A1 Performance

*Speed Development *Strength and Conditioning *Sports Science *Injury Prevention @DonellanMatthew

[A1 Performance @A1Performance1]

New Post Every Week Of The Series

“The Science Behind The Athlete” with Coach @DonellanMatthew

#hammersonly

[A1 Performance @A1Performance1]

@DonellanMatthew New Post Every Week Of The Series

“The Science Behind The Athlete” with Coach @DonellanMatthew

#hammersonly

[Matthew Donellan @DonellanMatthew]

3️⃣ Aerobic System (Oxidative Phosphorylation)
Uses oxygen to turn carbs, fats, and protein into ATP.
Works for long-duration exercise.
Slower, but sustainable.

[Matthew Donellan @DonellanMatthew]

2️⃣ Anaerobic Glycolysis
Breaksd down glucose without oxygen.
Supports activity for ~30–90 seconds.
Produces lactate as a byproduct.

[Matthew Donellan @DonellanMatthew]

1️⃣ a ATP-PCr System
Uses phosphocreatine (PCr) to quickly rebuild ATP.
Works without oxygen → perfect for sprints or explosive movements (~10 sec max).
PCr stores are limited, so it’s best for short, intense bursts.

[Matthew Donellan @DonellanMatthew]

Muscles need ATP to contract, but the ATP in your cells only lasts a few seconds. Your body has 3 main energy systems to rebuild ATP so you can keep moving:

[Matthew Donellan @DonellanMatthew]

Getting tired too fast?
It’s not your effort.... it’s your energy system 🔋

Today Starts Our First Monday Of Diving Into The Mind And Body Of An Athlete Called: The Science Behind The Athlete

🧠 Chapter: 1 Energy Systems Training For Sports Performance

[Tanner Koerner @TannerKoerner]

New Weight Room #’s
Bench -240
Squat - 405
Clean - 225

#classof2027 #runningback
#weightroom

[Tanner Koerner @TannerKoerner]

Junior season 2025✅
-911 all purpose yards (unofficial)
-18 returns | 508 yds (unofficial)
-73 carries | 370 yds | 4tds
-4 rec | 33 yards
-5-5A district | 2nd team RB
-5-5A district | Kick Returner HM
-Livingston Perish | 2nd team RB
@BrettBeard92 @CoachJoe_Ryan @CoachRFournier @CoachBryanBerry @RecruitLouisian @247recruiting

[A1 Performance @A1Performance1]

🔋🔋🔋

[Brenton Paul @BrentonPaul27]

After a great conversation with Coach @KobeM_17 I am blessed to receive an offer from Northwestern Oklahoma State University! #AGTG
@NWOSU @nwosufootball @FBCoach_P

@BrettBeard92
@CoachRFournier @CoachBryanBerry @CoachJoe_Ryan @denhamspringsFB @JohnEadsWAFB @A1Performance1
@jkleesportz @JacksnReyes @RecruitLouisian

[Brenton Paul @BrentonPaul27]

After a great conversation with Coach @KobeM_17 I am blessed to receive an offer from Northwestern Oklahoma State University! #AGTG
@NWOSU @nwosufootball @FBCoach_P

@BrettBeard92
@CoachRFournier @CoachBryanBerry @CoachJoe_Ryan @denhamspringsFB @JohnEadsWAFB @A1Performance1
@jkleesportz @JacksnReyes @RecruitLouisian

[Matthew Donellan @DonellanMatthew]

AVERAGE ATHLETES
avoid criticism.

ELITE ATHLETES
CHASE IT.

#hammersonly

[A1 Performance @A1Performance1]

#hammersonly

[Matthew Donellan @DonellanMatthew]

BRYCE CAGE
Defensive Lineman | Grambling State University
📍 Baton Rouge, LA
📏 6’5” | 269 lbs
🎓 Senior
🎖 HBCU Legacy Bowl Participant

[Matthew Donellan @DonellanMatthew]

BRYCE CAGE
Defensive Lineman | Grambling State University
📍 Baton Rouge, LA
📏 6’5” | 269 lbs
🎓 Senior
🎖 HBCU Legacy Bowl Participant

[A1 Performance @A1Performance1]

#hammersonly

[Brenton Paul @BrentonPaul27]

Ran a 6.77 in 55 meter sprint today. placed 7 out of 50! #speed

@DSHSTracknField @denhamspringsFB @CoachJoe_Ryan @BrettBeard92 @CoachRFournier @CoachReeves9

[Brenton Paul @BrentonPaul27]

First Team All District✅
First Team All Parish✅

ALL STATE!!!✅ #AGTG

@denhamspringsFB @BrettBeard92 @CoachJoe_Ryan @CoachRFournier @CoachBryanBerry @JeritRoser @RecruitLouisian @GenLouisiana

[A1 Performance @A1Performance1]

hammersonly

[Alex Curvin Jr @CurvinAlexT]

Blessed to receive my first offer @artichokenation @MaricopaMustang

[A1 Performance @A1Performance1]

hammersonly

[Brenton Paul @BrentonPaul27]

After a great talk with @CoachRamsey319 I am blessed to receive an offer from Ave Maria University! @avemariauniv @avemaria @GyreneFootball @Gyrenes @JoePattersonAMU @JarvisMcgarrah

@denhamspringsFB @CoachJoe_Ryan @CoachJoe_Ryan @CoachBryanBerry @BrettBeard92 @JeritRoser

[Matthew Donellan @DonellanMatthew]

Train With Intent

Every Rep, Set, and Drill Should Have a Clear Purpose and Direction.

Mindless Training Leads to Wasted Effort.
Focus Creates Results.
#hammersonly🔨

[A1 Performance @A1Performance1]

🔨🔨🔨

[Brenton Paul @BrentonPaul27]

Blessed to receive an offer from Huntington College!#AGTG @huntington @ChaelPridgen @CoachSpurlock03

@denhamspringsFB @BrettBeard92
@CoachJoe_Ryan @CoachBryanBerry.
@GenLouisiana @denhamathletics
@A1Performance1