Michael Costill

Optimizing athletic performance through sport specific strength and conditioning.

[Jake Slebodnick @_RadioJake]

@PSACsports @IUPfootball @NicoMarchitelli @JdBandz True freshman Logan Goodwin is PUMPED after sacking Millersville QB Rob Footman Jr. on fourth down. Really cool moment.

@IUPfootball @PSACsports

[WC Henderson Football @Henderson_FB]

Big shout out to Henderson Alumni @LoganGoodwin24 who recorded a sack in his first game at IUP last night. FAMILY. Warrior for Life.

[EasternPAFootball @EPAFootball]

Player Previews in 100 Days – Day 93: Brady Collins, West Chester Henderson HS https://t.co/bkKfT2AAs0 @BradyCollins06 @henderson_fb @hendersonathle1 @westchesterasd #PAHSFB @hsfbamerica

[nate heckenberger @nheckenberger]

Sad news from Sun Valley, wrestling coach Tommy Ellis passed away unexpectedly, Sunday. The head wrestling coach of 12 years helped build the Vanguards into a District 1 power. He was passionate and loved his team and was a great friend, father and husband. Truly gone too soon.

[Sun Valley Athletics @svvanguards]

Our hearts are broken! Please keep the entire Ellis family in your prayers!

[Garnet Valley Football @GarnetValleyFB]

Not only did the boys get after in the weight room, they also made an impact in our community by bringing in food for the Loaves of Love Food Pantry. Great job @Henderson_FB and GV!

[Garnet Valley Football @GarnetValleyFB]

The boys from @Henderson_FB and @GarnetValleyFB were bringing the energy today as we got after it and made each other better through competition!

[Garnet Valley Football @GarnetValleyFB]

Great Event coming up on Thursday with @Henderson_FB! We will team up for a lifting session and FOOD DRIVE! Our teams will bring non-perishable food items to the GVHS Stadium to Loaves of Love Food Pantry in GV! If interested in helping, please bring food items on Thursday!

[WC Henderson Football @Henderson_FB]

Great Day To Be A Warrior. FAMILY.

[Brady Collins @BradyCollins06]

Had a great time competing at the @yalefootball camp. Thank you @CoachRenoYale for the invite.

@ChrisBergeski @Coach_Mill_ @CoachJanecek @AlexKurtzYale
@RecruitYaleFB

@Henderson_FB

[WC Henderson Football @Henderson_FB]

Thank you to the families and future warriors that came out to watch our inter squad to cap off spring ball. “Your value is in who you are, not what you do. Your worth is separate from your performance” FAMILY.

[Jags Wrestling Team @GVWrestlingTeam]

Baseball glove back in the locker for a couple days…Ready to roll in Hershey tomorrow! Go get it, Pax! #HoldtheRope @GVAthletics

[WC Henderson Football @Henderson_FB]

Congrats to @LoganGoodwin24 for signing with @IUPfootball yesterday. Warrior for life. @JordanGoodwin15 @Goodwin22Jeremy

[Garnet Valley Football @GarnetValleyFB]

Congratulations to the Central League Tournament Champs! 18 members of our wrestling team are FB players! Wrestlers make great football players, football players make great wrestlers!! MULTI-SPORT ATHLETES!

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

If you are serious about gaining weight as a high school or college athlete you need to have the RIGHT foods on hand at the RIGHT times‼️

💪By doing so you can fuel strategically and optimize muscle protein synthesis:

✔️Eat two breakfasts. 30 g of protein within 30 minutes of waking up followed by a grab-n-go option 1-2 hours later!
-We suggest turkey egg bagel sandwich + fruit + milk for breakfast 1 and protein fruit PB smoothie breakfast 2

✔️Track your meals and snacks for 2-3 days to see how much you're eating and the protein sources.
-We suggest doubling protein sources and carbs at meals and snacks when able to increase kcal by 300-500 daily.
-Do not skip meals. 3-4 balanced meals daily to meet nutritional needs.

✔️Fuel up with carbs + protein 1-2 hours before training.
-We suggest berries + Greek yogurt.
-Use my "Chew-Nibble-Sip:4-2-1 Fueling Strategy"

✔️Refuel with protein + carbs + protein + creatine immediately after training to repair and rebuild muscles. This also helps facilitate the recovery process and glycogen uptake.
-We suggest Chocolate milk + creatine + banana

✔️Sleep 7-9 hours and hydrate with 100 oz of fluid.
-We suggest setting alarms to drink 20 oz every 2 hours.
-Put away electronics 1 hour before bed and stick to a schedule. Poor sleep decreases testosterone levels impairing recovery and muscle growth.

We have helped thousands of male and female athletes gain weight over the years using the fundamentals. More females than males per my records...👇✔️🍽️

[Missy Mitchell-McBeth @missyMmcbeth]

Remember the poem about cleans:

When the elbow bends
the power ends

[Michael Costill @costill_michael]

@LoganGoodwin24 @CoachZJohnson15 @CoachMeech91 @Paul_Tortorella @IUPfootball Congrats big dog!!!!

[Logan Goodwin @LoganGoodwin24]

I’m Extremely excited to announce my commitment to IUP to continue my academic and athletic career for the next four years, thank you to my family, friends, and coaches that have helped me get this far. @CoachZJohnson15 @CoachMeech91 @Paul_Tortorella @IUPfootball #ALLIN

[Logan Goodwin @LoganGoodwin24]

After an amazing visit with @IUPfootball I am excited to announce I’ve received a scholarship offer to continue my academic and athletic career. Thank you @Paul_Tortorella @CoachZJohnson15 @CoachMeech91 and the rest of the IUP football staff. #ALLIN

[Logan Goodwin @LoganGoodwin24]

After a great visit with @KUGoldenBears I am blessed to say I have received my first scholarship offer to continue my academic and athletic career, thank you @CoachCella_KU and @KUHC_Clements