Joel Gerber

Father of 4. Teacher of many. Head Flag Football Hesston College.

[Joel Gerber @GerberUSHistory]

Gerber Announced as Head Women's Flag Football Coach https://t.co/e1F5zLPzV4

[Joel Gerber @GerberUSHistory]

https://t.co/rxAsR2vViS

Lets Go!!!

[Joel Gerber @GerberUSHistory]

Fall semester gains. Very proud of how hard all the students worked. Keep moving forward.

[Trent Mongero @CoachMongero]

For all of you “athletes” running away from … or trying to hide in the weight room… this is a pic of the GOAT - Michael Jordan. LIFTING … all season long and YES, regularly on NBA GAME DAYS.

Note: Read what MJ’s trainer said in pic below. Note: pic and story Credit IB Network and Tim Grover

KEY!!! **** Lifting helps wake-up and ignite your nervous system to be ready to compete! You don’t have to go ballistic (no maxing out in-season), but you should get your body ready to perform at an elite level!!!! … while maintaining strength that you will critically need throughout the entire season to be at your best.

Of course continue to execute flexibility routines, eat healthy, hydrate, and put your phones away at night and sleep. 8 plus hours if possible.

@nextlevelbb
@DirtBroUSA

[Coach AJ 🎯 Mental Fitness @coachajkings]

Brent Venables said, "You're going to get what you earn."

"We're going to have the kind of season that we pay for in April and March."

Success happens because of the work you do when 99% of people aren't watching. It takes:
• Commitment.
• Consistency.
• Discipline.

[Coach AJ 🎯 Mental Fitness @coachajkings]

Bill Belichick said, "There are no shortcuts to building a team, you build the foundation brick by brick."

Building a championship team is hard.

It doesn't happen overnight.
• It means sacrifice.
• It means commitment.
• It means accountability.

Your culture changes when you establish a standard of performance and commit to that standard.

It's in the details, actions, and attitudes that you start to change the culture. It lays the groundwork and foundation for your success to come.

Bill Belichick's 5 Principles for Team-Building:
1. Consistency and Dependability - “It's not all about talent. It's about dependability, consistency, and being able to improve.”
Belichick emphasizes consistency because consistency is what creates excellence and trust. It’s a representation of your character as a leader. People need to know that they can trust you and rely on you to perform their best.

2. Lead from the Front - “Mental Toughness is doing the right thing for the team when it's not the best thing for you.”
As a leader, you can’t please everyone. Great leaders know it isn’t about popularity, it’s about responsibility. It means making the tough decisions, taking ownership of yourself, and doing what is best for the team.

3. Preparation - "The only sign we have in the locker room is from ‘The Art of War.’ ‘Every battle is won before it is fought."
It means live the details, commit to practicing hard, and communicate what you expect. Great leaders bring a mindset of excellence and preparation to what they do. Your will to win always starts with your ability to prepare.

4. Continuous Improvement - “If you spend too much time feeling good about what you did in the past, you’re going to come up short next time.”
Complacency erodes your discipline and affects your attitude. As a leader, you need to embed a growth-mindset into the culture. People should be looking to improve and bring a mindset of excellence to everything that they do.

5. Focus on What Matters - "Ignore the noise" and "Do your job."
To perform your best, focus on what matters. Focus on what you can control, focus on giving your best, and eliminate distractions. To lead others, you need to be able to prioritize, focus yourself, and focus others.

“Ultimately, the team has to come first even though we all have individual goals and preferences.” - Bill Belichick
- - -
Follow @coachajkings for more posts like this!

[Greg Berge @GregBerge]

What does your Body Language say about you?

According to Psychology Today...

- 55% of communication is body language.
- 38% is tone of voice.
- 7% is spoken words.

Coaching and Leadership is about communication.

How we say things matters.

[Bhrett McCabe, PhD @DrBhrettMcCabe]

It takes tremendous love for a coach to be honest with you - to demand more of you than you had been giving to date

That is a true gift - See it as that. Yes, it is hard - but so is success

[Joel Gerber @GerberUSHistory]

There are some great ideas for snacks and meals for anyone looking to improve nutrition.

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

Unsure what to eat to gain weight as a busy student athlete? A weight gain thread with a sample 5,000+ kcal menu🧵

Breakfast
👉3 whole eggs
👉2 slices of PB toast
👉1 glass whole chocolate milk
👉Grapes

2nd Breakfast
👉Full fat cottages cheese
👉Banana + almond butter

AM Snack
👉2 cups oats + honey + dark chocolate chips + whey protein powder + peaches

Lunch
👉2 whole-grain wraps + 8 oz grilled chicken + 1/2 mashed avocado + full fat cheese slices
👉Blended fruit whole- milk smoothie + chia seeds

PM Snack
👉Trail mix
👉PB jelly sandwich

PM Snack 2
👉Grilled cheese sandwich
👉Kiwi slices

Dinner
👉8 oz flank steak + 2 sweet potatoes + buttered veggies + 1 cup rice
👉Whole-fat chocolate milk

PM Snack:
👉Full fat Greek yogurt + sunflower seeds + berries + chocolate chips

👉Casein shake before bed + cherries

[Joel Gerber @GerberUSHistory]

So proud of this young man. Keep dominating. https://t.co/U2K3s2BdJU

[Joel Gerber @GerberUSHistory]

My main man is now battling his tough opponent yet. Breaks my heart to see him go through it. But he continues to do it with a smile. AML is no joke and I am learning a whole new level of trust in God. If you feel the nudge. Follow the link. https://t.co/4D7oCG36h8 to help.

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

If you're training 5 days a week for 3 total hours per day and you're eating < 3,000 kcal as a 16 YO football or baseball athlete that weighs 190 lbs. you are unlikely to get stronger or gain muscle. Here's what you need to do.

-Eat 40 g of protein at each meal & 20g of protein at each snack.
-Pre and post-workout meal containing both carbs and protein.
-5 g creatine monohydrate post-training with chocolate milk + banana.
-Sleep 7-8 hours each night (more is better obviously).
-100 oz of fluid + 16 oz for every lb lost during training.
-Track your nutrition in MFP and work with your dietitian to ensure you are getting in enough anti-inflammatory foods (cherries, berries, leafy greens, avocado, fatty fish).

Unsure how to stay accountable or build a fueling plan that works with your schedule? We can help!

Several coaching options that meet any budget HERE https://t.co/ktwnMXwUTr

[Joel Gerber @GerberUSHistory]

This is worth a read to anyone who would like more information on creatine supplementation.

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

Thank you @BreakingMuscle for featuring my creatine article on why women should be using creatine monohydrate Published this back in 2020 ! Read it here!

https://t.co/PoNhfQElOR.

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

If you want your athlete to gain weight they're going to need to eat more kcal, protein, carbs, and drink more fluid.

A 6'0 185 lb. athlete is going to need 6,000+ kcal, 200 g protein, 500 g CHO , 90 g+ of fat daily to gain muscle if they are training > 2 hours per day 7 days a week. (Often little rest days in those that reach out to us).

✔️First track your kcal and know how much you are eating. Then add in another 300-500 kcal daily. Focus on being consistent.

✔️Gaining weight takes time. Too many try to eat too much too quick and either quit or end up gaining fat and not muscle.

👇Get the weight gain guide or one of our other resources to help you to improve your nutrition.

https://t.co/6BnXsOxyDG

[Joel Gerber @GerberUSHistory]

Great advice for our athletes as they transition into winter sports. Proper nutrition is a competitive advantage.

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

I have had the pre-workout/energy drink conversation with multiple hockey, soccer, and baseball families today...so let me be clear here.

🚨High school & college athletes listen up🚨

If you need a pre-workout for "energy" you likely aren't:
❌Eating enough quality carb or protein
❌Hydrating or drinking sufficient fluid
❌Getting your 7-9 hours of sleep
❌Eating enough overall calories to support training & recovery demands

Consuming the level of caffeine ( 120-300 mg +) in pre-workouts, energy drinks like:
✖️Celsius
✖️Bang
✖️C4
✖️Red bull
✖️Prime
On a regular basis is extremely harmful to your health.

Too much caffeine (> 200+ mg ) in one dose or in a short period of time can lead to:
❌Heart palpations
❌Anxiety & mood disorders
❌Poor appetite = inability to consume enough kcal
❌Depression & poor sleep (caffeine has a 6 hour half life and it will still be in your system at bed time if you consume in the afternoon/evening)

Pre-workouts/caffeine can't replace the fundamentals. Back to the basics with real food.

[Inky Johnson @inkyjohnson]

This is the day that the Lord has made, so let us rejoice and be glad in it.

[Joel Gerber @GerberUSHistory]

@pbasilstrength Main

[Pat Basil @pbasilstrength]

Programming main lifts in-season:

- How heavy?
- What sets and reps?
- What percentages?
- How often?

I have a free guide that explains it all

With a season-long progression you can run right now

To get it:

1. Retweet this
2. Reply “MAIN” below
3. Follow me

And I’ll DM it

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

🎒Teens DO NOT LEAVE HOME without breakfast

🍳Protein supports satiety, balances blood sugar, and supports 🧠energy levels for focus.

🌞Student-athletes should consume breakfast within 30-min of waking & a second breakfast 2 hours later.

👉More here https://t.co/VXk7kNzai1

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

🗣DYK Creatine has been recommended as safe, effective and beneficial for youth athletes?? 🙌

Creatine monohydrate💊101:
⬆️Recovery
⬇️Inflammation
💪Strength & mass
🧠Cognitive benefits
⚡️Enhances power output
⬇️Risk or incidence of soft tissue injuries

Creatine…
✅Can cross the blood🩸brain barrier ..
✅Plays 🔑role in ATP production for short & high-intensity 🏋️‍♀️

Dietary sources of creatine in 4 oz svg:
🎣Cod: 0.34g
🐖Pork: 0.57g
🍴Tuna: 0.45g
🐟Herring: 0.74g
🥩Beef & salmon: 0.52g

If you consume limited meat/follow vegetarian diet creatine💊can help⬆️intramuscular creatine concentrations which can⬆️improve high-intensity performance.

#Creatine is one of the most widely studied ergogenic aids.

It is safe, effective, and beneficial. You don't need to load but if you want to👇

💊Creatine supplementation + (CHO) ingestion substantially📈increaased💪Cr uptake (60%) (Green et al. 1996)

Creatine supplementation in young athletes resulted in:
✅less cramping
✅fewer muscle injuries
✅faster recovery following injury
✅greater tolerance to stress in hot conditions and extreme temps

➡️SWIPE TO LEARN MORE & go read Wendi’s blogs citing quality studies supporting use for teens and women! (Yes CM helps with 🔥 fat loss)

🎙I’ve also been on numerous podcasts discussing creatine supplementation.

A creatine loaded cell is a happy cell💪:
⚖️FFM
⬇️Fatigue
🏋️‍♀️Strength
⬆️Recovery
🧠Cognition
📈Work capacity & training volume
📊 Greater LBM maintenance & strength in elderly

Who should 💊with creatine? 🤷‍♀️

💥Pretty much everyone.. I refer to CM as “the Swiss Army knife of supplements.” Sm

🔗Science outlined here: https://t.co/ONF8Ce2rHa