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Glenn Benson

@coachg_20

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Coach G
Athletic Trainer @impact_training
Sports Performance Development🔝
@earnyourdayrunclub

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Speed isn’t built by just running fast. It’s built by mastering the fundamentals. ⚡️

Every sprint session starts with quality movement before intensity.

Today’s session:
• A Skips
• B Skips
• Straight Leg Bounds
• Ankling
• Pogos
• Single-Leg Knee Tucks
• Broad Jumps
• Alternating Scissor Jumps
• 2-Point Starts
• Falling Starts
• Sled Sprints (not shown)

Each drill has a purpose:
✅ Improve mechanics
✅ Increase force production
✅ Develop stiffness and elasticity
✅ Build acceleration
✅ Transfer power into real speed

Don’t skip the details. The fastest athletes are usually the most technically sound.

Train with intent. Move with purpose. Earn your speed. ⚡️

Want distances, reps, rest? “DM” me to train 🫡

#SpeedTraining #SprintTraining #AthleticPerformance #SportsPerformance #Plyometrics by @coachg_20

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2 days ago

Athleticism is built from the ground up ⚡

We building resiliency and explosiveness. @train2wynn been making serious strides forward and becoming stronger every rep💪🏾

Why these exercises?
🔹 Floating Arch Single-Leg Squats – Foot strength & stability
🔹 Extensive Single-Leg Plyos – Elasticity & coordination
🔹 Band-Assisted Pogos – Ankle stiffness & reactive power
🔹 Snap Downs – Landing mechanics & force absorption
🔹 Vertical Jumps – Max power output
🔹 3-Second Iso Squats – Tendon capacity & strength
🔹 Bulgarian Split Squat Isometric Holds – Single-leg stability & control
🔹 Calf Raises – Stronger calves, stronger athletes
🔹 Spanish Squats – Quad strength that’s knee-friendly

Train the feet. Build the tendons. Own the landing. Explode on takeoff.

💾 Save this workout.
📲 Share it with an athlete who’s serious about jumping higher, sprinting faster, and staying healthy.

#AthleticPerformance
#Plyometrics
#SpeedTraining
#VerticalJump
#SportsPerformance taken in !MPACT Training by @coachg_20

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4 days ago

Another 365 #Earned taken in Spring Lake Park by @coachg_20

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6 days ago

Today’s lower session was built for athletic performance ⚡️
Save for later:

Block 1: Unilateral French Contrast
1a) Heavy Bulgarian Split Squat — 3 x 4 ea
1b)Single-Leg Depth Drops — 3 sets x 3 ea
1c)Alt Split Squat Jumps — 3 sets x 4 ea
1d)Alt band assisted jumps —3 x 6 ea

Block 2: Strength
2a)Trap Bar Deadlifts — 4 x 3
2b)Lateral Lunges — 3 x 6 ea
2c)Nordic Hamstring Curls — 3 x 5 reps
-
Block 3: Accessories
3a)Single-Leg Landmine RDLs — 3 x 10 ea
3b/c)Calves & Tibialis — 3 x 15–20 (not shown)
-
Most athletes don’t need more exercises. They need better sequencing.
-
Train the nervous system. Build force.
The goal is to be more athletic not have body builder legs.

Save this workout for your next lower-body day💪🏾

#AthleticPerformance #FrenchContrast #SpeedTraining #VerticalJump #ExplosivePower by @coachg_20

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8 days ago

Athletic Upper Body ⚡️

Most people train upper body to look stronger
-
Athletes train upper body to move stronger⚡
-
Stop chasing a pump
Start chasing performance 💯

Save this workout for your next upper body day and send it to someone who’s ready to train like an athlete💪🏾

#Athlete #upperbody #fyp #earned #strentgh by @coachg_20

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10 days ago

Stop training like a bodybuilder if you want to perform 💯

Today’s session focused on athletic strength:
- Build force production
- Improve stability and balance
- Increase power that transfers to sport
- Reduce injury risk

Every rep has a purpose! Shout out to @kia_baee for working with intent today ⚡️

#sportsperformance #athlete #power #speed #earned taken in !MPACT Training by @coachg_20

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14 days ago

First hill sprints in the books 🏃🏾‍♀️

Started with prep work, build the pattern before you build the speed. Then 3 rounds at 15 yards, 3 at 25, 3 at 35, building up the distance as the legs woke up.

Learning so much from my coach @coachg_20 right now, and it’s all about mechanics: opening up my stride, driving through my hips, and staying on my toes instead of collapsing into my heels (still figuring out why that’s my default 😅). Big movements to learn on a 5’2” frame, but that’s the work.

This is just the beginning. New pattern, new power. by @coachg_20

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16 days ago

Power isn’t just about hitting harder or strength it’s about producing force fast 🔑

Today’s focus with Stanford Collegiate tennis player @mark.krupkin & @chadbussa :
🎾 Rotational Power
⚡ Reactive Strength & Rate of Force Development (RFD)

We train the ability to absorb force, transfer it through the ground, and rotate explosively through the hips and trunk

Train faster. Move better. Hit harder.

Not shown:
Copenhagen Planks
Cable Wood Chops

#TennisPerformance #RateOfForceDevelopment #RotationalPower #AthleticPerformance #SpeedTraining by @coachg_20

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17 days ago

Rain couldn’t stop us. 🌧️🏃🏾‍♀️🏃🏾‍♂️

Huge thank you to everyone who joined us for our Pace & Progress collab with @earnyourdayrunclub ✨

From first-time runners to familiar faces, it was amazing seeing two communities come together to move, encourage one another, and prove that a little rain wasn’t going to get in the way.

A special shoutout to our incredible coaches - @coachg_20 @voski.training - for leading such an encouraging beginner-friendly track workout, and to @slappdrink for keeping us fueled with ginger shots before we hit the track. 🔥

We’re so grateful for everyone who showed up, brought great energy, and made this collaboration one to remember.

Something tells us this won’t be the last time... 👀🌿

#unitee #earned #runningcommunity #njcommunity #njevents by @coachg_20

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a month ago

French contrast with @train2wynn ⚡️
.
Shout out Twana for coming out an hour away and taking the same pain she delivers to her own clients! Check her out 📈
.
We started with extensive plyometric work and ankle mobility drills to build elastic strength, improve force absorption, and create a stronger foundation for explosive movement.
Followed up with French Contrast power work and hip/ knee stability!

Train the foundation.
Build the strength.
Express the power.

Strong ankles=Explosive athletes 🚀

#FrenchContrastTraining #Plyometrics #AnkleMobility #SpeedTraining PowerDevelopment taken in !MPACT Training by @coachg_20

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a month ago

My first workout with @coachg_20 and we hit Plyometrics! After being a weight lifter for majority of my athletic life, I’ve been working on shifting to be a hybrid athlete and build my explosive agility. In this clip we worked on:

Phase 1: Ground Contact: Waking up the ankles and building stiffness

Phase 2: Elastic Force: High-impact depth drops to maximize vertical and lateral jump power.

Phase 3: Strength-Speed: Heavy contrast work matching safety bar squats with assisted jump squats, plus upper body plyos.

The Finisher: Full-body work on the sleds.

Tap in with Coach G for your next training session! by @coachg_20

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a month ago

HYROX NYC ✅

Brutal. Fun. Rewarding

The atmosphere was dope. Mental battle was just as hard as the physical one, but we got it done. There were definitely moments where I had to dig deep and trust the work.

First HYROX, definitely proud of the effort. Excited to get after it again 🤟🏾

⏱️ 1:17:59

#HYROX #HYROXNYC #HybridAthlete #TrustTheWork #earned by @coachg_20

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2 months ago