Bailey Stack

CSCS || Full-Time Strength & Conditioning at Triad High School || Lindenwood University Soccer Alumna || Go Knights 💪🏽

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

🚨Student athletes should:

-Play multiple sports
-Avoid energy drinks
-Drink 80-100 oz H20
-Avoid sport specialization
-Consume 3–4 balanced meals daily
-Eat two breakfasts on game day
-Sleep 8–11 hours and prioritize recovery
-Strength train under guidance of a CSCS
-Work with a sports dietitian for smart supplementation
-Avoid playing too many tournaments and showcases

This should not be controversial. Thank you for your attention to this matter.

[Bailey Stack @BT_Stack92]

Not easy, but simple. 👇🏽

[Gerry DeFilippo @Challenger_ST]

Hey athletes…

Want to have the BIGGEST summer transformation ever?

Save this list & do these things. You’ll be a different person by September!

GO:

1. Max-sprints 2-3x per week
2. Max-jumps 2-3x per week
3. Lift heavy weights
4. Lift light weights fast
5. Lift heavy weights fast
6. Throw med balls diversely
7. React to real athletes at full speed
8. Eat properly

[Triad Knights @TriadKnights]

You need custom Triad Strength and Conditioning gear??!! Get it here! @TriadHighSchool
https://t.co/OhBhd1WNsR

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Estimated⚡️kcal range based on🏈player position & body comp:

🔸Tight End: 6,000-6,300

🔹Linebacker: 5,900- 6,200

🔸Quarterback: 5,200- 5,400

🔹Running back: 5,700- 6,000

🔸Defensive Lineman: 6,100- 6,400

🔹Offensive Lineman: 6,200- 6,500

Nutrition for WRs
https://t.co/X9ymqtLU9X

[Joe Aratari @JoeAratari]

I had two athletes train with me all summer and fall in preparation for their winter sport. 2-3x wk/for 6 months.

Winter sports are about 16 weeks.

Athlete A continued to train 3-4x/month with me all winter. I would have liked 2x wk but they don’t drive etc…

Athlete B didn’t hit a single lift all winter. Not with me or her HS.

When they came back for training and preparation for their fall sport:

Athlete A main strength metrics are right at where she left off before her winter season with force plate jumps being slightly higher.

Athlete B was down 5-15% on all major strength/speed/power metrics.

Now, as I said, I would have preferred athlete A to have come twice/wk as I feel we would have increased our metrics but at the very least we did not drop off. Sometimes, it’s just about not getting worse. We can now attack the spring and summer not having to catch up. We can just build. 📈

Athlete B? We will need 1-2 months to catch up. Not to mention reestablish the habit of training missed from 16 week away from it. Time and money? Not wasted entirely but this athlete/parent is not getting the biggest ROI they can! If they continue to miss 16+ wks during the year, they will not make much progress during HS.

TRAIN IN-SEASON!

[Gerry DeFilippo @Challenger_ST]

It never ceases to amaze me how much work we still have to do

So many parents and athletes think strength training is just a 4-6 week “class,” before tryouts

I don’t care if you’re busy with your sport

You need to make time to get strong & stay healthy

[Bailey Stack @BT_Stack92]

The future is bright 🔥

[Triad Knights @TriadKnights]

Excited for the future of Triad Athletics!!! The progress and things happening in this room is mind blowing!! @TriadHighSchool

[Brian Weiss @THS_trackfield]

Guys wanted to see what their windy 10M times were today. We haven't had a windy day yet

25.0 MPH 0.89 👀 Jr
23.5 MPH 0.95 Sr
23.5 MPH 0.95 Jr
23. MPH 0.96 Jr
23.0 MPH 0.97 So
22.8 MPH 0.98 Jr
22.3 MPH 1.00 So
22.0 MPH 1.01 Fr
21.7 MPH 1.03 So
21.7 MPH 1.03 Jr out of CC!

[Brian Weiss @THS_trackfield]

100% PRs in 10M flys today!
Triad now has 3 guys going 24 MPH in the same season‼️ ⚡⚡⚡

[Joe Aratari @JoeAratari]

How do we get so many 7-8th graders to lifts?

Because the sport coaches tell them to and show up!

Remember coaches…

It’s MY job to program and train your kids.

It’s YOUR job to push them to workouts and show up as well.

It’s a dual partnership!

[Fred Duncan @Fred__Duncan]

You don’t just show up to college and decide to start preparing.

By then, you’re behind.

The athletes who go on to play in college or at the pro level?

Most of them were already taking their physical preparation seriously in high school.

[Bailey Stack @BT_Stack92]

“Sorry Coach Stack, I won’t be attending Strength & Conditioning this summer, I’m just gonna lift at planet fitness”. Fine. But don’t whine/complain to your parents/call the AD when you’re still a below average athlete and/or lose your starting position next season. Compete 💪🏽

[Joe Aratari @JoeAratari]

Guys, I told you last week…

I’m telling you again…

There is no way you can get more athletic by training (for FREE) at your public HS program. It’s just not possible.

😉

[Anthony Jones @anthony618jones]

With today’s win, @TriadBaseball (35-7) caps off the winningest season in school history. Their 3rd place finish is the best in program history.

[Anthony Jones @anthony618jones]

Final: Triad 10-0 Champaign Central

@TriadBaseball (34-6) is @IHSAState bound!

The Knights captured the Class 3A Millikin Super-Sectional with Nolan Keller’s (6 IP) shutout pitching, as he allowed 2 hits and 1 walk. Drew Winslow tossed the final frame.

[Bailey Stack @BT_Stack92]

@TriadKnights @TriadBaseball @TriadHighSchool @STLhssports @pHalfacre_STL @anthony618jones Congrats Boys!!!

[Anthony Jones @anthony618jones]

Across all sports, @TriadKnights have won 15 IHSA State Championships (team and individual) ever.

Of those 15…
-2 were won today
-3 were won in the last 8 days
-5 have been won since 2024
-7 have been won over since 2021
-10 have been won since 2016
-14 have been won since 2006

[Triad Lady Knights Track @triadtrackgirls]

The Lady Knights are you 2a STATE CHAMPIONS IN THE 4x100M RELAY!!!!!!!!!!!!!

Addie Field ➡️ Mikayla Niehaus ➡️ Izzy Stein ➡️ Sophia Schardan

NEW SCHOOL RECORD

❗️❗️47.39❗️❗️

WOOOOO

[Bailey Stack @BT_Stack92]

Freshman Tyler Compton with his smooth 395 deadlift

[Bailey Stack @BT_Stack92]

6 Powerlifters are competing at the JCHS Power Meet today: Addie Roth, Xevera Weycker, Harrison Morrow, Aiden Meshey, Tyler Compton, and Austin Zarzeck. Here is Austin Zarzeck with his 460 Squat

[Bailey Stack @BT_Stack92]

Senior Aiden Meshey with a 425 attempt, no video of his good 405 deadlift

[Bailey Stack @BT_Stack92]

Sophomore Addie Roth checking with the judge during her 265 deadlift 😂