Toby

Coordinator of Strength Development & Recreation for Adrian Public Schools 🍁 | Former Head S&C Adrian College | Owner of @NXT_LVL_SPT

[John Perry @jperry_nixa]

REPS MATTER 💯

One thing I know for sure:
the things you do over and over and over—you will get better at.

Repetition is the oldest and most effective form of skill acquisition on the planet. It works. Every time.

Here’s the caveat—reps don’t discriminate.
You don’t just get better at the right things.
You get better at whatever you repeat.

If you rehearse poor habits, negative self-talk, excuses, or comfort… you’ll become elite at those too.

Excellence isn’t an accident.
It’s the result of consistent, intentional reps—done daily—on the things that move you closer to who you want to become.

So choose wisely.
Audit your reps.
Make sure the repetitions in your life are adding value, sharpening your edge, and pushing you toward your best.

Want to get better?
Do the right things…
over and over and over.

Never Stop Getting Better.

[Toby @ternst25]

@ChamberofFit Send

[Toby @ternst25]

You get out what you put in, it’s simple

[Coach AJ 🎯 Mental Fitness @coachajkings]

Mack Brown said, "If your habits don't lead to your dreams, change your habits."

You fall back on your habits and what you consistently do.

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

Skipping meals, barely drinking 40 oz of H20, going to bed after midnight consecutive days in a row and then using a pre-workout for "energy" as a student-athlete is the equivalent of breaking your leg🩼 but getting a 🤕cast on your arm.🤷‍♀️

GO TO BED. HYDRATE. EAT. It's simple.

[Toby @ternst25]

Amen… A + E = O

[Pete Collopy MS RSCC @CollopyPete]

HS Strength & Conditioning simply defined - you get out what you put in.

Don’t show up - no improvement

Show up and go through the motions - some improvement

Show up and put in work consistently for years - you’ll unlock physical capabilities you never thought you’d have

[Toby @ternst25]

It’s the Little things. . .

[Toby @ternst25]

Go Maples!!

[Adrian Maples Athletics @maples_adrian]

Join us before the home playoff game for a trunk or treat at Maple Soccer Stadium from 5:30 pm-6:45 pm. Candy will be passed out by many APS clubs. Stay around afterwards for the playoff game. #GoMaples @965TheCave @lenaweesports

[Greg Berge @GregBerge]

Entitlement kills culture.

When players expect instead of earn, teams fall apart. Gratitude fades. Humility disappears.

Teach them to earn it.

[Toby @ternst25]

@maples_adrian @965TheCave @lenaweesports @wlen1039 @SECAthletics Yessir!!! Another “W” for the weight room.

[Toby @ternst25]

@joel12p @maples_adrian @965TheCave @wlen1039 @lenaweesports @SECAthletics Yessir!!

[Toby @ternst25]

@maples_adrian @965TheCave @wlen1039 @lenaweesports @SECAthletics That’s a “W” in the Weight Room!!
Go Maples !! 🍁⚽️💪🏽

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

🏈Practical Nutrition Tips for Football:

-Eat a minimum of 25g of protein at breakfast (eggs + fruit + milk)

-Grab a second breakfast (apple + protein bar)

-Pack pre and post-workout snacks to optimize strength, energy and recovery

-Swap fried foods for grilled and chips for fruits and veggies

-100 oz of H20 daily and skip the energy drinks

-Never leave home without breakfast

-Get 7-9 hours of sleep to outcompete your competitors

[Toby @ternst25]

@gklotz7 I finally got to watch him the other night on ESPN also… pretty cool indeed!! 🐶⚾️💪🏽

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

Gain a lb/wk by adding in an additional 300-500 kcal per day. What is well measured is well managed.

Any student athlete who is putting in reps in the weight room this summer needs to put in the reps at the table. You can't get bigger, faster or stronger without the right fuel!

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

No matter if an athlete competes at 7am, 10am, or 2pm: they need carbs + protein beforehand.

Pre-fueling gives the body energy, sharpens focus, and improves performance.

Quick options: a banana with honey, yogurt with granola, or pretzels and grapes!

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

Game Day is COMING! Fuel up, hydrate, and aim for 7-9 hours of sleep to support optimal performance‼️

[Toby @ternst25]

@AdrianBulldogs

[Toby @ternst25]

@AdrianBaseball @DugDarnell Yeah Buddy!!!!

[Tyler Osik @TylerOsik]

Baseball players… This summer prioritize lifting weights 4-5x per week as hard as you can while also getting your swings & practice in opposed to playing 100 games. A lot of players mechanics/skills are good but they just can’t move fast enough. Get strong & explosive 🧨 it will change your career. Dont wait. Just start now. @HittersUniv

[Toby @ternst25]

Gentlemen you could make these young ladies day… they said “No way will you get them to do it”…. 🤔??? Even just a shout/out to Adrian Maple Softball.

[Adrian Maples Softball @SoftballMaples]

USC “MIND” ice bucket challenge. We started this thing called Maple Mindset where we meet one day/wk and talk some sort of mental awareness to our girls…. It has been awesome to see some of this play out in our games. Let’s Go Guys @OU_Softball @jtgasso @GatorsSB @_TimWalton