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Chase Sanders

@chasing_strength7

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•Sports Performance | 14+ years
• Head of Sports Performance @boscoathletics
•Chasing Strength Performance
•Jiu Jitsu 🟣

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In-Season Speed Work. 1 time a week/2 reps of timed sprints.

The goal is to get faster the deeper we get into season.

#sportperformance #bosco #football #inseason #development

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Three new combat-sports studies worth paying attention to this week.

This one is all about better assessment and better context: judo performance testing, how straps change what you’re actually measuring in the IMTP, and why female BJJ weight-making should be individualized instead of forced into a fixed template.

The biggest takeaway is simple: measure the quality you actually want to improve. If you want power, test power. If you want maximal force, remove unnecessary limitations from the test. If you’re managing body weight, understand the individual athlete first.

Assessment first. Context always. Then program.

I’ll keep digging through the new research and sharing the studies that are actually useful for coaches and combat athletes.

#coaching #strengthandconditioning #strengthcoach #bjj #judo

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Tuesdays are for SPEED ⚡️

Training with VALD Performance SmartSpeed timing gates to drive intent, measure output, and keep the standard high. Speed isn’t just a preseason quality - it’s a weapon we develop and maintain all season long.

Fast by intent. Fast by design.
#FastGuysFinishFirst #SpeedTraining #Football #VALDPerformance #SmartSpeed

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Day 1 in the books for 🏀.
#boscobasketball #strengthandconditioning

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Slow cooking the fine details with eccentric free hand squats with our young football group.

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Bag work today work harder tomorrow

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Everyone wants to call themselves a coach.

Very few are willing to do what coaching actually demands.

This profession isn’t built on clever marketing, viral reels, or empty promises. It’s built on responsibility. Every decision you make affects another person’s health, performance, confidence, and quality of life.

I’ve spent over 30 years in this industry, and one thing hasn’t changed:

The coaches who keep learning are the ones who keep getting results.

Read books. Attend seminars. Ask questions. Get mentored. Spend less time trying to look like an expert and more time becoming one.

Your reputation isn’t built by what you promise. It’s built by what your clients become.

The fitness industry doesn’t need more influencers.

It needs more coaches.

If you’re one of the good ones, don’t lower your standards because the industry has.

Keep learning.

Keep coaching.

Keep fighting the good fight.

👇 What’s one lesson coaching has taught you that no certification ever did?

#coaching #strengthcoach #strength #training #strengthandconditioningcoach

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@jstew.8 @firststepperformance_

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Stay Grinding 💪 #MorningGrind #FootballTraining #EarnedNotGiven #StudentAthlete #biggavin99

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99 comin real soon…

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Strong abs aren’t built with endless crunches. They’re built by learning to control force, resist movement, and stay stable under pressure.

Most athletes train their core to create movement. Elite athletes train it to absorb force, transfer force, and decelerate the body.

In combat sports, the abs act like shock absorbers.

Here are 9 of my favorite advanced core exercises:

1️⃣ Swiss Ball Eccentric-Accentuated Low Pulley Crunch
Heavy eccentrics build tremendous tension and teach the abs to absorb force.

2️⃣ Partner-Assisted Chaos Sit-Ups
Unpredictable perturbations force the entire core to stabilize and react under load.

3️⃣ Reverse Crunch to Dragon Flag
A brutal combination of lower abdominal strength, trunk control, and eccentric anti-extension strength.

4️⃣ Incline Reverse Crunch
One of my favorite exercises for building upper abdominal strength and progressing to hanging Garhammer raises.

5️⃣ Batman Sit-Ups
Performed hanging upside down with gravity boots. Simple, brutal, and effective.

6️⃣ Eccentric-Accentuated Low Pulley Decline Sit-Ups
An absolute killer for the abs, hip flexors, and entire anterior chain.

7️⃣ Zercher Death March
A loaded carry that challenges posture, bracing, and stability with every step.

8️⃣ Swiss Ball Speed Crunches
Controlled chaos. Extremely advanced. The goal is learning to produce and decelerate force rapidly. Progress gradually.

9️⃣ Suitcase Carries
One of the best exercises for the obliques, QL, and lateral core stability.

Remember: the core’s job isn’t just to create movement. It’s to resist it, control it, and absorb it. The athletes who do this best are often the ones who stay healthy and perform at the highest level.

#core #strengthandconditioning #coaching #coretrainning #abs

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Around the World with @mozaiqsports 🇺🇸🌎

Episode 21 takes us to California, where we meet Chase Sanders (@chasing_strength7 ), a Sports Performance Coach with over 14 years of experience.

Chase spent 10 years working in college athletics before transitioning into the high school setting. After about 3 years, he decided to open his own garage sports performance business while also overseeing all things sports performance for one of the top high school football programs in California.

His goal was to create a space that pushes development and quality training by executing the basics at an elite level.

Let’s continue raising the standard in how we train, develop, and support young athletes around the world. 🌎💪

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