Portage Indians Strength & Conditioning

Shane Nelson, MSS, CSCS - Strength & Conditioning Coach

[Coach Fahey @BurnTheLadders]

Singles build reps.

Reps don't build Singles.

- Louie

This was probably the second most frequent thing he said to me during the years I was in and out of Westside. This was a core tenet of his views on GPP, work capacity, and conditioning. It's why he started with intensity.

[Brandon Davis, CSCS @Brandon_L_Davis]

The nervous system needs violence, the tissue needs volume.

You can do as many sprints, jumps, throws, landmines movements, oly lifts, or faster bar speed lifts as you want, but if the intent isn’t set to 10/10?

Your nervous system has no reason to adapt and get better.

[Zac Goodman @ZacGoodman_]

Speed can be DEVELOPED… here’s how ⬇️

1. Improve Squat/Deadlift to Bodyweight strength ratio.

2. Jump Maximally both vertically and horizontally.

3. Sprint Maximally.

If you do these three things, your speed will drastically improve! 🙌🏻📈

[Zac Goodman @ZacGoodman_]

If you don’t increase your Relative Strength, you leave your Speed completely up to Elasticity.

In the very likely case that you aren’t highly elastic, you will stay slow.

If a slow athlete has any chance to get fast, they will need to get significantly stronger.

[Zac Goodman @ZacGoodman_]

Athletes should follow a Strength plan that prioritizes basic movements that allow for a lot of muscle to be trained at once.

Squat, Press, Pull, Hinge.

You can split this however you want, but all workouts must include a combination of these.

Simple is better🙌🏻

[Zac Goodman @ZacGoodman_]

Squatting makes you faster.

Deadlifting makes you faster.

This is not controversial. This is real life. This is Physics.

[Zac Goodman @ZacGoodman_]

Want to get stronger? Drive that bar faster.

Want to jump high? Push off the ground harder.

Want to sprint faster? Fight to reach that next gear.

The intent in which you do things, is more important than what you do. Intent drives performance.

[Zac Goodman @ZacGoodman_]

The sooner you enjoy repeating and progressing the same movements over and over again…

The sooner you make the best progress of your training career.

Lack of adherence is the biggest culprit of poor training results. Embrace what makes you better.

[Zac Goodman @ZacGoodman_]

You don’t get strong lifting light weights with short rest breaks… You get tired.

If you want to get strong, you lift heavy weights with as much acceleration as possible… requiring you to fully rest.

It’s simple🙌🏻💪🏻

[Zac Goodman @ZacGoodman_]

Long Rest periods are essential for maintaining maximal motor unit recruitment between sets.

If rest is limited, the nervous system will output less force as a protective mechanism against fatigue.

This leads to less output… creating less stimulus. Rest potentiates stimulus.

[Zac Goodman @ZacGoodman_]

The biggest and strongest dudes just train harder.

They attack their sets with passion. They just make it happen.

You can’t out program weak effort.

[Zac Goodman @ZacGoodman_]

Developing Powerful Athletes… ⬇️

1. Lift Heavy. 3-6 Rep Sets. Basics work best: Squat, Bench, Deadlift.

2. Sprint Max Effort 2-3x Week.

3. Jump Max Effort 2-3x Week.

4. Long Rest Breaks.

5. Track Training, Chase PRs.

These five things are necessary for maximizing Training!

[Ben Griffin @Coachgriffin88]

All athletes should lift heavy.

Why? It’s one of the best ways to recruit high threshold motor units & train type 2 muscle fibres

Type 2 fibres are responsible for explosive actions, ie sprinting & jumping. They’re only recruited if they’re needed & they’re needed to lift heavy

[Zac Goodman @ZacGoodman_]

There’s no denying it, the weight room is the ULTIMATE equalizer.

Every year there’s athletes who don’t play much and spend an off-season training and end up being the best player on the team a year later.

Invest in the weight room or get caught by those who do🙌🏻

[Gerry DeFilippo @Challenger_ST]

If you’re a baseball player I suggest you stop scrolling for 2 seconds

I’m going to give you the key to baseball speed

Baseball involves short 10-15 yard straight line burst

OR

Angled, curve sprints

Train both consistently… you will thrive

[Zac Goodman @ZacGoodman_]

If you want Broad Jumps to move, you need to Hinge Heavy.

A Broad Jump more so than a Vertical Jump is heavily reliant on Torque at the hip vs the knee.

RDLs, Rack Pulls, Good AMs, Deficits, Conventional Pulls are all in rotation for us.

[Portage Indians Strength & Conditioning @PHSIndiansSandC]

March Lifters of the Month! #win #noregret

[Gerry DeFilippo @Challenger_ST]

💨 Athletes:

Please understand, getting faster is one of the BEST ways to improve your performance in your sport

Go spend time getting faster. You WILL get better significantly if you do

[Zac Goodman @ZacGoodman_]

Female Athletes have the biggest advantage to gain from Strength Training because most programs still aren’t doing it.

When Female Athletes get Stronger:

1. Lower Injury Rates
2. Increased Speed
3. Increased Power
4. Greater Throwing Velocity
5. Stronger Bones

Make them STRONG

[Zac Goodman @ZacGoodman_]

Chin-Ups are the Bench Press of the Back.

Lots of Muscle used, Loadable, Stable, Scalable, Large ROM.

You can’t go wrong getting super strong on Chin-Ups. We often use sets of 1-5 reps done 1-2x a week.