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John Curtis

@john__curtis

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Strength & Conditioning Coach @ ETS
CSCS | PSL1 | TN
Developer of Freak Athletes 📈
Train with me ↓

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the nervous system doesn’t care how gassed you are — it adapts to what you repeatedly ask of it.

it reacts & responds to stimulus.

in-season, fatigue is already high from practice, games, & collisions.

so the weight room isn’t where you prove mental toughness — it’s where you protect qualities & fine tune them.

sport is elastic, reactive, & fast.

so remind the nervous system how to fire fast, how to produce force instantly, how to stay elastic, & how to be decisive.

ask it to be sharp — it stays sharp.

ask it to be violent — it stays violent.

it’s that simple.

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Posture, Path, Pressure.

You might be “fast”, but can you express it?

Speed Development is as much a system of long term neurological and physiological developments as it is understanding the box your speed has to fit in.

Space, Time, Demand. All require us to build a baseline model.

Effort is chaos until it is given direction.

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Thoughts on today’s session;

Passive or even lightly loaded mobility at the start of a session is a must for me. Gets the engine going but I feel like it also just lets me ease into it and “clock in” if you will

Been really enjoying starting off with hanging out in deep ranges, using oscillations and plyos. I feel like it really gets the CNS going and sets the tone for the rest of the session.

A blended focus of velocity, slow/controlled tempos and ISOs make for a great time.

Love a good arm pump to end it.

@rival_training

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Really good session today.

Tried out a couple new Copenhagen variations courtesy of @john__curtis & @themarcelovila.
Hit a power clean PR.

@rival_training

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It’s tempting to roll a lacrosse ball on your pec minor/major for a little relief, but that’s just scratching the surface. While short term release feels good, lasting change happens when you load and stretch those muscles in ways they demand on the mound. It’s easy to get in the habit of finding the quick fix but at the end of the day the lax ball won’t cut it forever.

#BaseballTherapy #ShoulderHealth #PecStrength #AthleticPerformance #MobilityMatters #SportRehab #FunctionalRecovery #LoadAndMove #InjuryPrevention #PitcherPrep #StrengthInMotion #PhysicalTherapyTips #PerformanceTherapy #TherapyAndTraining #ActiveRecovery #SustainableStrength

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Pushin’ & Pullin’

@rival_training

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proper diesel leg day —

prep:
- sl keizer decel squat
- keizer switches
- triple jump

a1: reverse lunge
a2: cod mb toss

b1: belt squat
b2: leg extension iso

c1: bss
c2: walking lunges

d1: db hip extension
d2: copenhagen plank
d3: side lying hip abduction

e1: calf raises till you cry

cooked.

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Training has been inconsistent over the last couple months.

When life gets busy I try to build my sessions around staying strong, Explosive and spending time in deep Ranges of Motion.

Each session will have a little bit for each piece with the hopes of simply maintaining status quo.

@rival_training

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⚾️ Recovery days aren’t optional, they’re essential.
If you’re throwing at max effort every session, you’re not getting better… you’re just breaking down. Recovery throwing days are when the body adapts. They also assist in building the necessary work capacity and throw volume to stay healthy year round. It’s fun to throw hard but it’s even more fun to be able to throw hard throughout your entire season and not just half of it.
Respect the process. Save your ammo for when it matters.
#ThrowSmarter #RecoveryIsTraining #ArmCare #BaseballRehab #PerformancePT

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AIRPLANES SAVE HIPS

A hip airplane is a great litmus test for where you are on any given day and can help dictate what training should look like.

Using them in warm up will let you know about your:

- Unilateral stability
- Internal/External hip rotation limitations
- Center of mass control
- Ability to hinge
- How well can you ground your foot

The list goes on, these are just the key metrics you want to have in mind when prepping for a lower body lift.

Give them a try next warm up.

Want to learn more? Message me directly and let's get you dialed. 💌

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Max velocity-ish.

Reintroducing sprinting is the hardest part of ACL rehab.

You literally fear taking every step, even though your brain tells you to stop.

Someone asked me what I feel when I sprint after my ACL.

I told them, “It’s like sleeping on your arm and it’s numb, and now you have to sprint on it.”

But someone has to do it.

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Seek solutions to challenges.

Without experimentation, there is no learning.

Every opportunity is a chance for growth.

Answers come to those who pursue them.

Comfort is the enemy of progress.

So if you’re scared…. Dive headfirst.

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