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Today I was officially cleared from my ACL recovery and nothing feels more appropriate than an appreciation post for my village.

I’m grateful for this season of my life for a lot of reasons, but one of the biggest is the way it revealed to me who I could truly count on….who stuck around when I was down and had nothing to offer them, who checked on me after more than just the first week, who encouraged me through my fear and doubt, and most of all who I want to celebrate this moment with.

When I moved to Richmond and immediately tore my ACL, it was the most alone I’d ever felt in my life. I was isolated from my friends and family and thought I’d be facing this journey alone….oh, but God!! He knows our needs and never fails to fulfill them.

To Sara, Beacher, and Andy…you are the best team I could ask for. Thank you for making me laugh through the tears, letting me blare worship music and Taylor Swift in the training room, and being with me every step of the way. Even when you didn’t know if I was ever going to play again, you invested in me and I will forever be grateful for that.

To my friends and family (you know who you are)….my rocks. God is so good to bless me with a circle like you. I hope I make you proud next season.

To all of you, thank you for joining me on this journey. Every dm, message, and comment you sent me became inspiration to keep pushing forward. I’m honored and lucky to share my life with you.

To Jesus…thank you for your peace. Thank you for your faithfulness. Thank you for never leaving my side. Thank you for your patience when I doubt you. Thank you for the little miracles you send everyday. And most of all, thank you for my health🥹.

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When your strength coach asks you to golf on a Tuesday morning you say yes! #Ace #HoleInOne #LifetimeMoment

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🤩🤩Red Carpet Ready 🤩🤩

Enjoyed a night off the field with all of @spiderathletics 🕷️🕷️for the SPIDYS 🎉

Wlax bringing home the hardware: @sesay.maddy Outstanding Civic Engagement
@h.custer Irony Spidy

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In a vocation where we (pointing the thumb here for sure) tend to over complicate things, could we become more efficient and thus more productive with our programming by establishing a few key factors (different than a kpi) that could truly help us pick the low hanging fruit?

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This weeks Thoughts With #Greybeard. As performance practitioners, impacting transfer to the sporting exercise goes beyond the X’s and O’s of programming, and while I do believe (and many of us disagree about) there are better choices when it comes progressions, means and methods. One thing we can agree on though is that for their to be more transfer there is a standard that needs to be met, and that standard is set by the athletes. It is our job, as coaches, to make sure that that standard is being met, remind the athletes what it is, and encourage the elevation of the standard. The days we see it elevate are, IMO, the best days, and the days that we see the most value and have the most fun.

#strengthandconditioning #strengthandconditioningcoach #sportsperformance #sportsperformancetraining #physicalpreperation #physicalpreparationcoach #coachingeducation

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Reverse engineering is a sexy term thrown around that usually stops with patterns and energy systems, but could we go deeper with how we look at it? Could we look at the exercises that we find value (dare we say transfer) from and how we can improve the athlete’s performance with those, to hopefully increase the training effect of that training means? This is an example of how we are attempting to that, that was driven from a conversation with @chweingroff and is the topic of my presentation at @plaeglobal this July 21/22 for this summer’s edition of The Seminar. I’m more then willing to share another example or two if people would find value in that.

How do you break down your progressions to help improve how your athletes can perform your “big rock exercises”?

#strengthandconditioning #sportsperformance #physicalpreparation #coachingeducation #gpp #1x20 #basketballtraining #strengthtraining

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In todays thoughts with #Greybeard I dive into some of my thoughts on Cardiac Power intervals, or “Drive Days” as we like to call them. These are an excellent addition to an athlete’s general conditioning program for a few reasons, but before going all in with this method I’d highly recommend your athletes have a very well developed “base” so they not only can recover within the workout and between workouts but also have greater and longer implements in their outputs.

Would love to hear how other coaches implement this method with their athletes and what parameters they follow for progressing it.

#strengthandconditioning #strengthandconditioningcoach #sportsperformance #sportsperformancetraining #physicalpreparation #physicalpreparationcoach #energysystemdevelopment #conditioning #conditioningtraining #gpp

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Conditioning, energy system development, whatever we want to call it today, it has become a hot button topic of late. In my opinion, as support staff members, our job is to support both the athletes ability to work at greater intensities and durations during practice, thus allowing the coaches to build the athletes skills and special work capacity by practicing longer and harder with their teams (obviously this is not including American football). This simple thought process of improving their ability to go longer at greater outputs, repeat higher outputs more, and increase their maximal outputs to provide a base to build greater special work capacity could just be Old #Greybeard and his simpleton mind working, or it could actually work…

#strengthandconditioning #strengthandconditioningcoach #sportsperformance #sportsperformancetraining #physicalpreparation #physicalpreparationcoach #gpp #energysystemdevelopment #energysystemtraining #basketballtraining

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Some thoughts from #Greybeard…

Progressions and regressions are a favorite topic of us in the performance field, but how can we know what we are progressing to if we don’t have our big rocks, understand what needs to be built for athletes to be successful utilizing them, limiting factors in the exercises, and troubleshooting for common issues? Sounds simple but I think all to often we say “we are going to (exercise x)” and don’t truly build to it, evaluate what’s limiting it, and find means that will support the athletes ability to not only incorporate said means safely but increase outputs in it.

#strengthandconditioning #strengthandconditioningcoach #strengthandconditioningtraining #sportsperformance #sportsperformancetraining #physicalpreparation #coaching #gpp #1x20

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In Level 1 of our GPP program we progress the athletes through different movements that support and build them to be best prepared for the means we prescribe in season that, we have seen, have the best carry over to performance. Once these “baselines” have been met we will now proceed to Level 2. In this phase we will progress the exercises that we were building to throughout level one through the entire process of 20➡️14➡️8 to build efficiency, endurance, strength, and power in a more “linear” manner, thus building a larger “base” to build the in season preparation off of. We will move from progressing the same workout 3xs a week in the off season to lifting 4xs a week, rotating 2 different workouts that progress to the same format as our Game Day/Off Day +1/Game Day -1 format. The “dictator” lifts on TR/Game Day -1 days are now the lifts that lead off the French Contrast sets. The first example is a Clean Pull. Yup, you read that right. #Greybeard has his athletes using Olympic Lift variations. In the video I’m using the @gymaware, like we do in season, set with a goal peak velocity of 1.5. We are debating using this parameter in Level 2 or waiting till level 3, and would be open to discussion on the pros and cons of it. The big two for me is to make sure intent stays where we need it, and that we control for drop off/set pauses or termination. Again, super open to discuss and hear thoughts on why this is smart or not.

Here is your old friend #GreyBeard giving you a C- example that I’m sure has @chaser_6 shaking his head and saying “well it was a good try old buddy”.

#baseketballtraining #strengthandconditioning #strengthandconditioningcoach #sportsperformance #sportsperformancetraining #physicalpreparation #physicalpreparationcoach #gpp #olympiclifting #vbt #1x20

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Serious question, is that enough or do the coaches out there think that alterations in the program are necessary to drive further adaptation?
#strengthandconditioning #sportsperformance #sportsperformancetraining #physicalpreparation #physicalpreparationcoach #strengthandconditioningcoach #gpp

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In my opinion, in season physical preparation is all about building routines and evolving them when necessary. One part of our Game Day/Off Day +1 routine is this stretching series. After rolling out the claves, hamstrings, hips, quads, and groin the athletes go through this stretching series, holding each for roughly 20 seconds per leg. The four stretches are: sprinter stretch, seated figure 4, leaning adductor, and standing hamstring stretches. These help the athletes “feel looser” before entering the mobilize/strengthen, projection, propulsion series’s that follow (single leg strength/special exercise/Verkhoshansky running exercise to be more specific).

Obviously today is your lucky day because not only do you get a slightly below average demo from your old friend #Greybeard but you also get to hear me stumble over my words trying to talk you through the key points and some thoughts on it. Would love to hear more of your in season routines and how you and your athletes have built them in the comments.

#strengthandconditioning #strengthandconditioningcoach #strengthandconditioningtraining #flexibility #flexibilitytraining #mobility #mobilitytraining #basketballtraining #gpp #1x20 #ineedtostretchmore

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