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Andrea Hayden

@atrain_strength

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Sports Performance Coach | WNBA
@minnesotalynx

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GD-1 (one day out) speed lift.

Nothing fancy. Just a few high-quality reps at high velocity with plenty of intent.

The goal is to touch the qualities we want tomorrow without creating residual fatigue today. by @atrain_strength

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2 months ago

Your network determines your ceiling.

The strongest careers are built on relationships.
None of us rise in isolation.

Opportunities don’t come from the best resume layout.
They come from relationship equity built over time.

What that actually looks like:

• Check in when you don’t need anything
• Offer help before you ask for it
• Share knowledge and resources
• Make introductions for others
• Stay connected even during quiet seasons

Consistency builds trust.
Trust turns into advocacy.
Advocacy creates opportunity.

Make people feel important:

• Listen deeply
• Remember names, stories, and details
• Acknowledge their work — privately and publicly
• Follow up on things they shared with you

Your goal isn’t to know the most people.
It’s to build relationships strong enough that people advocate for you when you’re not in the room. by @atrain_strength

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8 months ago

Anaerobic glycolysis is the process where your body breaks down glucose (sugar) to produce ATP (energy), without needing oxygen.

It kicks in during moderate-to-high intensity efforts lasting around 10 seconds to 2 minutes—think hard sprints, fast breaks, or aggressive defense in basketball.

Building a more robust anaerobic capacity allows athletes to:
•Work harder for longer at high intensities
•Recover faster between plays, shifts, or possessions
•Maintain explosiveness late in games

*Times/results may vary based on type of bike 🚲💨 by @atrain_strength

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a year ago

We shouldn’t confuse the cost of practice with the value of practice.

More time, more repetitions, and more fatigue don’t automatically mean more development.

That’s not an argument for shorter or easier practices.

There are days when high physical and competitive demands are exactly the point. But those demands should have a purpose.

What are we trying to develop? Did the practice create the right conditions for it? And are we seeing evidence of improvement beyond that session?

Sometimes the most valuable practice isn’t the one that takes the most out of players. It’s the one that gives them what they need most. by @atrain_strength

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2 days ago

A season I’ll carry with me for a long time. by @atrain_strength

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12 days ago

Love my co-workers! by @atrain_strength

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14 days ago

If you had told young me that I would be working with the top athletes in the world, I would have had a hard time believing you (or even imagining the possibility).

So today, the word that comes to mind is BEYOND.
BEYOND grateful for the amazing athletes and coworkers who have become family.
BEYOND grateful for the organization that took a chance on me 7 seasons ago.
BEYOND thankful for the strength coaches and mentors I have met along the way.
BEYOND happy for all the smiles, laughs, tears, hugs, high fives, and flexes shared throughout the seasons.

This sunset season was everything BEYOND my wildest dreams. And for that, muchísimas gracias 🫶🏽

…

➡️ swipe to see young me surrounded by the mountains of Bolivia 🇧🇴 🙃 by @atrain_strength

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20 days ago

Episode 169 w/ @atrain_strength is ready to download! 🎙️🔥
•
An incredible episode titled, “Gamify Training”. Hear how Andrea individualizes training, but also infuses fun, even at the professional level.
•
While you’re here, check out our incredible parters:
@plyomat_aat
@1080motion
@hytro_
@hawkindynamics
@samson_eq
🙌

#MTNPodcast by @atrain_strength

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22 days ago

Our conversation with @atrain_strength drops at midnight. Another incredible conversation coming your way soon 🎧
•
Check out the Move The Needle Podcast for a library of 168 episodes with the best practitioners in the world 🤝

#MTNPodcast by @atrain_strength

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23 days ago

Effective load monitoring can start without advanced technology/wearables.

Minutes are already available to most coaches, and when you compare them to an athlete’s typical exposure, they can tell you a lot more than the number alone.

20 minutes might be routine for one athlete and a meaningful spike for another.

A z-score helps put that exposure into perspective and gives you a better starting point for the next decision.

Better decisions don’t always require more technology. Sometimes they require better context. by @atrain_strength

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23 days ago

To be honest… sharing this feels a little uncomfortable, but hearing it yesterday meant a lot to me.

More than anything, it made me think about how important the relationship between a head coach and performance coach really is.

Our job isn’t just programming lifts, monitoring load or managing recovery.

We’re constantly trying to understand what the head coach is trying to accomplish, translate performance information into something useful, and help make decisions that support both the player and the way the team needs to play.

That requires trust.

Trust that you understand the sport beyond your own lane.
Trust that you’ll bring a perspective that helps.
Trust that you’re trying to solve the same problems together.

It also takes communication and observation.

Learning what your head coach values.
Understanding what they see.
Knowing how to bring your perspective forward in a way that helps.

Performance is most effective when it’s woven into the coaching process, not operating beside it.

Challenge: build trust with your head coach as intentionally as you build it with your athletes 🤜🤛 by @atrain_strength

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a month ago

Another day, another game.

Turns out athletes will compete at literally anything.
♠️♥️♣️♦️ by @atrain_strength

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a month ago