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Zanthius Collins | Throws • Sports Performance Coach

@zanthiuscollins

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| @bando_performance |
| @charlesriveraquatics |
| @brubarbell |
🎯 Throws Coach - Weston HS, MA
@zancollins

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Practice what you preach… The Bando Wellesley Crew gets after it 😤

#FridayFump taken in Bando Performance - Wellesley by @zanthiuscollins

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2 months ago

Apex Boston 💥📸

It was an absolute blast to compete with so many amazing athletes and meet so many great people!

Huge shoutout to @timrileytraining and @apexathlete.official for hosting such a well run, elite event! Also shoutout to the Wave 5 Dawgs, you guys balled out 😤

Proud of my performance despite plantar fasciitis, competing less than a month after spraining my UCL and Flexor tendon, and not sprinting or jumping in over 3 months.

Highlights:
40: 4.56
MB: 64’3 (sloppy for me, but I’ll be back)
Broad: 9’4 (safe jump to get a mark)
Running Vert: 42 (@apexathlete.official please add it to my score 😭) taken in Malden Catholic Athletic Field by @zanthiuscollins

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2 months ago

Week 1 - Day 1

First time returning to higher volume and (mostly) full range of motion, 1 month post UCL and Flexor Tendon sprain.

Plantar Fasciitis Rehab:
PVC Pipe Walks - 3x5y F / B
Tempo Calf Raise @ 4s - 3x8
Loaded Ankle Mobility - 3x20s
5 Min Sled Drag

Upper Body Strength:
DB Ext. Rotations - 3x8
DB Inc. Row - 3x12
Band Pull Aparts - 3x17

B.A. Dips - 3x12
FG Hammer Curls - 3x12
Seated Arnold Press - 3x9

Miracle Gro - 3x12
FG Zottmans - 3x12
Cable Lateral Raise - 3x9 taken in Bando Performance - Wellesley by @zanthiuscollins

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2 months ago

Most optimal split in human history for training for @apexathlete.official 5 days post ankle sprain.

Step 1: Sprain Ankle watching a MB fly far

Day 1) PVC Pipewalks
Day 2) Heavy DB Muscle Snatch (no video, but it happened)
Day 3) Max Out on Power Cleans (#3HunnaClub)
Day 4) Light Snatches (125) @ 3.15 m/s+ because velocity-based rehab is a thing now
Day 5) Stair Jumps (Impact Maxing)

Apex Boston is going to be absolutely 🔥🔥 by @zanthiuscollins

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4 months ago

Got coached up by Zan yesterday and realized quick that throwing is its own language.

Med ball throws, discus, and shot put, different implements, same lesson: force has to be timed, sequenced, and directed.

Appreciate Zan for coaching me up and sharing the craft. by @zanthiuscollins

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4 months ago

Just a glimpse of the speed and agility work the Wellesley squad’s been crushing recently 🔥 by @zanthiuscollins

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4 months ago

From rack lifts to first flips… Day in the life ☀️ by @zanthiuscollins

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4 months ago

Olympic lifting is a game-changer for every athlete‼️

This was @colinwalsh74 First day ever performing cleans 😤

With a proper progression and cues any athlete or coach can utilize the Olympic lifts to help their performance in sport.

Olympic Lifts provide huge benefits to power, strength, hypertrophy, and technical coordination. All skills and traits which are pivotal for athletic performance 🧨 by @zanthiuscollins

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4 months ago

Pre Fatigue can be a great tool for results, ESPECIALLY if you’re short on time‼️

These are some movements Inspired by some sick programming from my friend and colleague @jhsportsperformance out of Bando Performance - Dedham.

Here is my take on NINE different movements that you can use with Pre Fatigue.

📋 O.Iso Split Lunge ➡️ Jumping Lunges
📋 Y.Iso Reverse Lunge ➡️ Reverse Lunges
📋 Y.Iso Goblet Squat ➡️ Cossack Sliding Lunge

📋 O.Iso SL HE Rack Push ➡️ SL Calve Raises
📋 Y.Iso SL BW Glute Bridge ➡️ SL BW Hip Thrusts
📋 Y.Iso Gob. Split Lunge ➡️ Skater Jumps w/Pause

📋 Y.Iso Ankle Pos. 1 ➡️ Reactive Pogo Hops
📋 Y.Iso 2DB Split Lunge ➡️ 2DB Walking Lunges
📋 Y.Iso 2DB Split Lunge ➡️ Deep Tier Jumping Lunges

Would Recommend:

3-8s on Pre.F into Plyometrics
5-20s on Pre.F into Strength Movements
5s-1min on Pre.F Calve Exercises depending on load

#strength #shortontime #health #wellness #hypertrophy by @zanthiuscollins

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5 months ago

This is a simple 10 minute bodyweight warmup series anyone can use for lifting, competitions, practice, or any type of physical activity to get loose and move well!

📋 Ankle Walk Series
📋 Quad Stretch w/ Reach ➡️ Knee Pull to Chest
📋 Lunge w/ Twist ➡️ Walking Single Leg RDLs
📋 Lateral Lunge Pivots ➡️ Backwards Walk
📋 Short Quick Skips ➡️ A Skips
📋 Lateral A Skip
📋 Easy Lateral Power Shuffle
📋 Walking Hurdle Step-overs F + B
📋 Spinal Hygiene
📋 Arm / Elbow / Wrist Circles
📋 Alt. Shoulder Taps w/ Rotation

#warmup #sports #activity #life #movement by @zanthiuscollins

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5 months ago

A little snapshot of training, two months out from my opening comp 🙌🏼

Rehabbing my left knee from Patellar Tendonitis. Currently getting a high volume of ISO’s and load, and slowly building back into higher volume / intensity plyometrics

#javelin #javelintraining #javelinthrower #javelinthrow #trackandfield taken in Bando Performance - Wellesley by @zanthiuscollins

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5 months ago

Upper Body Power Development 💪🏼🧨

Part 4.

1. Kettlebell Gorilla Row
2. Barbell Pendlay Row
3. Reclining Row

#sport #training #strength #power #lifting by @zanthiuscollins

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5 months ago