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John Shackleton, MS, CSCS

@shack_fit

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Performance Coach
San Diego CA📍
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4 Stability Ball Core Exercises You Need To Do 🔨Each main clip shows the banded version for more tension and control. Top-left corner: the bodyweight modification..master that first.1. Banded Crunch / Streamline Crunch2. Banded Pullover March / Stability Ball March3. Banded Rotation / Rotation4. Banded Saw / Stability Ball Saw👉 3 sets of 10–15reps 👉 Stay locked in, control every repSave this and build a stronger core. Let’s Work 🔨#coretraining #abs #performancecoach #strength #sandiego #sandiegofitness by @shack_fit

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10 months ago

Prepare to perform.A standard warm up just raises your body temperature. Performance preparation gets you into the specific positions, speeds, and patterns the session demands.The framework is simple:Rhythmic Movement (2-3 mins): Light skips or dynamic work for blood flow.Mobility & Activation: Hips, T-spine, ankles. Move through the range, don't just hold a stretch.Power Primers (2-3 sets): Low volume jumps or med ball throws to wake up the nervous system.By the time the session starts, you shouldn't just be warm. You need to be ready.Prepare better. Train better. Let's Work 🔨#strengthandconditioning #performancetraining #trainlikeanathlete by @shack_fit

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6 days ago

Most drills train force production in a controlled environment. Games don't work that way.This drill trains the pattern first: lateral step, gather, load, drive up. Then we introduce chaos with a hip check mid-movement. The athlete has to absorb unexpected contact, reorganize, and still finish.That's reflexive stability. The body organizing under stress without thinking about it.Own the movement first. Then test it under chaos.Let's Work 🔨#strengthandconditioning #basketballperformance #basketball #strengthcoach by @shack_fit

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13 days ago

I keep high quality meat sticks in my cabinet, my gym bag, my desk drawer, basically everywhere I might get hungry.Because when I'm in between workouts and meetings, I don't have time to think about food. I just need something quick that won't wreck how I feel an hour later.Most snacks in that situation are sugar and fillers dressed up as convenient. I got tired of reading labels and putting stuff back on the shelf.@paleovalley meat sticks are the one thing I don't have to think twice about. Simple ingredients. Real protein. Grab and go.I give them to my boys for a snack too! One less thing to overthink when it comes to what they're eating.Eat good. Feel good.#paleovalley by @shack_fit

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18 days ago

True plyometrics are fast and reactive with the goal of exploiting the stretch shortening cycle. But you build up to that speed.Layer your jump training to maximize performance and reduce injury risk.1. Stick — stability, body awareness, zero SSC2. Bounce — low level plyo, controlled, intentional rebound3. True plyo — fast, reactive, full stretch shortening cycle. Minimize time on the ground. Two variations, same system:90° hurdle jumps — challenge kinesthetic awareness in the transverse planeSplit stance hurdle jumps — load split stance on takeoff and landing, feet cycle mid airLet's Work 🔨#strengthandconditioning #plyometricstraining #jumptraining by @shack_fit

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19 days ago

Stop judging protein powder by one number.Most people flip over the tub, find the protein grams, and make their decision.But that’s only part of the story.The ingredient list tells you far more about the quality of what you’re putting in your body.Many protein powders are loaded with gums, fillers, artificial sweeteners and ingredients you probably can’t pronounce.I always tell my clients to look at two things:✔ Protein per serving✔ Ingredient listThat’s one of the reasons I recommend @equipfoods Prime Protein. It keeps the ingredient list simple without sacrificing quality and taste. Save this post for the next time you’re shopping for protein.Let me know your favorite protein powder below.Let's Work 🔨#equipfoods #nutrition #cleaneating by @shack_fit

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25 days ago

Saint-Tropez 📍Work hard. Play hard. Recover hard. Repeat. 🔁 #sainttropez #workhardplayhard by @shack_fit

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a month ago

If you've been training hard and you're still slow, effort isn't the problem.It's what's missing from your training.Speed requires three things working together:1. Strength — Lower body and unilateral strength to produce force into the ground. Split squats, step ups, single leg RDLs.2. Elastic quality — The ability to absorb and reapply force quickly. Pogos, bounds, jumps. Without this, ground contact is too long and speed leaks.3. Intent — You have to actually sprint. Short accelerations, hill sprints, max effort work. The nervous system needs to be trained at the speeds you want to express.Most athletes have one or two. Very few train all three.That's usually the gap.Speed is a skill. Train it like one.Let's Work 🔨#strengthandconditioning #performancetraining #athletic #athleticdevelopment by @shack_fit

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2 months ago

Week 1. The work has begun. 🔨@paolo5 #offseason by @shack_fit

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2 months ago

If you can't stop well, you can't move well.Most athletes train the gas pedal. Very few train the brakes.That's deceleration your ability to slow down, stop, and control momentum without losing position.And if yours is weak, it shows up everywhere: — Choppy change of direction — Poor landings — Losing positions under speed — Slow reaccelerationIt's not just a sport problem. It's a movement problem.Simple ways to start training it: Jump stops Hop Stops Stick landings Lateral bounds w/ StickDeceleration steps- linear and lateral The goal isn't just to stop. It's to absorb force, organize your body, and own the position before your next action.Train the brakes. Not just the gas.Let's Work!#deceleration #movementcoach #athleticperformance #strengthandconditioning #trainsmarter by @shack_fit

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3 months ago

Most people do not need a new workout. They need a better structure.If training feels random, it usually means the session does not have a clear purpose.Here's a framework you can't go wrong with:1. PreparationRhythmic warm up, mobility, and activation to improve positions and readiness2. PowerLow volume jumps or medicine ball throws- 3 to 5 sets of 3 to 5 reps3. StrengthOne primary lower body lift plus a push and a pull4. Volume or conditioningAccessory work to support the session, then short conditioning if it fits your goals.When the structure is clear, progress becomes more predictable.Let’s Work! #trainsmart #strengthandconditioning #performancetraining #strengthtraining by @shack_fit

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3 months ago

A stronger athlete in the weight room should become a stronger athlete in the game. But that only happens when strength is developed in a way that actually transfers.If an athlete can lift more, but cannot hold position, absorb force, or reapply force quickly, that strength will have limited value in sport.The weight room is a controlled environment. Sport is not.In the weight room, positions are organized, reps are planned, and force is produced under predictable conditions.In sport, force has to be applied in changing positions, at higher speeds, and in response to an unpredictable environment.To improve transfer, weight room strength has to be supported by qualities that actually show up in the game.1. Unilateral strengthSplit squatsStep upsSingle leg RDLsThis builds force production one leg at a time and helps expose and address asymmetries that show up in movement.2. Deceleration and landing controlJump stopsStick landingsLateral bounds with a pauseIf an athlete cannot absorb force and organize the body on contact, they will struggle to use strength effectively when the game changes direction or speed.3. Reacceleration and true plyometric workPogosBoundsReactive hurdle jumpsDepth drops or drop jumpsThis is where the athlete learns to reapply force quickly and efficiently after ground contact.Weight room strength matters. But if it is not connected to unilateral force production, deceleration, and true plyometric ability, it will not show up the way it should in competition.The goal is not just getting stronger.The goal is building strength that can be used outside of a controlled environment.Let’s work.#strengthandconditioning #sportsperformancetraining #athlete #functionalfitness #sandiego by @shack_fit

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4 months ago