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Ryan Horn

@ryanhorn45

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▪️Husband
▪️Father
▪️S&C Coach @indianambb ⚪️ 🔴

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Running and endurance sports in general are teachers of resilience, patience, persistence, & presence.

Something I use to purposely avoid has attached itself to me.

The things that broke me in life now have a vessel to build me.

Do it alone, be with your thoughts & silence the self-doubt by proving to yourself you can take another step.

Do it because you can

Do it for the ones who can’t.

Challenge and Celebrate yourself

No comparisons to others just you vs you.

Don’t wait to start, just go.

Process over outcomes.

Show up, endure and let the work, work.

Keep moving forward. by @ryanhorn45

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3 days ago

I posted this on Twitter years ago after a career change and it’s interesting how time and seasons of life can change perspectives.

In the words of @tfill02 “Wisdom comes at a cost.”

What is that cost? Missed events, weddings, school oick ups and drop offs, personal time, funeral services, moves, financial strain, sporting events, visits with parents, social gatherings, vacations, impacting the lives of others instead of my own family, etc.

I would blame the job and chalk it up to it being all in and what I signed up for and it takes what it takes.

The fact is I made the choice to miss those things, not request time off, establish boundaries, guard my desk, etc not the job.

I also understand and fight with the fact that it is easy to speak of it at this point in my career and without that mentality would I even be where I am at now? Did separating myself from the above create separation in the field?

On the flip side I have been rewarded in so many ways that I really can’t express how grateful I am for those experiences.

If you ask @ashleyhorn1113 she will tell you I am so much better at protecting my peace, balancing and finding work life harmony and establishing boundaries now. It’s been 20 years and it is still a work in progress.

My point is we are all trying to figure it out how do life better every day.

I love my family and my profession and learning how to do both better is truly a lifelong endeavor.

I can’t change the decisions I’ve made but maybe my seasoned and grizzled perspective may help another coach navigate and stay in this field.

After everything we’ve been through I would still do it all over again. by @ryanhorn45

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4 days ago

Morning fitness & force.

#athlete #jump #power #strength #basketball by @ryanhorn45

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6 days ago

During the summer we have had success with introducing and developing our ability & capacity to accelerate & decelerate by utilizing @derekmhansen 10x10 protocol.

Similar to Reverse Tabata these alactic capacity intervals add a layer of capacity, magnitude, metabolic & mechanical demand. Scalable and easily progressed.

Distance: over, back, over (sidelines on court)

Work:
Guards = <10 seconds
Bigs= < 12 seconds

Active Walking Rest:
20-40 seconds between reps, 2 mins in between sets

Volume: 2 sets of 4-6 reps

Modifications: protocol can easily be done on low impact machine of choice.

#basketball #conditioning #speed #training #power by @ryanhorn45

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7 days ago

The competition period is the longest and least interrupted training block on the annual plan.

I believe in retention and development not maintenance.

Force is foundational and should be treated and trained as such ALL year.

Adapt don’t abandon.

#basketball #iso #strength #speed #strengthandconditioning by @ryanhorn45

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9 days ago

A hill is a simple, versatile and effective tool for developing speed, strength & capacity. Sprint, run, cut, jump, hop, bound, walk, or crawl.

Incline dampens the structural impact and develops posture & special strength for sprinting.

May be utilized early in prep to mitigate soft tissue risk by controlling velocity, distance, grade and surface while maintaining effort.

Also serves as a great tool for developing alactic capacity when incomplete recoveries are provided as seen here.

No matter where we are at if there is a hill or incline to run we will find and utilize it.

Happy Sprinting. by @ryanhorn45

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11 days ago

Extensive prep, prime & UB lift. by @ryanhorn45

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12 days ago

Wednesdays are a big conditioning & time on feet stimulus. Thursdays get us back up to speed without burning the toast.

Post lateral acceleration/deceleration emphasis on court this morning.

Shapes, positions, levels, force and a feeling of athleticism.

Leave feeling better than you did when you came in.

Shout out to @boldathlete for the influence & inspiration.

#speed #strength #strengthandconditioning #basketball by @ryanhorn45

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13 days ago

Fitness

Hoosier Ball

4 min games

Rules: Ultimate football rules apply on a small sided field, Score a point by throwing ball in net. Penalty throws and extra 1 min time applies in tie game.

Red Team 🏆
@brycelindsayy
@markusburtonn
@trevor.manhertz
@sisley_trent
@aiden_sherrell3
@sam4alexis by @ryanhorn45

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14 days ago

System Check:

6 minute Echo Bike Test

Metrics Measured:
Max speed, average speed, distance covered, total calories, average watts, max watts, average heart rate, max heart rate, heart rate recovery.

Enjoy the fight.

#basketball #conditioning #strengthandconditioning by @ryanhorn45

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16 days ago

Highlighting the influence & impact others have on you as a coach magnifies OUR field it doesn’t diminish YOUR shine. by @ryanhorn45

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19 days ago

The question isn’t IF we are adapting it’s how.

For instance if we have a sponge and drop it in a bucket of water the sponge (adaptive) will soak up the water (stimulus/stress) while the brick (maladaptive) will reject it. Same stress/stimulus but completely different outcomes.

We fumble & debate sets, reps, volume, means, methods, modalities, etc. but it isn’t about too much or too little it’s about finding the difficult balance of not just doing the training but delivering the appropriate amount of stress & recovery time to absorb and elicit the desired response to training.

Objective outputs/performance, intent, subjective feedback, rest, recovery, sleep, fueling, managing life stress etc. all impact that process.

In team sport it’s unrealistic to think we can logistically & effectively pinpoint, monitor, & adjust for every factor that impacts an individual’s training outcomes.

We can however be aware that adaptive reserves are finite and utilize the tools at our disposal to monitor to optimize & manage the training process to the best of our abilities.

In the end the Pareto principle (80/20 rule) may apply to s&c as well. It’s the big rocks (20%) that go in first & we must account for the other 80 to set individuals up for success. by @ryanhorn45

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20 days ago