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Zack Losack

@zack.losack_training

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Getting back into sprinting—after an injury, at the start of an off-season, or after a long break—doesn’t always have to start with hard accelerations.

There’s a good case for a long-to-short approach: begin with upright running and skipping, then build toward faster, more demanding work as you’re ready. Upright drills can help you find rhythm and coordination in a more relaxed position. Skipping also keeps the foot landing closer under you, which may make it a useful starting point when hard acceleration feels like too much.

That doesn’t make accelerations a bad choice. They’re just a different demand, with more emphasis on projection and producing force from a start. The right progression depends on the person, the injury, and what they’re ready to tolerate.

Starting upright gives you a chance to find your rhythm before you ask for a hard push out of the ground. It can be a more approachable first step when you’re building back toward sprinting.

A little momentum can help make the transition into upright running feel smoother. Think relaxed rhythm first, then build speed as it feels comfortable.

Skipping is a useful way to rehearse upright contacts without going straight to full-speed sprinting. The goal here is to keep the movement smooth and let the foot land close beneath you.

Hard accelerations ask for a lot: a strong projection angle, good timing, and the ability to produce force from a start. That work has its place, but it doesn’t have to be everyone’s first step back.

A long-to-short progression can start with easier, longer efforts and build toward faster running over time. It’s one way to reintroduce the rhythm of running before adding more intensity.

The progression is about matching the drill to what you’re ready for today. If upright running and skipping feel good, they can be a bridge toward more demanding sprint work later.

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Just a Sneak Peak…

None of these are my ideas honestly. Just got really good at stealing… shoutout @zachdechant @anthonyadamsperformance @zack.losack_training

Another Brick Stacked 🧱
#fyp #siu #armfarm #baseball

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Washington pt 1 🏔️🥾🌲

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The more I train jiu-jitsu, the more I realize it’s one of the best anatomy classes I’ve ever taken.

You learn where joints are supposed to move and where they definitely aren’t. How the spine transfers force, why the shoulder needs stability, and how leverage will always beat brute strength. Every roll is a lesson in biomechanics, force transfer, and human movement.
The body is an incredible specimen. The more ways you move it, the better you’ll understand it.

Another Brick Stacked 🧱 🥋
#tcu #fyp #ouchmyback #primal #jujitsu

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Now before you go burning me at the stake, I think there is a specific time in place for loaded eccentrics. However I think they are one of the most underutilized tools in strength training when done correctly.

Programming matters. Rep schemes, tempo, and total time under tension all determine how much load an athlete can actually handle. A 10-second eccentric Pull Up is completely different when programmed 2 reps compared at 6, and the load has to reflect that. At ISP the majority of our athletes need to regress to tempo eccentrics because it’s also a great way to learn different positions and movement quality.

I was talking about this today with my old mentor @zack.losack_training he is the king of loaded tempo and he reminded me that during eccentric training we’re naturally stronger during this phase. Most athletes can produce roughly 20% more force eccentrically than concentrically and around 10% more force in yielding/isometric positions. If we know these qualities exist, why leave them untrained? They deserve to be loaded and developed just like every other strength quality.

As training progresses, programming typically shifts toward heavier loads and shorter eccentric durations. Early phases may emphasize longer tempos to build tissue capacity, control, and positional awareness. As athletes adapt, the goal becomes expressing higher levels of force with less time spent in the eccentric phase.

Personally for loading the lats plays a major role in the thoracolumbar fascia (TLF), which helps keep the spine stable.

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Current handstand 5-10 fly: 9.06

Shoutout @hardtokillx for the challenge. He’s got great stuff that I use in my own training program!

You saw it here. If you’re up for the challenge upload your video and tag me. Let’s make handstand timed sprints a thing! If we get enough people on board, I’ll make a leaderboard if choose to participate, challenge 3 people. I challenge @bigboy_bjj @rodzilla_athletics @chuck.performance
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#strengthandconditioning #tcuhumanperformance #tcu #sportsperformance #handstandsprint

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Stealing a page out of @bjj_tc going through his Spinal Hygiene adding my personal progressions🧘🏻‍♂️

The cervical spine is often overlooked as we expect people to be able to look left to right, up and down and anything in between. But what happens when football athlete gets tangled in a dog pile and his head gets thrown around in different directions? Or a baseball athlete who is trying to fix his swing plane, but simply can’t disassociate his head from his shoulders. No matter if your sport is a mobile, fast paced, contact or a stationary, low force, single plane dominant sport most athletes are required to rotate their body around their head or vice versa. Being able to move it in every degree of motion, with comfort is ideal.

It seems like nowadays, young, mostly high school athletes seem to be complaining about lower back pain. We see this frequently in golf and baseball specifically because the lumbar spine is meant to be stable, which often times in rotational sports the lumbar spine is asked to bite off more than it can chew. It’s important to train the lumbar spine to rotate to its degree of motion to safety net, the lower spine for the high demands of their sport.

A mobile spine is a healthy spine 🎯

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Dylan has been combining his training with @square1system 1x per week over the last 6 months. The combo of SQUARE 1 & training is the cornerstone of how the athletes I help develop are able to achieve these “impossible accomplishments” 😂 he’s generating greater force than most grown men.

#weighttraining #brain #braintraining #athletes #sports #fitness #rehab #neuro #strength #pain #basketball #baseball #soccer #volleyball #wrestling #football #track #balance #play #returntoplay #sensoryintegration #perception #bellefonte #jerseyshore #williamsport #sprint #strengthandconditioning

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Charles athlete assessment strength test results.

She made a 20.6% improvement in 45 minutes

If you’re not adding SQUARE 1 @square1system with your training you’re leaving potential on the table 🗣️ 💯

Get involved or left behind because this train 🚂 is leaving with or without you.

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I’m incredibly blessed to have spent the last three years coaching at PLU. I’m beyond grateful for the opportunity and fortunate to have worked with such amazing people—who also happen to be athletes. Each athlete I’ve trained has taught me something, and for that, I can be nothing less than thankful. Their impact will forever shape the person and coach I am become.

I’ve come to understand that when you put yourself in the right atmosphere, you often learn more from the athletes you train—even though you’re the one labeled as the “coach.” I will miss all the memories, laughs, dancing, singing, screaming, positive attitude, and commitment these athletes brought to each session.

Thank you to everyone I’ve had the chance to work for and alongside, including @losacktrainingsystems, @rod_fitness509, @ashleyakamine, @prattletics, and @caileycollado.

Go Lutes!

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Strength accessed through your neurology! I use @square1system in combo with our strength regiment. Shoutout to @braydenbird7

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‘25 Luteys Flicks 📸 👔👗

#GoLutes

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