Instagram story viewer> @rafaellamas> Posts

Rafael Lamas

@rafaellamas

5.7K

followers

4325

following

🙏🏽God first
🤝President/co-owner @category5training
🌎 Co founder @c5excellence_
✈️ 1/3 @altitude.ps
🥋Master Trainer
🏈Defensive line
💍 @miss_mindayy

POSTS STORIES REELS

My lil guy is a year and 10 months and loves this thing 😂

#punch #fighter #fight by @rafaellamas

Football tip of the day 🏈

When teaching tackling, your goal is to create muscle memory through progressions that mimic what actually happens in a game. Getting stronger in the weight room has its place, but standard lifts, machines, and stationary movements aren’t always the answer.

True development comes from breaking the movement down completely understanding the angles, leverage, force production, timing, and explosiveness required to execute a great tackle. When you train each progression with purpose, you teach the body how to move as one unit instead of relying on individual muscles.

That’s how you wire the nervous system. Every muscle group begins firing together, creating efficient, explosive movement. You aren’t just training muscles, you’re training the entire system.

Train with intent.🥋

Comment “hit” if you want to learn how to hit stick! 😤🌪️

#footballdrills #tackling #hitstick by @rafaellamas

🚨 COACHELLA VALLEY GIRLS, IT’S YOUR TURN! 🏈🔥

Category 5 Training is teaming up with G Elite Performance Training to bring you our GIRLS OFF-SEASON FLAG FOOTBALL PROGRAM!

TURN THAT SAVAGE UP! 😤

We’ve been developing athletes in this valley for years, and now we’re bringing that same level of structure, coaching, and attention to detail to our female flag football athletes!

This isn’t just about running routes, catching footballs, or getting a good workout in.

It’s about developing the COMPLETE ATHLETE. 💪🏽

Speed. Strength. Explosiveness. Technique. Football IQ. Confidence.

We want to develop girls who understand the game, know how to move, recognize what they’re seeing on the field, and have the physical tools to execute at a high level.

Because there’s a difference between knowing how to run a drill and knowing how to apply it when it matters!

Our goal is to develop NEXT-LEVEL READY PLAYERS! 🎯

📅 JANUARY 5 – MAY 22

🏈 SUNDAY | 2:30 PM
Speed Development & Athletic Movement

💪🏽 TUESDAY | 5–6 PM
Strength, Explosiveness & Power

🔥 THURSDAY | 5–6 PM
Football Skills, Position Development & Football IQ

💰 PROGRAM PRICING:
Early Bird Full Program: $1,000
Monthly Payment Option: $300/month

🚨 ONLY 20 ATHLETES WILL BE ACCEPTED!

Middle School & High School Girls

📍 Category 5 Training
45900 Commerce St., Unit B3, Indio

📲 (760) 285-7502

Parents, if your daughter sees herself playing at the next level but needs the right coaching, development, and resources to get there, THIS IS WHY WE CREATED THIS PROGRAM!

We can’t promise where the game will take you, but we can promise we’re going to give you the tools, coaching, and environment to help you prepare for wherever you want to go.

THE OFF-SEASON IS WHERE YOU BUILD THE PLAYER YOU WANT TO BECOME!

🌪️ BUILT IN THE STORM.

#Category5Training #GElitePerformance #GirlsFlagFootball #coachellavalley by @rafaellamas

A KILLER SHORT FILM 💀🎃

“I know what you did last workout”

#gymhumor #halloween #funny #horror #humor by @rafaellamas

🚨 THE OFF-SEASON IS WHERE THE SEPARATION HAPPENS. 🏈

Category 5 Training × GOAT are teaming up for our 3rd year with our 5-MONTH OFF-SEASON FOOTBALL DEVELOPMENT PROGRAM!

January 4 – May 21, 2027 📆

We’re not just here to get you tired. We’re here to develop better athletes. Stronger, faster, more explosive, and better prepared when it’s time to compete.

💪🏽 Strength & conditioning
⚡ Speed, acceleration, change of direction & power
💥 Explosiveness & athletic development
🧠 Discipline, accountability & mentorship

📈 5 MONTHS. 5 PHASES. ONE GOAL: MAXIMUM DEVELOPMENT.

👦🏽 Youth: Ages 7–13
🏈 High School: Ages 14–18
📅 Monday / Wednesday / Friday
🚨 ONLY 20 ATHLETES PER AGE GROUP!

💰 EARLY-BIRD SPECIAL: $1,000 FOR THE FULL PROGRAM — SAVE $500!

Month-to-month option available at $300/month.

If you’re serious about taking your game to another level, don’t wait until the season is around the corner to start working.

The work you put in during the off-season shows up when the lights come on.

📲 Call or text 760-285-7502 to register.

📍 Category 5 Training | Indio, CA

🌪️ BUILT IN THE STORM. READY FOR THE SPOTLIGHT. by @rafaellamas

⚾️ BUILD ROTATIONAL POWER.

🔥 4 DRILLS TO BUILD EXPLOSIVE POWER

1. 180° Box Jump
Jump explosively onto the box while rotating 180° in the air, landing under control. Train lower-body explosiveness, coordination, and the ability to produce and redirect force.

2. TRX/Band-Resisted Hip Rotation
With a resistance band pulling against the movement, rotate your hips and trunk against the tension. Focus on controlling the rotation rather than letting the band pull you back. Build rotational strength and control.

3. Resisted Medicine Ball Hip-Through
Hold and squeeze a medicine ball against your chest. Take a small step forward like you’re preparing to swing a bat, then aggressively fire your hips through the rotation while keeping the ball hugged close. The focus: initiate the movement with the hips and learn to drive the rotation. ⚾️

4. Dumbbell Bulgarian Split Squat
Set your back foot on a bench and hold dumbbells at your sides. Lower yourself for a controlled 3-second count, then drive explosively through your front foot to stand tall. Build single-leg strength and the ability to transition from controlled loading to explosive force production.

🎯 THE GOAL: Build stronger legs, more explosive movement, and better control of rotational force to support performance at the plate.

Strength is the foundation. How you apply it is what matters. by @rafaellamas

Why contrast training is beneficial for all athletes 🗣️

* Maximal strength: Improving the athlete’s ability to produce force against heavy resistance.
* Starting strength: Producing force from a relatively stationary position.
* Acceleration potential: Developing the strength that contributes to overcoming inertia during the first steps of a sprint.
* Hip and leg drive: Strengthening the muscles responsible for extending the hips and knees.
* Force production from a dead stop: Particularly relevant when an athlete must generate force without first building momentum by @rafaellamas

Getting old ain’t fun… but neither is watching your body deteriorate because you stopped using it.

You choose your hard now.

Or choose the hard of waking up one day realizing your body can’t do the things it used to.

Aging is inevitable. Breaking down doesn’t have to be.

Pick your hard. Then get after it. 💪🏽😤 by @rafaellamas

Finding Balance.☯️

Honestly, keeping balance in my life is hard.

Between raising two young kids, being a husband and making sure I’m present for my wife, training clients and being fully present for them, and especially my athletes, trying to make it to their games, supporting them, coaching them and being there when they need me, it can feel like there’s never enough time.

And when you’re passionate about EVERYTHING you do, it gets frustrating. You want to give 100% to everybody, but sometimes you simply can’t.

That’s when I have to remind myself to stop trying to carry everything on my own and give it to God.

Because when I ask God for peace, He gives me a peace that I can’t create on my own.

If you put it all in God’s hands, He’ll find a way. He’ll put opportunities in front of you. He’ll give you options. But you have to be willing to meet Him halfway and put in the work.

Faith without works is dead.

You can pray all you want, but if you stay still, you’re not giving God much to work with. Move. Take action. Reassess. Adjust. Keep going. Sometimes you won’t see the answer right away, but as you continue moving forward, the path starts to reveal itself.

And when you’re weak, pray for strength.

Because God has never lost a battle.

Sometimes WE get weak and forget that our God is greater than whatever problem we’re facing.

So rest in Him. Rest in His love. Be grateful for what you have today.

Focus on the good, because what you focus on grows.

Life is about balance. Don’t get too high when things are great, and don’t get too low when things aren’t going your way.

Live in the present.

If you look too far ahead, you create anxiety about things that haven’t happened yet.

If you constantly look behind you, you start dwelling on things you can’t change.

But when you live in the present, you realize that THIS moment is the gift.

And maybe that’s the balance I’m still learning every day.

Family. Faith. Work. Purpose.
Be present for all of it.

Have a great day. 🙏🏽 by @rafaellamas

WHO LET THE BREAKFAST CLUB LADIES TAKE OVER FRIDAY?! 😂🔥

80s theme last week… another theme this week… at this point, I’m just the coach AND the event planner. 😂

But honestly, THIS is what makes the Breakfast Club fun. Every Friday is starting to feel like we’re throwing a party… except everybody is sweating, lifting weights and questioning their life choices. 🤣

I’ll take what the ladies want and bring it to life because at the end of the day, that’s what I do 😎😂

Working out doesn’t always have to feel like punishment. We can work hard, get better, laugh, dress up, be goofy and actually ENJOY the process.

Because fitness is part of the lifestyle we’re creating, so why the hell not have some fun with it?! 😂💪🏽

And if you’ve been wanting to join the Breakfast Club, come check us out!

FREE Assessment for adults AND athletes. For LIMITED TIME ONLY👀

#Category5Training #BreakfastClub #football #FitnessCommunity #TrainHardHaveFun by @rafaellamas

When I was training for the NFL, I did my best to get around the mindset, mentors, and coaches I knew would give me an edge.

Getting around legends like @mikeohearn , picking their brains, watching how they moved, how they thought, and how they approached the process really broadened my horizons and opened my mind to different ways of thinking and attacking the process.

Mike was one of the guys who really embedded that 4 AM mindset in me. Seeing the discipline, consistency, and mentality behind what he was doing showed me that success starts long before anybody else is awake.

But then you need great friends who are mentors as well, people who can help you actually execute everything you’re learning.

That’s where my guy @cadecowdin came in.

Cade helped me develop and grow by sharing the knowledge he had obtained, but more importantly, he introduced me to people, put me in rooms, and put me in places that helped take me to another level.

And honestly, that’s something I try to do for my athletes now.

I want to give them the knowledge I’ve obtained, but I also want to introduce them to people, put them in environments, and expose them to opportunities that can broaden THEIR horizons and help them become more than just better athletes.

Because when you’re chasing something you’ve never done before, most people don’t even know where to begin or where to go. That’s why your circle matters.

I’ve ALWAYS wanted to surround myself with the best.

Even the friends I surrounded myself with were savages. We pushed each other, challenged each other, sharpened each other, and refused to let each other get comfortable.

So when you’re choosing your circle, choose wisely.

Get around friends who want it.
Coaches who did it.
Mentors who are doing it.

And surround yourself with people who will not only teach you, but help put you in position to execute what you’ve learned.

That’s a damn good place to start. by @rafaellamas

Yall AI it, we live it 😂🕺🏻

IDK what it is with this 80s trend 😂 Everyone’s out here creating AI pictures of themselves in 80s outfits…

But for one of our longest and most loyal clients, Lorena, we decided to do it for real! 🔥

Today was her 80s-themed birthday workout, so you already know we had to pull up 80s ready. 🕺🏽💪🏽

We don’t just talk about it, we really do this in real life! 😂

So what do you guys think… did we KILL it or was it MID? 👀🤣

Happy Birthday, Lorena! 🥳🌪️

#c5pack #80s #lol by @rafaellamas