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schlesstrength

@schlesstrength

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Human/Dad/Husband
Executive Director of Performance
@nba
President of NOT DONE YET llc (NDY)
@ndyperformance

POSTS STORIES REELS TAGGED

SPEED KILLS‼️
#riseabovetheodds #athlete #performance #sprint #fast

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WARM-UP
- Rhythm hops: ~1 min. If you have space, travel forward and backward over ~10 yards for 2–3 passes.
- Drop lunges: 1 min. I added a kettlebell here, inspired by the legend @schlesstrength himself.

Then 2 rounds: - Bulgarian split squat: 4/side. Use a Smith machine or safety bar if available and you’re comfortable with it. Build the weight slightly each round. - Band or cable lat pulldown: 10 reps. - Depth drop into tennis ball chase: 1/side. Optional, fun, and easy to progress.

LIFT
A1. Bulgarian split squat: 2 × 6/side * Use the same setup as your warm-up. Leave 2–3 reps in the tank.

A2. Weighted pull-up or lat pulldown: 2 × 6 Set 1: leave 2 reps in the tank. Set 2: get as many reps as you can, then reduce the weight and go again.

B. Hamstring curl: 2 × 8 * Nordic, seated, or prone. Leave 1–2 reps in the tank.

C. Cable wood chop: 2 × 10/side * Stop at 10 reps or when you have no reps left in the tank—whichever comes first.

CONDITIONING: MAP 6 @opexfitness
Bike, ski, row, or run: 2 × 5-minute blocks * 2 minutes of rest between blocks * Work at a pace where you can still talk, but conversation takes effort.
*Compare calories or distance between blocks to see how sustainable your first-block pace really was.
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#fullbodyworkout #strengthandconditioning #yegfitness #fitnesstips #strengthtraining

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BETTER ATHLETES DON’T JUST PRODUCE FORCE. THEY KNOW HOW TO APPLY IT.

Every sprint, jump, and change of direction starts with how you interact with the ground.

The goal isn’t just to get stronger. It’s to learn how to apply force in the right direction, control your body, and transfer that strength into athletic movement.

Don’t just train muscles. Train movement.

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#InCaseYouDidnt leg day, hooper edition with former collegiate and current semipro @devinhowlin 🦾😤 looking for a basketball skills trainer for middle school ages to adults, Devin’s your guy 💯

Hope everyone is having/had a blessed day 🙏🏾

#RepsAndRap 🎶

*I DO NOT OWN THE RIGHTS TO THIS MUSIC*

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GIVE PEOPLE THEIR FLOWERS. 💐

I’ve been thinking about this for a while.

There are a lot of really fucking smart people in this field.

People who teach. People who share their work. People who explain what they believe and why they believe it. People willing to put an idea out there for everybody else to learn from, question, argue with, build on, or completely disagree with.

And I don’t think we acknowledge that enough.

I’ve been coaching for a long time. I’ve studied this stuff for a long time. I have my own ideas, my own methods and my own way of seeing things.

But none of us learn in isolation.

Some of these people I know personally. Some I’ve worked alongside. Some I’ve had conversations with that changed the way I thought about something.

Some probably have no idea they ever taught me anything.

Some I agree with a lot.

Some I disagree with plenty.

That’s kind of the point.

I admire people who are willing to TEACH.

To show their work.

To explain the why.

To challenge an assumption.

To take something complicated and make it understandable.

To ask a better question.

To keep learning publicly.

To give something useful to the field without knowing exactly who is going to receive it.

Over the years I’ve learned something from every person in this reel.

Speed. Strength. Power. Movement. Skill. Programming. Motor learning. Biomechanics. Physiology. Communication. Coaching. Leadership. Problem solving.

And probably most importantly — different ways of THINKING.

An idea doesn’t have to become part of my system for it to make my system better.

Sometimes somebody teaches you what to do.

Sometimes they teach you how to think.

Sometimes they make you question something you were sure you already understood.

Sometimes you disagree with them and end up learning even more because of it.

That has value.

So this is just me giving some people their flowers while they can actually smell them.

Thank you for teaching.

Thank you for sharing your work.

Thank you for making me think.

And thank you for contributing something to a field I’ve spent a pretty big part of my life trying to understand.

There are 31 people in this co

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KEEP THE PURPOSE.
VARY THE DEMAND. 🎯

Inspired by @collaborate_sports ’s post on exercise variation and complexity.

An important programming reminder: added complexity can compromise loading, intensity and ultimately the intended adaptation potential.

Purpose should always come first.

My extension ➤ Sport demands that athletes adapt their movement as the problem changes.

Variability isn’t randomness.
Same destination. Different movement solutions.

⚡ Speed
↗️ Direction
🔄 Multi-planar, multi-joint coordination

3 Rule of thumb

1️⃣Consistent, progressive loading builds capacity.

2️⃣Purposeful variation challenges how that capacity is expressed.

3️⃣Complexity is not the goal. Adaptability is.

🎯 Purpose ➤ Manage momentum and load across changing positions.

↳ Application ➤ Vary speed, direction or position while preserving the intended training stimulus.

↳ Progression ➤ Introduce an unpredictable cue. Make the next movement a decision. Then reduce the time available to respond.

Change one demand at a time. Progress when the athlete can still meet the task’s physical demands.

Always ask the Question - Can the athlete adapt and still complete the task with quality & confidence and if not why?

That’s the question that should underline movement variability & progression.

#TrainingTransfer #MovementVariability #strengthandconditioning #SportsPerformance #MovementMastery

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#InCaseYouDidnt started with a warm up, that included overcoming isometrics, before getting into the actual workout 🦾

Hope everyone is having a blessed day 🙏🏾

#RepsAndRap 🎶

*I DO NOT OWN THE RIGHTS TO THIS MUSIC*

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❌ No Edits. Just pure craft.
✅ @cadecunn1ngham showing how it’s done.

Real hoops IQ right here. Masterclass in change of pace and sharp, deliberate moves. Unstoppable when he gets to his spots. 🎒🥶

Stay tuned for a deeper breakdown of his handle.
#cadecunningham #detroitpistons #nbaedits #basketball #basketballskills

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west coast bits ☀️💛

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#InCaseYouDidnt core work 🦾

marathon or race 🤔

Hope everyone is having a blessed day 🙏🏾

#RepsAndRap 🎶

*I DO NOT OWN THE RIGHTS TO THIS MUSIC*

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#InCaseYouDidnt preparing the body for future lifts, building the foundation first 💪🏾

movements patterns ✅
different planes of motion ✅
full range of motion ✅
controlled reps ✅
rhythm/coordination ✅

Hope everyone is having a blessed day 🙏🏾

#RepsAndRap 🎶

*I DO NOT OWN THE RIGHTS TO THIS MUSIC*

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If you want to play at a high level and stay on the floor, lifting isn’t optional—it’s mandatory. 🏋️‍♂️⚡

Basketball isn’t played in a straight line. It’s a game of sudden accelerations, explosive jumps, heavy contact, and high-impact landings. If you aren’t preparing your body in the weight room for the physical demands of the court, you’re leaving your performance—and your health—to chance.

Let’s be honest: lifting isn’t always the fun part. The best players don’t do it because they love every rep; they do it because they love winning. Weight room work builds resilience, armor, and explosive power that directly translates when the game gets fast and physical. 🛡️🔥

Prep your body for what the sport actually demands. Build the engine, protect your joints, and give yourself the competitive edge.

Hoops Therapy - Movement 🏃‍♀️ . Mindset 🧠. Separation 🏆.
#HoopsTherapy #BasketballStrength #AthleticPerformance #BasketballTraining #InjuryPrevention

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