G-K Strong

Genoa-Kingston High School (IL) Strength & Speed.

[G-K Strong @Gk_weights]

Shoutout 4a for dominating their workout and jumps just before the weekend!

[G-K Strong @Gk_weights]

After a long week of fitness testing, we are finally back getting after it!

Explosive sprints and jumps today!

#GKgains

[DJ Brock @CoachDJBrock]

🚨SPEED TRAINING REALITY🚨

It doesn’t need to be FLASHY for you to get results.

Sprint Drills
2 x 10m starts
3 x 30m Flys w/ 20-30m
3 x 20-30m bounds.
DONE ✅

No fancy tech, no complex descriptions.

Just a flat surface and your feet.

No need to overcomplicate things.

[G-K Strong @Gk_weights]

Isometric BW lunges with single leg hurdle hops✅

Shout out to my athletes for putting the work in before the weekend hits!

#WeAreGk

[G-K Strong @Gk_weights]

20-yard flys top speed update alert!

Boys
1. Truman Browne (2.09)
2. Michael Schmidt (2.14)
3. Treyson Turner (2.17)
Girls
1. Jessie Fredrickson (2.28)
2. Haley Oranger (2.40)
3. Avery Nelson (2.46)

Top athletes in flys pictured below #gkcogs

[Fred Duncan @Fred__Duncan]

Every tool has a purpose.

I didn’t include med ball throws here, but they’re another great option for developing projection, and power.

You could even add dynamic-effort lifting into the mix, another bridge between max strength and speed.

The key is knowing how to organize

[G-K Strong @Gk_weights]

Resisted sprint training with Bulgarians after. 💪
#gkstrong

[coachkou @coachkou]

Bill Walsh said it best!

[G-K Strong @Gk_weights]

20x20x20 build up!
- slow gradual increase to first 20 yards.
-reach 75% of max speed in between 20-40 yards.
- top speed for the last 20 yards.

✅ focus on acceleration and explosiveness
✅ activate fast twitch muscle fibers
✅ increase top speed
#gkcogs