J-Hawk Power

Urbandale J-Hawk Strength & Conditioning

[Gabe @Gabe_Blanshan]

After a great day at camp and a great conversation with @CoachZeek_ and @CoachZaneRies I am blessed to announce I have received my first D1 offer to play at the university of Miami of Ohio!!

[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.

[Urbandale J-Hawks @UrbandaleJHawks]

Pick #238 ➡️ @MiamiDolphins 🐬

Former J-Hawk Max Llewellyn is headed to the Dolphins!

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

What happened at the TLCA San Angelo high school football program is a total disaster.

80 student-athletes forced into continuous, whistle-driven push-ups for 45+ minutes with no water, no rest, and no breaks as punishment for a uniform mix-up the staff caused themselves?

Up 20 young athletes hospitalized with rhabdomyolysis, a serious condition involving rapid muscle breakdown that can lead to kidney damage and organ failure.

This should never happen at the high school level! Where was the qualified Strength & Conditioning Coach?

Where was the Certified Athletic Trainer to monitor distress and enforce safety?
Where was the oversight to prevent exercise from being used as reckless punishment?

Treating athletes this way is absolutely dangerous. High school kids are still developing they need proper breaks, recovery between training sessions, and hydration to stay safe. Proper training demands evidence-based protocols, not punishment that risks lives.

Rhabdomyolysis is a preventable red flag of systemic failure, not toughness.
Our young athletes deserve far better. Athlete safety must be non-negotiable.

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

Elite athletes fuel, train, hydrate, and recover with intention.

If you’re:
– always sore
– not gaining muscle
– not getting stronger or faster
It’s probably not your training…
👉 Check your nutrition
👉 Check your hydration
👉 Check your sleep
This is what I walk athletes through every single day.

I break it all down step-by-step in my athlete fueling program.
https://t.co/R57zWaYvlp

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

Creatine is safe, effective and beneficial for teen athletes. I received an email today.

"Hey Wendi, I have done some research and creatine is not recommended for anyone under 18.  I have numerous grandkids playing sports and only the 21 yr old, playing college ball takes creatine."

I respectfully responded with links to my articles and 10 peer-reviewed citations outlining the current evidence. I have hundreds of videos discussing the data. I also asked "what research"?

Evidence-based practice means we rely on research, clinical experience, and outcomes, not internet opinions.

If you’re genuinely curious about creatine, the science is widely available. I encourage people to read it. It still baffles me how people still don't understand creatine and the mechanism of action. Not to mention the benefits of creatine. We would have to consume 2-4 lbs of meat to attain the equivalent in 5g 💊.

My goal has always been the same: educate athletes and parents with accurate, research-backed information so they can make informed decisions.

https://t.co/LxBjzkrSH2

[Coach Matthewson @CoachMatthewson]

Help us out!

[Official NHSSCA @nhssca_us]

The NHSSCA is on a mission! We are here for ANY high school coach working in the weight room setting.

We want to HELP coaches HELP kids! We are proud to help coaches at @alpharettahs1 who are working through the High School Strength Coaches Certification (HSSCC). Their commitment to their students should be applauded 👏🏼

@RonnieJankovich leading the way for his school and his community.

[Official NHSSCA @nhssca_us]

The NHSSCA is launching the ONE MORE CAMPAIGN.

Here’s the goal—simple and powerful:

Let’s double our impact! This isn’t about numbers. It’s about standards. It’s about mentorship.

It’s about making sure no coach has to figure this out alone.

Think of one coach you know. Have the conversation.

Bring one more to the #family

Click the link in bio

#strengthtraining #strengthandconditioning #highschoolstrength #highschoolcoaches #strengthcoaches

[J-Hawk Power @JHawkPower]

Get Ready! Another session of Performance U is about to get started! Monday and Wednesday nights from 5:15-6pm 💪

https://t.co/PsiL4wSAX9

[J-Hawk Power @JHawkPower]

The Performance Lab will be open this week M/T/W/F from 9-11am. Please email Coach Traynor if you have any questions.

[J-Hawk Power @JHawkPower]

You Know What Day It Is! 💪 😅
#flexfriday

[Melanie Redd Performance Training @coach_mel_redd]

I think the concept of “culture” needs to be completely redefined and revamped at the high school sports level.

I don’t have answers but I do know that what used to be effective no longer is.

HS aged kids generally care much less than those who were in HS 10 years ago.

[J-Hawk Power @JHawkPower]

Protein Popsicle purchase is now available with a Punch Card! 🙌

Punch cards are available for purchase by either cash or card. $10, $15 and $20 punch cards available! #protein #postworkout #UAPT

[J-Hawk Power @JHawkPower]

You Know What Day It Is! 💪😁
#flexfriday

[J-Hawk Power @JHawkPower]

You Know What Day It Is! 💪😅

#flexfriday

[Urbandale J-Hawks @UrbandaleJHawks]

🛏️ Support Performing Arts THIS SUNDAY! Stop by our Mattress Fundraiser from 11am–5pm — huge savings, big impact! Help us spread the word: share, invite friends, and check out how it works!

Video: https://t.co/64AffZJvn5
FB Event: https://t.co/LWvfvqcrEJ

[J-Hawk Power @JHawkPower]

You Know What Day It Is! 💪 😁
#flexfriday #girlpower

[Ross Garner @CoachRGarner]

Building a HS S&C program requires

1. Coaches support S&C verbally/with actions to get kids bought in. If coaches don't want S&C most kids won't either

2. Scheduling to get athletes in classes. Ex. Specific sport classes or athlete vs gen pop periods. Big difference in set up

[J-Hawk Power @JHawkPower]

Homecoming #flexfriday 💪😁