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Trevor McPherson - S&C Coach

@_trevormcpherson

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B.S. Kinesiology ULV| S&C Coach | FAST ⚡️

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Total Body Volleyball Session We start with some movement prep to increase scapular control, single leg stability, and load the fascial slings. The goal isn’t to be exhausted, it’s to prepare the body to produce force efficiently.Then we go into our power block. Olympic lifts, countermovement jumps and rotational throws to develop quick force production, vertical power and transfer of rotational force and provide us with objective data to evaluate performance.Once power is expressed, we get into unilateral strength, deceleration and upper body strength.#volleyball #charleston #athlete #sportsperformancetraining by @_trevormcpherson

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22 days ago

Great session today.If you want to see real progress, you’ve got to get comfortable doing the same things right—day in and day out. Consistency is what builds it.#strengthandconditioning #football #explosivetraining #charleston #baseball by @_trevormcpherson

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2 months ago

After high intensity work your muscles are fatigued, your joints become overloaded and your nervous system is taxed. Most people fall in to the my body just needs rest mindset and I’ve been there before but maintenance work in this window is what separates the healthy athletes from the ones that break down. Isometric holds rebuild tissue tension, reinforce joint stability and keep the body honest without adding more stress to recover from.#recovery #athlete #isometric #injurypreventiontraining #strengthandconditioning by @_trevormcpherson

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2 months ago

Not my sharpest day. Times were off from the standard I expect.Performance is built in recovery. Today’s numbers were a reminder that poor recovery lowers the ceiling no matter how good the session looks on paper. Adaptation only happens when preparation matches the workload.#strengthandconditioning #speedtraining #charleston #athlete by @_trevormcpherson

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2 months ago

Dynamic WU- Pogo Variations- Skip Variations- Bound Variations Tech Block:Buildups 1x2(30yds)Main Speed Work:Flying 10 (10yd Lead-In) 3x20ydsISOs/Plyos:SL OVC ISO 3x3 (3s)Hurdle Jump 3x5Lower Body Strength:BB Reverse Lunge 5x4 (Not Shown)Accessories: Alternating Arnold Press 2x8 (Not Shown)Lying Hamstring Curl 2x12 (Not Shown)@pedullaperformance absolutely cooking 🤌🏼🔥#strengthandconditioning #charleston #speedtraining #maxvelocity #explosivetraining by @_trevormcpherson

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2 months ago

The best in CHS 📍⚡️Trifecta ⭐️#thefastway ⚡️This summer finna be a movie 🎥#sportsperformancetraining #charleston #charlestontrainer #charlestonfitness by @_trevormcpherson

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2 months ago

Tapped into another gear yesterday.1.27 flying 10 (5yd lead in)9’5 seated broadThere’s more in there… just getting started.#strengthandconditioning #speed #plyo #charleston #explosivetraining by @_trevormcpherson

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3 months ago

Dynamic WuPogo Series (Fwd&Bwd/Alternating)Skip Series A-Skip/Open The Gate/B-Skip)Sprint Work (2 Rounds)Mini Sled 45lbs x15yds- 10yd Sprint Mini Sled 35lbs x20yds- Flying 10’s Jumps (3 Rounds)Hip Thrust OVC Iso x5sTriple Broad JumpBlock 1(4 Rounds)Back Squat x3- 75%Block 2 (2 Rounds)Weighted Jumps x2→@ 15-20% BwOne Step Approach Jump x2ARM FARMBB/DB Curls X10-12Tricep Ext. x15Foream Roll x Up/Down#strengthandconditioning #explosivetraining #speed #football #speedtraining by @_trevormcpherson

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4 months ago

Today’s Work 🔥⚡️Bounds 2x20ydsAccels 2x30ydsReactive MB Slams 4x3Hang Snatch 4x3 (explosive)Bench 5x2 (85%-90%)Plyo Push-up 5x3Chest Supported rows 3x10BB Overhead Press 3x10#strengthandconditioning #football #explosivetraining #speedtraining #charleston by @_trevormcpherson

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4 months ago

Sprint Work Hill Sprint — 4x20 ydBounding - 3x20 ydHang Snatch4x4 65%Front Squat4x5 70%Reverse Lunge (Not Shown3x6/leg #strengthandconditioning #explosivetraining #football #speedtraining #charleston by @_trevormcpherson

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4 months ago

I started the session with acceleration work and jumps to focus on producing force quickly and moving with intent. From there we moved into the strength work, building the lower body strength that supports speed and power on the field.#strengthandconditioning #explosivetraining #speed #football #basketball by @_trevormcpherson

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4 months ago

1️⃣ Lateral SL Hurdle Hop → SkaterReactive lateral power.Purpose: learn to stick and redirect.2️⃣ Falling Lunge DecelControl the brakes.Purpose: absorb force safely.3️⃣ Forward/Backward Line HopsQuick feet.Purpose: build ankle stiffness.4️⃣ Lateral Line HopsFast contacts side to side.Purpose: improve lateral reactivity.#strengthandconditioning #speedtraining #changeofdirection #injuryprevention #athlete by @_trevormcpherson

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5 months ago