Instagram story viewer> @coach.a.rob> Posts

Coach Rob

@coach.a.rob

11.8K

followers

404

following

🏋️‍♂️ S&C Coach | MS | CSCS
📈 7 Years running a HS program
🎙️ @theathletiqlab
⬇️ Train with me

POSTS STORIES REELS TAGGED

It’s here…

Thousands of high school athletes don’t have access to quality strength and conditioning training. I decided to build something that would fix that problem.

What makes this app different from other training apps:

- Designed specifically for high school athletes using the same training philosophy I’ve used to train 200+ athletes for 7 years
- Programming adapts live based on progress, soreness, scheduling conflicts, etc.
- 120+ videos of myself coaching strength training, speed, plyometrics, change of direction, mobility, warmups and more
- Plan designed for long term (multiple year) athletic performance; not a 2 month training plan

If you’re a high school athlete that doesn’t have access to a certified strength coach, doesn’t know what to do each day in the gym, or are struggling with making progress, this is what you need.

Check the link in my bio for more information, or feel free to DM me with any questions.

#strengthandconditioning #highschoolathlete #sportsperformance #athletetraining #athleticperformance by @coach.a.rob

96

6

11 days ago

When in Brazil… by @coach.a.rob

263

5

3 months ago

Lately I’ve been talking to a lot of people about training - the various benefits of being active, physical and nonphysical, and how we can learn real life skills through committing to an active life.

Through these talks, the question has come up a few times: how and why did I end up working as a strength coach?

It’s given me a chance to reflect on my life since I first stepped into a weight room, 15 years ago, and how I now work in that same weight room, trying to teach these kids the lessons I learned when I was their age.

Truth is, fitness has been one of very few constants in my life over the last 15 years. It’s taught me many things:

- Discipline
- What commitment really means
- The relation of physical and mental health
- How to truly work hard
- The value of discomfort
- How to handle adversity

And so much more.

These are all things that I learned through physical activity, and if I can be an example and teach even one of these things to the kids I work with, that’s a huge dub for me.

That’s really what it comes down to: being an example and teaching kids life skills through training that they can use for the rest of their lives.

So whether you’re in the grind, thinking about quitting, struggling through the process; or maybe you’re finally seeing the hard work pay off, getting the opportunities you worked years for… don’t stop showing up.

If you can be consistent, you can be successful.

Consistency over Time = Results.

Here’s to a huge 2025. Let’s get it. by @coach.a.rob

335

21

2 years ago

Training should be your best friend as a high school athlete…

And quality training is usually simple.

- Build a solid foundation of strength through consistent lifting done with good technique
- Hit max intent speed work 1-3 x per week depending on in season/out of season
- Work on power outputs with plyometrics and aggressive lifts/throws

If you take advantage of the weight room as a high school athlete, your chances of reaching your goals increase exponentially.

@coach.a.rob

#highschoolathlete #strengthandconditioning #athletetraining #sportsperformance #athletedevelopment by @coach.a.rob

153

1

15 hours ago

What front squats should look like…

The front squat forces athletes to have solid core activation, good shoulder and ankle mobility, and strong quads.

We worked up to sets of 2 this week and our athletes did a great job - good depth, good control, good technique.

Keep stacking days.

@coach.a.rob

#frontsquat #squatday #strengthandconditioning #athletetraining #sportsperformance by @coach.a.rob

87

1

3 days ago

Quit working out…

And start training.

As an athlete, your training should be structured in a way that’s designed to improve your athletic performance.

Training plans should prepare you for the demands of your sport, progress and build on top of itself over time, and lead to better athleticism.

Doing arms one day, chest and back the next, and legs the day after is not the most efficient way to become a better athlete.

Training speed, plyometrics, general strength and conditioning is a much better route.

Not sure where to start?

Check the link in my bio for a customized training program designed specifically for athletes.

@coach.a.rob

#highschoolathlete #strengthandconditioning #athletetraining #sportsperformance #resistancetraining by @coach.a.rob

132

1

5 days ago

This isometric day has been a good challenge for our athletes…

The idea was to put athletes into positions they’re typically uncomfortable/weak in.

Isometrics also go a long way in strengthening tendons and helping to build a solid foundation of strength.

• Handstand iso - shoulder strength and stability, t spine mobility
• Back extension - lower back and glute strength
• Goblet squat - getting comfortable at good depth
• Pull up - hold with chin above bar

We have a lot of strong kids who are challenged by this day… but this is a different type of strength.

Athletes, especially in season, should utilize different isometrics.

@coach.a.rob

#athletetraining #highschoolathlete #strengthandconditioning #isometric #sportsperformance by @coach.a.rob

153

1

7 days ago

If you’re training mainly consist of workouts you’ve seen on social media…

Or if you catch yourself doing the workouts your friends are doing…

You’re leaving progress on the table.

A good training program consists of:
- Training based on your goals, experience, and sport
- Proper progressions over multiple months
- A long term athletic development plan

That’s why I built Forge, a training app designed specifically for high school athletes.

It does everything mentioned above, and is based on the same philosophies I use to train 200+ athletes every day.

Check the link in my bio for further information.

@coach.a.rob

#highschoolathlete #strengthandconditioning #sportsperformance #athletedevelopment #foryourpage by @coach.a.rob

222

3

9 days ago

Knowing how to structure your weekly training as an athlete doesn’t have to be complex.

A list of weekly must haves:
Squat to depth
Jump high
Jump far
Sprint
Hinge
Push
Pull
Single leg
Energy system development (conditioning)

Adjust volume based on in/out of season.

Doing these movements at a high level consistently will make you a better athlete.

Comment “forge” for information on my athletic performance app designed specifically for high school athletes.

@coach.a.rob

#athletetraining #strengthandconditioning #sportsperformance #highschoolathlete #athletedevelopment by @coach.a.rob

92

2

13 days ago

When I saw the album cover for The Documentary 3 I knew it was time for another squat break down…

In all of these pictures @losangelesconfidential shows impressive (body weight) squat mechanics:

- Feet flat
- Knees pointing in same direction as toes
- Hip crease below knee
- Natural forward torso lean

Arguable the most impressive aspect of this is him being able to squat to depth bomfortably at 6’4.

These pictures are over a span of 15+ years.. goes to show if you continue to use it, you won’t lose it.

Shout out to Game for his great squat technique and maintaining relevance in the music industry for 20+ years.

#thegame #bompton #squattechnique #thedocumentary3 #fypagee by @coach.a.rob

103

0

15 days ago

Prepping the lower leg is a necessity for athletes training to get faster and jump higher.

You can think of the foot/ankle/calf as the tires on a car (believe I got this from @charlandscott). A strong lower leg is like top tier tires - better handling, speed, and change of direction ability.

When sprinting and doing repeat jump, the foot/ankle/calf has to be able to handle tons of stress and force.

If you’re not using the first block of training to strengthen and prepare the lower leg for the demands of sprinting and jumping, you’re missing out on gains.

@coach.a.rob

#speedtraining #athleticperformance #athletetraining #highschoolathlete #sprinttraining by @coach.a.rob

165

1

17 days ago

Most high school athletes don’t know how to structure training…

They don’t know what to do each day in the gym,

How to progress from week to week,

Or what proper technique looks like.

So they end up piecing together random workouts off social media,

Doing what their friends are doing,

Or not training at all.

If this sounds like you, let me help.

Comment “forge” for a free look into my app built specifically for high school athletes, which goes live next week.

#highschoolathlete #athletetraining #strengthandconditioning #sportsperformance #foryouu by @coach.a.rob

67

3

20 days ago