appletonwestsc

Official Twitter account of Appleton West H.S. (WI) Strength & Conditioning | Head Coach: TBD | Education & Promotion for Student & Student-Athletes

[appletonwestsc @appletonwestsc]

This championship mindset should be on display with all players. When everyone gets involved towards the same goal, that is when great things happen! #TerrorStrong

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

Are your athletes consistently eating a minimum of 3 meals daily?

[Zac Goodman @ZacGoodman_]

We lift heavy because we NEED to ⬇️

-Increase motor neuron rate coding/discharge frequencies
-Improve Acceleration
-Develop tissue, tendons, ligaments
-Increase neural coordination

NOT because we need a big squat or bench. Those are a byproduct of increasing Force capabilities.

[Zac Goodman @ZacGoodman_]

One of the biggest mistakes at the High School Level is the use of Circuit training in the Weightroom.

You will hinder Strength and Power Development by restricting rest in favor of more work.

Athletes need specific training to optimally develop Explosive Ability🙌🏻

[Pratik Patel @PratikxPatel]

50g of Protein Cheat Sheet

-2 scoops of 25g whey protein/protein powder
-2.5 scoops of 20g whey protein/protein powder
-6oz boneless, skinless chicken breast
-7oz boneless, skinless chicken thighs
-6oz turkey breast
-8 large eggs
-14 egg whites
-6.25 cups milk (any fat content)
-7 part-skim mozzarella string cheeses
-2 cups 0% Greek yogurt
-2.2 cups 2% Greek yogurt
-2.3 cups 0% cottage cheese
-2.1 cups 2% cottage cheese
-9.5oz 85/15 ground beef
-9oz 90/10 ground beef
-8.3oz 93/7 ground beef
-8oz sirloin steak
-8oz flank steak
-10oz ribeye
-14 slices of deli meat
-13 shrimp
-9oz tuna
-9.5oz salmon
-3.5 cups black beans
-3.125 cups edamame
-9.6oz tempeh
-20oz tofu
-1.3 cups chickpeas
-2.8 cups lentils
-6 cups quinoa
-14 TBSP peanut butter
-8.3oz almonds

[AWTerrorBackers @AWTerrorBackers]

Congratulations to girls varsity soccer on their 3-1 win tonight over Marshfield!! Congrats to Addyson on her hat trick tonight!! ⚽️⚽️⚽️
#wearewest #terrorpride

[Brandon Davis, CSCS @Brandon_L_Davis]

Getting kids to read a workout card is like SpongeBob trying to teach Patrick how to take the lid off a jar

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

Protein cheat sheet:
•3 oz. tuna: 25g

•3 oz. halibut: 23g

•4 oz. pork chop: 18g

•4 oz. hamburger: 20g

•3 oz. beef sirloin: 25g

•2 hard boiled eggs: 12g

•1 c. cottage cheese: 30g

•1 c. garbanzo beans: 12g

•3.5 oz. chicken breast: 29g

•3 oz. skinless turkey breast: 25g

[appletonwestsc @appletonwestsc]

One opportunity to succeed!

Wish our 6 powerlifting athletes luck at the Neenah Powerlifting Invite on Saturday Feb. 3rd!

[Brian Butch @Brian_Butch32]

Super honored and excited to be going back tomorrow !!

[appletonwestsc @appletonwestsc]

@clh_strength Where can you find time data goals for 10-20 yard flys to estimate 40 yard dash times?

[appletonwestsc @appletonwestsc]

Check out the weight room calendar for this week!

Winter sports are in full swing, please plan accordingly! #terrorstrong

[appletonwestsc @appletonwestsc]

This week’s schedule! Check it out! #terrorstrong

[appletonwestsc @appletonwestsc]

@Coachgriffin88 Where would you recommend putting this in your training session? Right at the end or in the middle?

[appletonwestsc @appletonwestsc]

Look at this week’s weight room schedule! #terrorstrong

[appletonwestsc @appletonwestsc]

Weekly weight room schedule update! #terrorstrong

[Matt Lisle @CoachLisle]

Athletes: Take 1 minute to really listen. It can change everything for you!

Change your “what if?” To “even if”

[appletonwestsc @appletonwestsc]

Check out this weeks schedule!

[Appleton West Football @AWfootball2023]

Tonight we travel to Thom field to take on Wausau East!
#WeAreWest
#TerrorFootball

[appletonwestsc @appletonwestsc]

😂

[Daniel McKim @DanielMcKim]

High School Weights Class

[appletonwestsc @appletonwestsc]

Here is your weeks weight room schedule. Coach Ryan will always have the schedule posted online and in the weight room. Please be aware that scheduling does change!