter with a barrel chest assuming same arm length. The literature unanimously agrees that a bigger muscle is a stronger one. Training in “bodybuilding” rep ranges will get you stronger—anecdotal evidence supports this and many of top strength athletes off-season train high reps, giving their central nervous systems a break and for hypertrophy. The Dynamic Method: Force = Mass x Acceleration. The key is violently exerting as much force possible into the barbell with each repetition, not pumping out res. This is Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps lose steam. Knowingly or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you increase muscle tension. The Max Effort Method: Lifting weights over 90 percent for 1-3 reps. This is how most powerlifters train when prepping for a meet. It’s very intense but doesn’t involve very many repetitions, providing some of the same benefits as the Dynamic Method. Bodybuilders like Ronnie Coleman have used the max effort method as little as three weeks out from the Olympia. Strength is primarily gained by lifting heavy weight for low reps and lots of sets, mostly as a result of adaptations in the central nervous system (CNS). This maximizes neural efficiency or, in other words, gets you more coordinated at the movement. Greater coordination leads to leads to more efficiency of a lift, allowing all participating muscles to more fully contribute to each rep. It takes longer to get strong with <80% but happens faster with CAT 📸 @elitefts

In no other world is this not a late hit. @GregSankey this is on you and @SECOfficiating

KPI for volleyball? POWER Power = force x velocity Don’t neglect the first half of the equation. Get your athletes strong. #MAFRDL

Having a consistent message and focused vision important for both management and sustainability. @HoundsAcademy competitive @ECNLgirls training simultaneously at different facilities developing same concepts #LTAD

NFL meeting week 10

Learn to climb, master the floor: Barbell Presses Bench press Jerks Front squats Cleans Snatches Overhead squats Chinups All require prerequisite hand/wrist/shoulder strength and flexibility. Before mastering the barbell, it's a good idea to master the floor and climbing, which for young developing athletes is a great option to develop upper body strength and mobility. #LTAD

Heard a coach this weekend say "Discipline on the way Down. Attitude on the way Up" referring to controlling the bar down, explode on the way up. Just know it's being used every day this week

Big shoutout to Rebekah Mitchell, Realtor at Keller Williams Russell Realty and Auction for sponsoring this weeks episode of “Tiger Time!” ⁦@mchs_tigerstn⁩ ⁦@SCMCHS⁩ ⁦@JamahlGentry⁩ ⁦@ReidMitchell03⁩ ⁦@SilasTeat⁩ podcasts.apple.com/us/podcas…

This was such a great break from Nashville and should’ve been a goal. The ball from Surridge is yet another example of his underrated ability in buildup, and it’s nearly perfect service from Mukhtar. Maybe a tad under hit, but Shaffelburg should score.

The next time someone tries to tell you America isn’t the greatest goddamn country in the world, I want you to show them this.

Coaches: Involve the teachers and staff at your school in your program. Here was notes I used "back in the day"...

NFL meeting week 4

Excuse me? GTFOH Cramps ain’t happening on gameday cuz the strength staff bro. He cramped cuz the game was probably the first time Bailey REALLY hit max effort and speed. The whole camp he and everyone else probably did the survivor shuffle when the coaches program too much junk volume. Program REAL hard effort and work to hit high speeds and effort. Head coaches, y’all get paid all that money to take the loss on the chin. Think what you want, but praise loudly and talk about concerns behind closed doors. IMAGINE if the S&C staff said man we helped the offense score over 40 points. Our defense just couldn’t hold It together even with a lead in the 4th quarter. It goes both ways.

I need my Nashville fans to realize how special tonight was despite the result. If we can bring that energy every night there is big things coming for this team.

Someone last night called Surridge the “Honky Tonk Haaland” and it’s never going away