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Dustin Sport Performance

@dustinsportperformance

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In the game of Building CHAMPIONS🏆
⚫ Speed
⚫️ Agility
⚫️ Explosiveness
⚫️ Strength
⚫️ Nutrition
⚫️ Recovery
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Hammering 🔨 the basics is what makes you go from good to GREAT.

Simple guide to staying on top of 3 priorities that get lost through a busy day.

3x3 Rule is a simple but effective way to stay on task with nutrition, hydration, and mobility. These are three areas that are easy to drop but can be solved by budgeting our time correctly.

Athletes should be eating 4-6x each day. Eat 3x by 3 PM and that 4-6 becomes much more manageable. Thats breakfast, lunch, and a snack.

Drink 32 ounces of water 3x by 3 PM gets and keeps you in a hydrated state. If you drink one more by bed time that is one gallon in a day!

Mobility, stretch, and or roll 5-10 minutes is all you need 3x before 3 PM. This solves the ole I sit all day. Give yourself grace to move a little.

Reach out today to come train with us:
- In Person
- On-line
- Hybrid
- Consultation by @dustinsportperformance

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4 days ago

In season testing is a great time to see where we are at.

We train incredibly hard in season. It does not matter the sport or individual I train. In season is the time to step on the gas.

Our intensity is high. We throw med balls, jump, and sprint 2x minimum per week. We sit in that 85-95% range for strength.

Our volume is low for our starters and not so low for our development guys.

Its easy to put that on paper and just roll with the punches.

It does not mean everything is going in the right direction. We test our CMJ daily as part of our readiness protocol. We test the broad jump bi-weekly, and test 10 M sprint monthly.

This is a team I work with where we had gains in our sprints and CMJ which is huge. Our broad jumps went down.

These numbers help us dictate if we are doing enough, not enough, and if we are utilizing the correct protocols to keep our guys athletic and strong.

We dont expect monumental gains or losses. We understand that each day brings new stress and we dont always feel 100%.

The goal is to emphasize speed, power, and strength in season so by the end we can peak. We want to be better at the end than on day 1 in those attributes.

Isometric work with DSP:
In person
Online
Hybrid
Consultation by @dustinsportperformance

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6 days ago

Bring back writing it down.

One of the things I do with the youth groups I train is have them write down what they ate. No apps just pen and paper.

This is a simple way for the athlete to become more intentional about their choices. This works with athletes of all ages spanning from your youngest to your oldest.

We dont need to open another app, log "calories", count protein intake, or etc.

The goal is simple. Write it down. Bring it in. Review it. Did we make decisions that were targeted towards the goal of having more energy to be a kid.
- Alertness in school
- Energy for gym
- Social battery
- Sports

Before you start talking about the smaller building blocks and supplements you have to discover if they have the habits to support diving deep.

Are they eating breakfast everyday, having a snack before training, eating fruits and vegetables, and eating 4-6 times a day.

Then we can take that deep dive. Nothing else matters if the correct habits are not in place.

If you want to train with DSP reach out we offer:
- In person
- On-line
- Hybrid
- Consultation by @dustinsportperformance

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11 days ago

Speed is one of the attributes that can help an athlete create a name for themselves.

Acceleration is where you see athletes seperate themselves from others.

Want to accelerate faster. A plyometric that is a great addition is the kneeling jump. Want to advance that go from kneeling jump to broad jump as shown above.

This is a great way to get the body to learn how to extend at the hips, knees, and ankles through the combination jump.

Want to join reach out today for any of the following options:
- In person
- On-line
- Hybrid
- Consultation by @dustinsportperformance

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13 days ago

More chaos = more fun. Heres an exercise I will program for both myself and others.

Changing intensity can be as simple as changing the exercise.

Adding instability to training has long been used in a way to force smaller support muscle groups to activate and solve the problem.

Try adding some chaos KB Bench to your training.

Reach out to join
- In person
- On-line
- Consultation by @dustinsportperformance

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18 days ago

Today I got to speak to the Aging with Impact Employee Resource Group.

We decided to put together a resource for them called the Aging Athlete. 60+. So I was fortunate I could put one of the strongest I know on it. @jedins2001 ... I also slipped in a video of my mom as she also trains 4x per week and I could not be more proud of her. They both have their why. They base their training on the outcome they want to achieve.

Needless to say strength training is for everyone.

Principles stay the same.

Good programming is meeting the athlete where they are and using the tools you have to help them achieve their (lifestyle) goals.

You need to reverse engineer the outcome based goals and help them set up the habits that will make them successful.
- Getting up and down from the ground to play with the grandkids
- Garden
- Cook a meal for the whole family.
- Travel
- Spend time at the beach
Etc.

We spoke ablut goals of what we want to be able to achieve when we are a 100.

We want to be independent was a major theme of this.

The principles stay the same. Build the attributes necessary to succeed.

- Speed
- Power
- Agility
- Strength
- Coordination
- Mobility
- Stability

Age in the end will get us all. The goal is to build an absolute unit so your ceiling is so high that the decline is slower.

If you want to reach out and we can work with one another
- In person
- Online
- Consultation by @dustinsportperformance

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20 days ago

Food and training have many similarities. Both require mastering the basics, building unrelenting consistency, and attention to details.

Brilliance in the basics is where you find your wins. Whether you meal prep for the week or get to eat in a cafeteria or dinning hall. There are always decisions we need to make.

The decision tree: (KEEP IT SIMPLE)
- Does this meal cover the macronutrients: protein, carbohydrates, and healthy fats
- Does this meal have fruit and or vegetables- this will provide the athlete with Micronutrients essential for training
- Will this properly help fuel and or aid in recovery

My meal prep has become big dinners on Sunday that I can use as for the week. The choices below show it follows a system. This is the system I check off almost every time I eat. Then when possible I dive deeper into the question of how much of each what specific micronutrients do I need to hit etc.

Meal prep: Beef stew Chilli
Protein: Stew beef
Gigantic beans and kidney beans
Vegetables- peppers, onions, tomatoes, corn
Baked Sweet potato
--
If you want to work directly with me reach out and look at what the best option is :

In person
Online
Hybrid
Consultation by @dustinsportperformance

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25 days ago

One of the things that gets lost in translation with training at times is intent.

Intent is the attribute we are trying to obtain when prescribing exercises.

Dynamic effort in the weight room is one of those ones that at times is not done correctly. It is also something that I believe people view as there are only specific exercises you can do with it.

The back is a muscle group I truly believe doesn't get the love it deserves.

Drop rows are a great way to add some speed work for your back muscles. Create that neuromuscular connection. by @dustinsportperformance

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a month ago

This is the book.

Simple. Easy to digest. Easy to implement. Rooted in the science and utilized by real practioners.

This is hands down the book that changed the way I view programming the most. It made me think and rethink how I train athletes.

There are so many good books but this one is the one I go back to the most from a programming prospective.

If you train any of the following or want to train yourself, your children, or anyone else this is the book you should read and read again.

My programming is a direct reflection of many of the concepts in this book. by @dustinsportperformance

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a month ago

Recovery is the X-Factor.

Its the difference between good and great.

It will always be an individual race. But if you want to be the best version possible you need to lock in and control the controllable.

Brilliance is in the basics thats true with sports, strength and conditioning, sleep, and nutrition.

Simple way of helping others is to chip away at good habits.

If an athlete is skipping breakfast build that first. If they are not hydrating well enough go there.

It will not happen over night.

Tracking is a simple way for those you train to start hammering away at building great habits.

Ways you can work with us
- In person
- online
- Hybrid
- If you want this guide reach out. by @dustinsportperformance

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a month ago

Brilliance is in the basics.

What should my athlete do? They are a (pick any sport).

As a strength coach this is a question we all deal with at some point. The parent or athlete wants to train specifically for their sport with you.

Nothing will make you better at your sport, more than practicing your sport.

No movement in the weight room is designated specifically to any one sport.

Our goal is to build up the attributes that matter for the sport:

- Speed
- Power
- Agility
- Strength
- Mobility/ Stability
- Coordination
- Timing / Rhythm

Build the foundation. Give the athlete the tools necessary to find success on the surface they are playing. Meet the athlete where they are.

Want to continue to dive down this path, reach out and let's get started with any of the following
- in person training
- online training
- Hybrid option
- Consultation by @dustinsportperformance

100

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a month ago

One of the when an athlete walks in the door is what did you eat today?

When talking with all the athletes I work with often the lowest hanging fruit initially is creating better habits around how they fuel.

Change needs to happen. Initially it seems like a massive undertaking. All you are doing as a coach is building better habits.

We cannot pick up the fork or make massive overhaul.

Ex: athlete comes in and tells you all they had today was a muffin and a bag of chips and they are training at 7 PM.

Easy to critique that hard. Better action is to see how can you reverse engineer it for them.

Have them set better habits.
- Track Food
- Track Hydration
- Track how they feel energy wise when in class, at practice, or at lifts.

Then each week chip away at how they can make decisions in a way that will benefit overall performance.
- Choices
- Amount
- Timing

This is a group effort. Parents have to be fully bought in and ready to attack as well. This is not for just athletes its for all to perform at a high level as an athlete, in school, at work, as a parent or whatever hats you wear.

If this is something that interests you and you would like to work together in any of the following capacities reach out TODAY:

- In person training
- Online Training
- Hybrid Training
- Or a consult by @dustinsportperformance

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a month ago