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Devin Young, M.S.

@devin_sc_coach

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Assistant S&C Coach Pitt 🥎 🏃‍♂️
Host of Talkin Pitt Podcast
Founder @vta_sports_performance_
🔽Training Programs🔽

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Throwers Day 3 Week 6

Here is a quick look at today’s training session for the throwers. For their Friday lift, we are keeping the main movements while putting a bigger emphasis on weaknesses through a higher volume of accessory work. Since it’s still early in the off-season, we still want to keep capacity high; using more minor exercises gives us adaptation without crushing the athlete. Plus, no one hates ending a week with a nice feeling pump.

Full workout
A1. Jerk balance 2x3 50%

B1. Split Jerk 4x1 82%

C1. Clean grip deadlift 6x3 100% (Percent based on clean)

D1.Low Incline DB Bench 3x6
D2. S.L. DB RDL 3x6 ea

E1. Db Reverse Fly 3x8
E2. Copenhagen 3x12 sec ea

F1.Zottman Curl 3x12
F2. S.A. Cable Tricep Pushdown 3x12
F3. Plate Lateral Neck 3x10

G1. Barbell Wrist Curl 50 reps
G2. Barbell Wrist Extension 50 Reps

@pitt_tf_xc @pitt_throws_coach_yohman

#strengthandconditioning #training #trackandfield #throwers #athlete by @devin_sc_coach

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3 days ago

Softball Intensification Day 3 Week 7

Just like in our past phases, day three is the team’s multi-direction day. The biggest change is that, instead of being our concentric day, it moves to the team’s eccentric day. As we are wrapping up fall, I like to move the eccentric day to the end of the week. Based on how the practice week is set up, it fits best here. The girls no longer have games or practices on the weekend, so they get two full days off to recover. Also, part of me likes the idea of having a hard day to earn their weekend. It might be an old-school thought, but not everything has to be perfectly “science-based.”

I wish I could share clips of the whole lift, but on this day we had to make some changes because of time constraints. More details in the full workout below on what changes were made.

Over the past six weeks, we focused on the inside leg; moving forward, we'll shift the focus to the outside leg. At the end of the semester, we will start combining more complex movements so that we will be working on both inside and outside leg. I’m really liking how the progression will help with lateral movement and transfer to better change of direction. I give all credit to the mentorship and learning I got under Ben Prentiss and Bill Knowles for opening my eyes to this. The whole idea is to help train the penultimate step.

Full Workout

Prelift: 2 20-yard timed sprints - Had issues with the timing gates, so we were only able to get 2 in.

A1. Single-Arm Rotation Jammer Arm Press 4x4 ea
A2. Lateral inside-leg hurdle hops 4x1 ea
A3. Lateral outside-leg hurdle hops 4x1 ea
A4. Perpendicular Cable dead-bug 3x6 Ea

B1. Outside Leg Landmine Split Squat 3x5 (4/0/0/0)
B2. 1/2 kneeling Scott Row 3x6 ea (4/0/0/0)

C1. Hand-supported DB RDL 3x6 ea (3/0/0/0)
C2. 1/2 kneeling Landmine Frontal Press 3x5 ea (3/0/0/0)

D1. Weighted Ecc. Chin-up 3x4-6 (3/0/0/0). Based on time today, switched to lat pulldowns
D2. Banded Chicken Wing 3x12 (3/0/0/0)
D3. Banded X Walks 3x10 ea

Music choice: Pandora station from today's lift!

@pitt_sb @pitt_sportsperformance

#strengthandconditioning #training #softball #softballtraining by @devin_sc_coach

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3 days ago

Morning ride to work thoughts 🚗💭

Not sure if this will cause some hate, but a few of my coworkers and I had this conversation a couple of weeks ago. If you're in the colleague, private, pro setting, I'm sure your answers might be different.

I'd love to hear other coaches' thoughts or feelings on this topic.

#strengthandconditioning #strengthcoach #conversations #morningthoughts by @devin_sc_coach

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5 days ago

Track and Field Phase 1 Fall Program🏋️🏼🏃‍➡️

I meant to share this sooner, but better late than never. This is what track and field’s first phase of fall training looked like. The first picture shows the throwers’ lift, followed by the jumpers’, sprinters’, and hurdles program. For the first 6 weeks of the off-season, I keep all the track groups on the same program. A few reasons for this are teaching and consistency; at this point, adaptations are the same leading into week 7, our test week on the track and in the weight room. This year, besides having new athletes, we are also in a new weight room. Learning to adjust the racks, use the power blocks, and get used to the new space let all groups on the same program- me, our fellows, and interns- set the new standard in this space.

I do believe each event group has different needs to succeed. There is still a lot of low-hanging fruit in training to bring up general qualities. Not many of my track athletes stay over the summer, so these six weeks are a great time to see what movements and qualities need work after the season ends in May.

#strengthandconditioning #training #trackandfield by @devin_sc_coach

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5 days ago

Throwers Phase 2 Day 1 Week 6

Here are some clips from Throwers’ last lift. One of my favorite parts of this day is the clean lift-off + clean. I find it a simple way to teach athletes to get their legs out of the way while maintaining a good bar path. When pulling from the floor, I find athletes want to move the bar around their body instead of keeping a good bar path and moving their body. The first pull seems to be the hardest part of the clean for athletes to master.

During this phase, I’m keeping a more vertical integration approach, touching every quality, with the main focus over the next four weeks being strength, but not letting speed or hypertrophy drop completely. Below is the full breakdown of the work

Day 1 Week 6
A1. Clean lift-off + Clean 5x1+1 82%

B1. Back Squat 6x3 85% (Using VBT to make sure intensity is maintained through all sets)

C1. Incline Bench 4x3 at 85% of total weight (chain weight totals 40 lbs)

D1. Seal Rows 3x6 (0/2/0/0)
D2. Dips 3x6-10

E1. Reverse hyper 3x8 55% (of back squat max)
E2. Trap 3 Raise 3x8 (4/0/0/0) by @devin_sc_coach

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6 days ago

Softball 🥎 🏋️ Day 1 Week 7 Intensification Phase “Overcoming Isometrics”

During softball’s intensification phase, I move days around: Day 1 shifts from an eccentric day to an iso day. We do this because, at this time of year, we wrap up fall ball, so both Saturday and Sunday are off days. Since the intensification moves from yielding isometrics to overcoming, it is a great way to start the week. We treat these days as two parts: first, a potentiation to knock the rust off and have our athletes leave feeling good for the first practice of the week. Second, we increase Peak force through the CNS, which leads to better lifts later in the week.

This is the second year I have done a full day dedicated to overcoming iso; in the past, I have only had a couple of exercises focusing on this. Being in our new space has made it much easier to set up this day and has given me more freedom to explore different exercises.

As a coach, the biggest hurdle for this day is keeping intent high; athletes will only get in what they put out. This is one reason I use functional isometrics for the back squat; they force intent to push into the safeties, or the bar’s weight will push them down.

#strengthandconditioning #training #strengthcoach #lifting #softball by @devin_sc_coach

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7 days ago

Friday morning car ride thoughts 🚗💭

Fridays are for being honest about the mistakes I made in my career. Instagram is a giant highlight reel of wins and success. We all know we have more failures and mistakes in life that lead to success. On Fridays, I'll share mine. Enjoy or don't, I don't care.

#strengthandconditioning #strengthcoach #mistakes by @devin_sc_coach

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10 days ago

Softball 🥎 Intensification 1 Day 2 Week 1

This is a weird week for softball; we only had two lifts. We split the session into linear speed and strength training on the back end. Based on the calendar, fall break starts on Friday. Day 1’s focus was isometrics, moving into overcoming iso. Today was the team’s concentric day.

For linear speed, I have been adding these strap-supported acceleration leans to our warm-up during the movement integration block(if someone knows their real name or has a better one, let me know). I love how it forces a better shin and torso angle while ensuring the athlete pushes off the first two steps. We keep these short, just a five-yard distance.

During the strength phase, we change the range of motion in our squats to produce more force. Perch has been great for this day, especially with its auto-adjust weight feature. We set the speed at 0.5 m/s; if they went above, they got immediate feedback and could adjust. As we head into a short break, this day was a great way to see how we’ll adjust maxes for the four weeks of training.

I wish I could’ve gotten more clips of the lift, but I set my phone down. Next week I’ll dive into the whole lift and how each week is progressing.

@pitt_sportsperformance @pitt_sb

#strengthandconditioning #training #lifting #softball #softballtraining by @devin_sc_coach

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11 days ago

Throwers Off-season Phase 2 Day 2 Week 1

Had to make sure I started showing love to my other teams. After a four-week capacity phase, the throwers are moving into a basic strength phase. In my annual plan, this would be classified as intensification 1. While we are still keeping total volume a bit higher in overall exercises, rep ranges have dropped. For the throwers, it’s a modified (in the sense of my own creation) vertical integration. Each day of the week, we touch a bit of all. Qualities. The main focus is now on basic strength.

Of all my teams, the throwers are the ones who, from day one in our new weight room, use Perch on their explosive and main strength movements to track maxes. The goal is to use the estimated max within the system to increase or decrease maxes once we get into season. As the athlete gets stronger, I don’t want them to miss out because their old 90% is now only 78%. I want to keep pushing those strength gains as long as it benefits them in the circle.

The only exercise not filmed was their DB skull crushers, which were paired with the flywheel rows.

@pitt_sportsperformance @pitt_tf_xc @pitt_throws_coach_yohman

#strengthandconditioning #training #trackandfield #throwers by @devin_sc_coach

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12 days ago

Softball 🥎 Accumulation Phase

Full transparency on the softball accumulation phase of training. The concept has stayed the same as in past years of running my Omni contraction, with a few new additions. One of the biggest additions is the multi-direction day; try to get more loading/movements in the frontal plane. This change comes from the mentorship I did this summer with Ben Prentiss.

Another thing I’m providing is my spelling in my cards since @ashleykowalewski and @ericalowerystrength called me out on it during their @coachemuppodcast episode.

#strengthandconditioning #softball #training by @devin_sc_coach

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12 days ago

Morning ride to more chat!!

I appreciate everyone's love on the first car ride post. It’s wild how much time I spent debating whether to post them. But they might become a staple. If you’re not a fan, skip them; I don’t care.

Today's post is based on a conversation I had with a coach in my DMs.

#strengthandconditioning #strengthcoach #conversations #mythoughts by @devin_sc_coach

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12 days ago

In the morning, during my drive to work, I use that time for a 15- to 25-minute reflection on the following.

1. Training concepts
2. Problem areas I had the day before
3. Thinking of new ideas or better ways to do what I'm currently doing
4. A lot of nonsense.

I have filmed a lot of this over the past week as a morning journaling session. I love to get my thoughts out but have always had a hard time finding the time. Plus, if you know me, my hard wetting sucks, and so does my spelling.

I also wanted to share snippets of this, but honestly, speaking on camera and sharing my thoughts terrifies me. Weird because I host a podcast; you would think I love talking. A few coaches have inspired me to say fuck it and share them. Like I tell my athletes, you never get anywhere living in your comfort zone.

#strengthandconditioning ##thoughts #training #strenthcoach by @devin_sc_coach

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15 days ago