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Helping athletes reach the next level while building a foundation that lasts.
By: @ryanlallyws
Performance, Nutrition, & Habit Coaching

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Just like life - football is a game of inches. Not every practice, individual rep, or game will be your best. You will fail, fall down, be embarrassed, lose miserably, and want to quit.. a lot.

Life will you leave you beaten, battered, and bruised at times. Life is not always fair. Football is no different.

Football will teach you how to win, celebrate victory, accept losses, value camaraderie, teamwork, sportsmanship, and to welcome competition.

Football will teach you how to get up play after play despite being tired, bruised, and on the verge of giving up. But you can’t give up, because your team & coaches are your family. Just as your friends, family, and colleagues deserve in real life.

If you no longer play, take this time to reminisce on the glory days and reflect on how you can better apply these principles to your current life.

If you are still currently playing, be grateful for the opportunity and take full advantage of it. One day the game will be taken away from you. Play it to it’s fullest and extract every possible value from it.

❤️

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Performance cycling is something that I’ve fallen in love with. The entire premise around this training style is simply to train within the parameters that your sport demands.

Football is an entirely anaerobic sport, using primarily the phosphagen (ATP-PC) energy system, and possibly the glycolytic energy system as well if you are someone that plays on all sides of the ball in a position that demands a lot of running (WR, CB, KR/PR).

Because we’re seeking to train specifically for the demands of football, we train with timed sets. The average football play is 6-7 (🙄) seconds. We use an undulating model within our week so that Monday & Tuesday are 7 second sets (moderate volume, moderate intensity). Wednesday & Thursday are 5 second sets (low volume & high intensity). If a 5th day is in the recovery budget, then all sets will be 10 seconds (high volume & low intensity).

Performance cycling is used in couple with this. As beautifully demonstrated by @j.oc11, this allows us to use contrast training principles - going from bench press - plyo pushup - plyo pushup from knees (all following timed set protocol) creates multiple adaptations that are hyper specific to football. Think about it: 7s set + 10s rest + 7s set + 10s rest + 7s set + rest 60-90 sec for 4 total rounds emulates a textbook football game. 4 play series with a timeout or end of quarter.

We’re achieving an array of adaptations here - specific phasic adaptation (max strength, power, speed or whatever phase you’re in) + anaerobic power + a base of aerobic conditioning across the outputs of the entire session.

This model can be adopted for every sport no matter the demands, this is simply an example using American Football. In future updates I will explain how this can be utilized by other sports and the exact phasic periodization used for best results.

Another shoutout to Jack for executing this so well from his own home gym! Best of luck to you this season!

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Welcome to the family! @j.oc11

Jack O’Callaghan
Denison University: Football, LB
Katonah, NY

We’re honored to welcome another collegiate athlete to our team of athletes! Excited to have you! 🤝

#primefoundationathletes

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Welcome to the family! @ricky.kampmann

Ricky Kampmann
Denison University: Football, OL
San Francisco, CA

It is an honor to welcome our first collegiate athlete to the @primefoundationathletes family. We are so excited to have you aboard!

#primefoundationathletes

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I wouldn’t trade this for ANYTHING‼️

July 20, 2019. I was 17 here. We were at the peak of our summer offseason workouts, a few weeks away from the start of fall camp going into my senior season.

330 x 3 by the looks of it here. @jumping_jamez with the spot & @solomonbekelle behind the camera. These were the days!!! @rogerbaconfb

These workouts were BRUTAL. High intensity always. You had no CHOICE BUT TO WORK YOUR ASS OFF!!

In the midst of all your teammates surrounding you, you HAD to get the weight up!! This is what taught us how to GRIND, have GRIT, and be able to show AGGRESSION in the face of ADVERSITY!!

We were the best team in our conference this year for a reason. It ALWAYS starts in the weight room. The weight on the bar kept getting larger & larger. You had no choice but to face your fears, suck it up, grit your teeth, and get ready to work without knowing the outcome. ALL OF US WOULD HAVE RATHER DIED THAN FAIL WITHOUT A PROPER FIGHT! This is the culture that was instilled in us.

You can see how it payed off. In this video alone you’re looking at 6 kids that ended up being recruited to play college. 4 of us went D3, 2 football and 2 baseball. One of them is currently in the NFL playing for the cardinals, and another is a 2026 NFL Draft prospect.

What’s the takeaway?

Place yourself in environments that challenge you. Be willing to be the weakest, slowest, and least developed person in your group. Find the group of guys, the proper coaches, and friends that won’t ALLOW YOU TO FAIL!

ATHLETES DO NOT WIN CHAMPIONSHIPS FOR NO REASON!

LUCK = PREPARATION 🤝 OPPORTUNITY

Find your group by all means and to get to work. You’ll have no choice but to elevate.

Oh, and by the way… everyone in this video is crushing it in life. This is much more than just being an athlete… 😉

#athlete #performance #weightroom #football

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