Alex Dean

PE/Health teacher at North Cedar | S&C | Head FB at Lisbon High School

[Alex Dean @coach__dean]

@owensiebring Thank you for your coverage of the Lisbon program last fall. It was great meeting you. Best of luck in the future!

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

Messages I get, "Wendi, my kid can't gain weight. How can I help him add size? He is always sore and getting sick. He is struggling to maintain his weight. What can we do?"

Well, have your kid track their intake for 3-5 days and you will know exactly what is going on. Most kids skip breakfast, do not eat balanced meals and do not add any protein and carbs before or after training.

Let's talk numbers on what an ideal BW is for high school football athletes.

The avg 16 YO football athlete is:
👉5'9" to 6'1" (175 – 185 cm)
👉160 to 200 lbs (73 – 91 kg)

Rough estimate per position:
🏈QB/DB: 5'10" – 6'1", 160 – 190 lbs
🏈RB/WR: 5'9" – 6'0", 160 – 185 lbs
🏈LB/TE: 5'11" – 6'2", 180 – 210 lbs
🏈OL/DL: 6'0" – 6'3", 200 – 260+ lbs

The amount of calories, protein and carbs required to fuel growth, maturation and training demands at the high school level is often grossly underestimated. 👇

[Coach Vint @coachvint]

Consistent effort always leads to success.

[Alex Dean @coach__dean]

@CoachDuncan25 Thank you Coach!

[Alex Dean @coach__dean]

Excited to be a part of a program that has been a big part of my life! Let’s go!

[Lisbon Activities @Lion_Activities]

Proud to welcome Alex Dean as the next Head Football Coach of Lisbon!
Coach Dean brings a deep football knowledge, and a passion for developing athletes. His commitment to excellence and player growth makes him the perfect leader to carry our program forward!

[Alex Dean @coach__dean]

@CoachHaddy Thank you Coach!

[Preston Pedersen ⚡️ @CoachPedersenMV]

Train During the School Day

This is the game-changer.

Why?
• No before-school burnout
• No post-practice conflict
• Built-in consistency

If school is in session, training happens.

Every kid benefits—not just athletes.

[Preston Pedersen ⚡️ @CoachPedersenMV]

Rev. Lunge & Split Squat have been a main lower body movement for us the last 5 years.

The benefits are many:
• Less spinal load
• Better limb-to-limb balance
• Improves balance & control
• Easy to load & progress
• High transfer to sprinting & COD

Unilateral ≠ Accessory

[Coach Vint @coachvint]

If you are an athletic director, make sure you have a budget for your coaches to attend clinics. Pay for their hotel and transportation, and give them a per diem for meals. Coaching clinics are professional development that will help your coaches impact the kids in your school.

[Devin Fry @FryTheSportsGuy]

With a new head coach comes a new practice schedule for the Fall. @NDSUfootball opening up practice at 1:30 this afternoon as opposed to the morning starts in previous years. We asked Coach Polasek about his camp structure:

[DCG Boys T&F @DCG_TF]

Want to get faster? Do the simple things with razor sharp precision.

[Mustang Performance @DCGStrength]

Girls Soccer Parent Lift is in the books! 💪

Had a blast watching the girls take their parents through a training session! Always fun to showcase the hard work of our athletes day in & day out.

[Brad Doerring @brad_doerring]

Ethan Thimmes sets a new school record and meet record with a throw of 53’9.25”!!! This is #1 in 1A and #4 in the state all classes!!!!

[Brad Doerring @brad_doerring]

Ethan Thimmes sets a new school record and meet record with a throw of 53’9.25”!!! This is #1 in 1A and #4 in the state all classes!!!!

[Ray Zingler @rayzingler]

The goal of adolescent strength training isn’t to “bulk up”.

The goals are 5-fold.

1) Improve Relative Strength
2) Improve Neural Adaptations
3) Improve Work Capacity
4) Improve Confidence
5) Positively Associate with Training

Start kids early.

Play the long game.

[Preston Pedersen ⚡️ @CoachPedersenMV]

@ZEvenEsh @SmallTownSpeed Here is a quick article that explains the “why” behind training during the school day.

https://t.co/m1YShOUcbI

[Alex Dean @coach__dean]

🎯

[Preston Pedersen ⚡️ @CoachPedersenMV]

If you are a HS in Iowa & you are not set up like this, you are behind.

Especially in schools where multi-sport athletes are the heartbeat of their athletic programs.

Unity brings clarity to the mission.
Without unity there is dysfunction.

All Stangs. All Sports. All In. 💪🏻⚡️

[North Cedar Knights Football @NCKnightsFB]

Congratulations Ethan!

[Alex Dean @coach__dean]

As we progress into 2024, here's a quick look back at our most improved boys and girls from the previous seven months of training. Keep working hard Knights!
Full results here>https://t.co/jWp0HorkxD