Alex Roberts

MS, CSCS • Strength and Conditioning Coach (Snider, PSM Performance) • Focused on building foundations and longevity

[SummitCitySports.com @260sports]

Brandon Logan with the PICK SIX to start the game for Snider! @SniderFB

[Glenn Marini @GlennMariniWANE]

ARE YOU NOT ENTERTAINED???

@SniderFB standout & future @NDFootball safety Brandon Logan (@Brandonlogan28) not only with the hit, but gets up & recovers for the TD! This play sums up HS football in the 260 perfectly tonight. #GoIrish @SniderAthletics @SniderStudSec @FWCommSchools

[Kylie Dickson @kylie__dickson_]

⚡️⚡️⚡️WE ARE HIRING⚡️⚡️Private Sector position. Overseeing our EDGE performance program & the S&C for 5 youth sports clubs 🏐🏀🏒 55-60k, full benefits, fantastic work-life balance, awesome facility.
Come join the largest, most impactful S&C program in Midwest! DM for more info.

[Blitz @Blitz_OTH]

We have reached the apex of our Top 50 countdown.

In OTH's opinion, the No. 1 player in northeast Indiana is @Brandonlogan28 of @SniderFB.

https://t.co/Eny0K3A5Oj

[Snider Football @SniderFB]

Congrats to Brandon Logan for being awarded the #1 jersey for team #60. ⁦@Brandonlogan28⁩

[Blitz @Blitz_OTH]

We move on in our First Eleven to the top cover corner in the area (in our opinion) - @JamarionK3 of @SniderFB.

https://t.co/M9QCf03rAC

[Alex Roberts @coach_a_rob]

As an athlete, your best ability is availability.

Train for longevity, not your ego.

[Alex Roberts @coach_a_rob]

Exercising is an investment

1 hour of exercise makes the body feel healthier for ~12 hours

1 week of exercise = 2 weeks healthier
1 month = 2 months
1 year = 1 routine
1 routine = a better, longer life

Start investing 🤝

[Alex Roberts @coach_a_rob]

Gains are not made in the weight room, the track, or during the hours you train.

Gains are made in your bed, the kitchen, and during the hours you recover.

No recovery = no gains

[Alex Roberts @coach_a_rob]

Ability to recover (medium intensity (get HR up to 160, let HR drop to 130 before next rep), medium duration (30+ mins)

Spiking your HR to above 160, then focusing on slowing the HR down to below 130 as fast as possible will help build up an athletes ability to recover

[Alex Roberts @coach_a_rob]

To build a powerful aerobic system, conditioning must address these 3 things:

Resistance to fatigue (high intensity (HR: 145-155), medium duration (30+ mins))

Work at the upper limit of your aerobic system for at least 30 mins to build up your resistance to fatigue

[Alex Roberts @coach_a_rob]

Efficiency of the heart (low intensity (HR:120-150), long duration (45+ mins))

Technical term is stroke volume, which looks at how much blood the left ventricle can pump per beat. Long steady state sessions at a lower heart rate will increase stroke volume

[Alex Roberts @coach_a_rob]

If the benefits of sleep could be put into a pill, it would be considered a PED and be banned from competition.

[Alex Roberts @coach_a_rob]

Your daily habits create your yearly success.

[Alex Roberts @coach_a_rob]

Long cardio sessions and hard training days in the weight room teach you how to shut the voice in your head up.

This is a priceless skill that you’ll use everyday of your life.

[Alex Roberts @coach_a_rob]

How to fix 90% of your problems:

Get more sleep
Drink more water
Sweat daily

[SimpliFaster @SimpliFaster]

"The explosive repeat method can drastically improve the recovery capabilities of fast-twitch fibers between explosive sport-specific movements, which is crucial in many sports."

📈 @coach_a_rob & @Steve20Haggerty on aerobic conditioning for team sports

https://t.co/CiabVXdLS3

[Alex Roberts @coach_a_rob]

The weight room is one of the few places where failure is necessary for success.

If you never fail, you’re not truly pushing yourself, and you’ll never come close to your full potential.

[Alex Roberts @coach_a_rob]

What high school athletes think they need:

- Workouts split by body parts
- New exercises every two weeks
- Sam Suleks secret sauce

What they really need:

- Compound movements with tempos
- Zoomed out mindset (1 year +)
- Reps, reps, and more reps

[Alex Roberts @coach_a_rob]

Easy single leg exercise progression:

Goblet split squat
Bar split squat
2 DB Lunge
Bar lunge
2 DB Rear leg elevated split squat

2-3 weeks each
3-4 sets x 6-10 reps each