Instagram story viewer> @sb_performancelab> Posts

Spencer Bowersmith

@sb_performancelab

1.1K

followers

1239

following

🎯 Training solutions for athletes & coaches
🏋️ Ready-to-use programs for MS/HS/college athletes, teams & adults
S&C Advocate | Denver CO

POSTS STORIES REELS

Pre-Season Testing with @regishoops 🏀

#strengthandconditioning #basketballtraining #preseason #vertimax #work by @sb_performancelab

Great week at the @nscaofficial National Conference in New Orleans!

It was an incredible opportunity to learn from the latest research, connect with colleagues through Special Interest Group meetings, have meaningful conversations about continuing to grow the State Director program, and network with so many outstanding strength & conditioning professionals from across the country.

Outside of the conference, I got to experience a little of New Orleans—enjoying some amazing seafood, walking down Bourbon Street, and taking in incredible views of the Caesars Superdome and Smoothie King Center from my hotel.

An unforgettable week. 10/10 recommend. Looking forward to seeing everyone in Las Vegas next year as the NSCA celebrates its 50th anniversary!

#NSCA #StrengthandConditioning #continuingeducation #NewOrleans by @sb_performancelab

A special night honoring the 2024 @regisulax team and the exciting NCAA Final Four run. 💍

It was great to celebrate all the hard work, dedication, and success that made the 2024 season so memorable. 🥍

Thanks to all the players, coaches and staff that allow me to continue to work with this amazing group of athletes. 💪🏻

And as a bonus, it’s great to see so many alumni back together at the Reeg!

Go Rangers!

#RangerUp

#NCAA #Final4 #strengthandconditioning #regisuniversity by @sb_performancelab

𝘾𝙤𝙡𝙤𝙧𝙖𝙙𝙤 𝙍𝙤𝙘𝙠𝙞𝙚𝙨 𝙃𝙤𝙢𝙚 𝙍𝙪𝙣 5𝙠! 🏃🏻🏔️⚾️

First 5k with my niece, Birdie. She did so good, I’m very proud of her! 👏

Also proud of myself—I’ve been training consistently and hard at this running thing and I 𝘾𝙍𝙐𝙎𝙃𝙀𝘿 a new post 30 5k PR, 25:35! 👊🏻

Great start to the Summer ☀️

Let’s keep getting better 💪🏻

#5k #family #running #raceday #training by @sb_performancelab

𝙏𝙝𝙚 𝙍𝙖𝙣𝙜𝙚𝙧 𝙎𝙪𝙧𝙫𝙞𝙫𝙤𝙧 𝙏𝙧𝙞𝙖𝙡𝙨

5th Set Fridays are 𝗛𝗔𝗥𝗗. Designed to challenge us and push us to the brink—just like when the match is on the line deep into the 5th set.

But 𝗛𝗔𝗥𝗗 isn’t always physical.
Sometimes it’s mental—the ability to stay locked in, compete, and push through when things get uncomfortable.

And sometimes… we just need to have 𝗙𝗨𝗡. 𝗧𝗢𝗚𝗘𝗧𝗛𝗘𝗥.

Enter: The Survivor Trials.

Thankfully, Coach Spencer is a @survivorcbs addict—so he came ready with some weight room-inspired challenges for @regisvolleyball to team up, compete, and battle it out last Friday. 👊🏻

Hey @jeffprobst, I think we have some future Survivor All-Stars ready for you, or at least a few new challenges 🫡🔥

🛶🗿🏝️🐠🎣

#volleyball #strengthandconditioning #survivorcbs #survivorchallenge #volleyballtraining by @sb_performancelab

𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗧𝗿𝗮𝗻𝘀𝗳𝗲𝗿𝘀. 💪🏻🥍

The weight room isn’t about chasing numbers—
it’s about preparing athletes for what actually shows up on game day.

• Acceleration
• Deceleration
• Change of direction
• Single-leg strength
• Power & Explosivness
• Bracing under contact
• Reactivity

Every rep has a purpose.

Our goal isn’t just to get stronger—
it’s to build athletes who can 𝗮𝗽𝗽𝗹𝘆 𝗳𝗼𝗿𝗰𝗲, 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝗳𝗼𝗿𝗰𝗲, 𝗮𝗻𝗱 𝗿𝗲𝗱𝗶𝗿𝗲𝗰𝘁 𝗳𝗼𝗿𝗰𝗲 in chaotic environments.

Because sport isn’t predictable.
And training shouldn’t be either.

Proud of this group and how they apply it on the field. 💪🏻 @regisulax

📸 @picturethis.jt

#RangerUp #StrengthandConditioning #AthleteTraining #StrengthCoach #LacrosseTraining by @sb_performancelab

Appreciation post: Finishing up Year 5 at The Reeg!

Thankful for this place and the ride we’ve all been on together so far.

• 10+ RMAC Championships & NCAA Tournament appearances
• 1 NCAA Final 4
• Lead 5 Renovation projects to date (Varsity weight room, RBI Center weight room, Athletic Training room, Regis Cardio room & Regis Speed Zone)
• Hosted 3 NSCA Colorado state clinics so far, 1 at Regis
• Continue to build an S&C department that the athletes, coaches, staff, and community are proud of and see value in
• Proud to lead the community service initiatives for the athletic department
• Introduced sports science into the department
• Created a strong partnership with the Colorado Rapids academy program
• Started an internship program where we partner with the Regis HES department
• Built 5 years & counting worth of relationships and memories with staff and most importantly, the athletes
• Lastly, I appreciate my assistant @rymcd91 for helping me & being a valuable part of all of this since day 1. And shoutout to all the S&C GA’s and interns we’ve had along the way. Y’all are some DAWGs.

Genuinely love it here and HAPPY TO BE A RANGER. And we’re just getting started 💪🏻👊🏻

#RangerUp #RegisStrength #RUstrong #strengthandconditioning by @sb_performancelab

Runnin’ of the Green 7K ☘️

First official 7k race in the books. Set a PR of 37:48 ⚡️

Also secured a new post 30 5k PR of 27:05.

Been running more this year—logged 90mi in Jan/Feb so this race felt like a good payoff.

Onto the next 💪🏻🏃🏽

#7k #raceday #StPatricksDay #fun #running by @sb_performancelab

𝗢𝗩𝗥 𝗝𝗨𝗠𝗣 𝗠𝗢𝗡𝗜𝗧𝗢𝗥𝗜𝗡𝗚 𝗦𝗬𝗦𝗧𝗘𝗠

We use weekly CMJ tracking to monitor neuromuscular readiness in-season ✅

Simple system:
• 2 jumps per week
• Best jump logged
• % change from baseline
• Automated flag system
• Weekly snapshot for high performance team

I tell our athletes—“𝙬𝙚 𝙖𝙧𝙚 𝙣𝙤𝙩 𝙩𝙚𝙨𝙩𝙞𝙣𝙜 𝙮𝙤𝙪, 𝙬𝙚 𝙖𝙧𝙚 𝙞𝙣𝙫𝙚𝙨𝙩𝙞𝙣𝙜 𝙞𝙣 𝙮𝙤𝙪” 📈

It’s not about reacting to every single number—it’s about identifying trends & supporting better load decisions to make sure we are performing at our best 🔋🪫

Performance isn’t always about adding something, sometimes it’s knowing when to adjust 🔧

@ovrperformance

#strengthandconditioning #sportsscience #OVR #loadmanagement #RegisStrength by @sb_performancelab

𝙒𝙤𝙢𝙚𝙣’𝙨 𝙎𝙤𝙘𝙘𝙚𝙧 𝙊𝙛𝙛-𝙎𝙚𝙖𝙨𝙤𝙣 𝙎&𝘾

@regiswsoccer

#RangerUp #StrengthandConditioning #offseasontraining #soccertraining #collegeathlete by @sb_performancelab

𝙆𝙚𝙚𝙥 𝙤𝙣 𝙍𝙪𝙣𝙣𝙞𝙣’

Sweetheart Classic 5k: ✅🏃🏽
Post 30 PR: 27:31 ✅🏆
Post Race Beer: ✅🍺

Feeling damn proud of myself for staying with it. Just gotta tell yourself to not give up and keep on runnin’.

Shoutout to the family 5k crew for keeping me going and making these a fun family outing.

Shoutout to my running coach, Coach Willie for guiding some running confidence and training tips @williemoore29

5th in my age group! That close to a podium is new motivation ⚡️

#running #runner #5km #personalrecord #keeponrunning by @sb_performancelab

Behind the scenes of how a training phase can be built 🧠✍️🧱

I always start with pen + paper before anything hits Excel

List exercises ➡️ organize intent ➡️ build the structure ➡️ tailor it to the sport ➡️ execute

How I structure a training block in the early off-season:

• Prep – mobility, activation, patterning
• Express – power, explosive work & mechanics
• Build – primary foundational lift
• Support – secondary / supplemental strength
• Finish – accessories / finishers

This framework keeps every session purposeful and ensures I’m covering all my bases from a needs standpoint—Not the only way to program, but it has worked well for me running multiple sport teams at once. 💪🏻

Organized Chaos. ☕️

#sportsperformance #strengthandconditioning #NSCA #periodization #offseasontraining by @sb_performancelab