VaShawn Walker

S&C Coach

[Zac Goodman @ZacGoodman_]

DB Jump, PR, Move on.

Fly 10, PR, Move on.

We operate under the rule of “don’t PR a PR” most of the time. This allows us to hit a new best without crashing for next session.

[Ish Thomas @HoosierIsh]

Why does Indiana have short practices?

It’s not about doing less.

It’s about wasting nothing.

Cignetti learned early:
Less exposure = fewer injuries.
Fewer injuries = more continuity.

But the practices aren’t just shorter.

They’re sharper.

Over half the time is scheme communication and job assignment reps.

They’re rehearsing decisions.

Practice days are mental
so game days can be physical.

[VaShawn Walker @coachvwalker]

@DNeill62 I noticed the same testing approach jumps with my MBB team last week. The guys were flat to start the session and weren’t jumping well. Then the ladies came in, energy picked up, and these dudes ripped off 7 PRs.

[Keith Murphy @CoachMurphy87]

Weight Room Details… C’s up!!!!

[VaShawn Walker @coachvwalker]

@Ayzacoder AI

[Ohio Northern Sports @ONUsports]

Quentin Lehman named First Team Associated Press All-America for 2025 https://t.co/325HfzOoRk

[Tim Cortazzo @T_Cortazzo]

IN-SEASON TRAINING
FOOD FOR THOUGHT 🍔💭

325lb MAX

HEAVY 🪨
3x3 @ ≈ 85%
275lbs x 9 reps = 2,475lbs lifted

LIGHT 🪶
3x10 @ ≈ 45%
145lbs x 30 reps = 4,350lbs lifted

You lift 2,000 more pounds doing what you thought was “light weight.”

If you owned a Moving Company, would you charge more for an extra 2,000 pounds lifted?

Which set & rep scheme do you think would cause more stress, soreness?

Why?

[Brian Davis, M.S. @CoachDavisHU]

WE COACH….

WE COACH TIRED

WE COACH STRESSED

WE COACH SICK

WE COACH AWAY FROM FAMILY

WE COACH WITH ANXIETY

WE COACH WITH NO HOLIDAYS

WE STILL… COACH

[VaShawn Walker @coachvwalker]

@clh_strength 🔥

[Zac Goodman @ZacGoodman_]

The best Strength and Conditioning Programs aren’t off-season programs…

They are in-season programs.

This is where you create the biggest advantage. If your athletes never stop training, they lap programs who only go hard for 6-9 months🙌🏻

[Jayden JJ Davis “Committed” @JaydenJJDavis1]

Committed!!! Blessed and Excited to be a Buckeye and play softball for “The” Ohio State University!!!
@OhioStateSB @Coach2K_OSU @Coach_mcGuem @CoachCourtOSU @KarliSpaid
#GoBucks #OH

[VaShawn Walker @coachvwalker]

S&C COACHES

If you utilize RPR, how do you go about implementing it prior to games and practices?

Particularly, with football.

[Kurt Hester @TheKurtHester]

5 weeks ago I had trouble breathing trying to walk normal around the cul-da-sac. Today I carried a 40 lb bag around! No matter how bad you feel you have to MOVE to beat Stage 4 Cancer!
#Unbreakable

[Jayden JJ Davis “Committed” @JaydenJJDavis1]

Great games @LaserShowcase was fun playing with my @OhioStingrays09 check out the glove flip DP 1-2-3 with bases loaded. @ExtraInningSB @EastonFastpitch @RawlingsSB

[Dylan Leffingwell @coach_leff]

4.41 40yd with a 2ft build. This kicker can COOK ⚡️

Using I believe, @CoachStokowski chart, that’s about right. Bode runs a .92 Fly 10(20-30zone) on the track.

Love using this as a reference when we run flys and kids wonder what their 40 would be.

[Brandon Reyes @CoachBReyes]

Schedule
Time
Group size
Set up / Flow

The four horseman of S&C that can ruin a perfect plan on paper.

Programming is largely dictated by these four factors. An “ideal” plan rarely works if one of these isn’t working in your favor.

[JJ Branham @JJBRANHAM06]

Looking For Grad Assistant Spots In College Athletics!! All Help Is Welcomed.

[VaShawn Walker @coachvwalker]

@OzarkStrength Speed
Plyos
Strength
Hypertrophy