Falcon Strong

Coach Joe Belden, Athletic Performance and Powerlifting, Friends University

[Zach Even - Esh @ZEvenEsh]

I've found in season training sessions to be great with as short as 20-25 minutes.

A short training is session is 100% more than zero.

The amount of injuries I've seen with athletes this year is heavily related to their lack of strength training / physical preparation.

[Eamonn Flanagan @EamonnFlanagan]

"The Primer"
Gameday lifting for enhanced performance

Getting an edge on gameday is what every team and athlete aims to achieve and the gameday primer can be a powerful addition to a sports performance program to help achieve this.

Programming principles:

Participating athletes should have high-level training age and be highly technically proficient in the chosen exercise modalities.

Stronger athletes may respond more potently to priming activities.

Consider a strong psychological component. Allow self-determination. The athlete should be involved in the selection of the priming activities. Choose the training types or the training focus, not the specific exercises.

Priming activities should be high intensity. Intensity can be driven with exercises with high force requirements (strength exercises) or high rate of force development requirements (ballistic power/speed exercises).

Priming work should be conducted with a high intensity of effort. Measurement and feedback methods such as velocity-monitoring in strength training or jump height & contact time monitoring in plyometric work can help increase intent of effort.

Priming work should take place at approx. 5-6 hours before the game. This is likely the most potent stimulus. However, priming sessions conducted 24-32 hours before the game can also have beneficial effects.

Priming sessions should be low volume and low metabolic fatigue kept to a minimum. Use long rest periods. If in doubt, use lower volume than planned.

Example sessions based on approach (aggressive vs conservative) and available equipment/facility 👇👇

Solid review review from @brjmason here:

Excellent, really readable review from @PeterHarrisonAU and @DocHolmberg12 here:

Great work from @DrMarkRu55ell and an all star cast showing beneficial non-specific effects of varied morning priming exercise types on afternoon performance.

[Eric Kelly @CoachKellyHU]

NATIONAL PLAYER OF WEEK 🤟🏼 👀

[𝗙𝗥𝗜𝗘𝗡𝗗𝗦 𝗙𝗔𝗟𝗖𝗢𝗡𝗦 @FriendsFalcons]

Banner weekend for the Falcons continues!
Perier earns KCAC Volleyball Defensive Player of the Week nod!
https://t.co/7aSGjoLfO9

[The College Football Network @thecfbnetwork]

Here are the rushing statistical leaders across all levels of college football as of 10/15

[𝗙𝗥𝗜𝗘𝗡𝗗𝗦 𝗙𝗔𝗟𝗖𝗢𝗡𝗦 @FriendsFalcons]

Our Football Falcons are in the NAIA Top 25 Coach's Poll for the first time since 2015!
#TalonsUp #BTF #HonorGod
https://t.co/XloK7a5I4n

[FU Barstool @BarstoolFriends]

Everyone stop what you’re doing. That now makes SEVEN‼️ (yes we said SEVEN) KCAC players of the week for Friends U. Sports school 🫡

[Kansas Collegiate Athletic Conference @kcacsports]

K'Vonte Baker, Nolan Ewing, and Cole Thompson, all of @FriendsFalcons, Earn KCAC Football Weekly Honors, presented by @EQUITYBANK! #KCACfb #LetsBuildEquity #LetsBuildLeaders

https://t.co/iwkQ4G49II

@NAIA @NAIAFBALL

[𝗙𝗥𝗜𝗘𝗡𝗗𝗦 𝗙𝗔𝗟𝗖𝗢𝗡𝗦 @FriendsFalcons]

It's a clean SWEEP!!!🧹🧹🧹
Football Falcons capture all 3⃣KCAC Weekly Awards 💪💪💪
https://t.co/lt52F2fetL

[Falcon Strong @Falcon2strong]

Friends Football 3-0 to start. It’s just the beginning. The hard work continues!

[Jamy Bechler @CoachBechler]

MIKE LEACH ON EMBRACING HARD

"Nothing is really fun unless it's hard ...

You're pushing yourself. All of a sudden you're making great plays.

You're doing things that you've never done before...

Never hope that it's easy."

~ via @WSUCougarFB and @DrewMaddox

[𝗙𝗥𝗜𝗘𝗡𝗗𝗦 𝗙𝗔𝗟𝗖𝗢𝗡𝗦 @FriendsFalcons]

Palmer named KCAC Special Teams Player of the Week!
Quite a first impression by @YBLP02
#TalonsUp
https://t.co/KvvtiUGj7V

[Friends University Football @FalconsFU]

goodnight Falcons #BTF @CoachHarrisonFU

[Zach Even - Esh @ZEvenEsh]

DURABILITY. Majorly lacking in Athletes today. I believe because being strong is demonized. You’ve got kids who can’t do push-ups, but they believe they need to be doing “speed and agility.”

[Friends Univ. Men's Basketball @FriendsMBB]

Boys were working today!

[Daniel McKim @DanielMcKim]

Your buddy, or you, the squat police.

[𝗙𝗥𝗜𝗘𝗡𝗗𝗦 𝗙𝗔𝗟𝗖𝗢𝗡𝗦 @FriendsFalcons]

Five Football Falcons earn spot on KCAC Kessinger Division Preseason Team
https://t.co/pJcArOhbPC

[Michael Boyle @mboyle1959]

People want you to tell them that every person’s workout program is different but, the reality is most are the same. 80-90% of what we do, we do with everyone. Getting stronger and faster is pretty darn general. So is getting healthy.

[Steve Magness @stevemagness]

In a study on world class performers, those who made it world class:

-Had more multisport than specialized practice
-Started their main sport later
-Accumulated less practice
-Initially progressed slower than national class peers https://t.co/off1y9KltM