Chris Vangsnes

Fitness & Growth Junkie. Director of Athletic Performance at Waco University High School. MS, NSCA-CSCS, USAW-1

[Ross Garner @CoachRGarner]

Training 3x per week in the summer is best for the majority of athletes

Tuesday, Wednesday, Thursday.

Gives people time to travel to/from destinations, recover from tournaments, and gives coaches breaks

[Chris Vangsnes @vangsnesc]

Simple before complex
Slow before fast
Less technically challenging to more

It’s all a continuum of exercise selection. We must think through these thing in asking ourselves where are our athletes now and where are we trying to go with them?

https://t.co/X29zxg7O5H

[Waco University Football @WacoUFootball]

Thank You @CoachK_Johnson ‼️

Goodluck at @BUFootball ‼️

#ItsAllAboutTheU🙌
#Fam1ly
#SouthSide

[Chris Vangsnes @vangsnesc]

Three dedicated weight rooms used all day long, great to see!

[Farmington Str+Cond. @FarmingtonPower]

Not on Twitter anymore but wanted to share this if you’re not following us on IG. We started trimester 3 this week with 3 fully-functional weight rooms. The new A.M.P. Room (former cardio room) was completed this winter, giving us 11,000 sq. ft. of training space.

[Farmington Str+Cond. @FarmingtonPower]

Not on Twitter anymore but wanted to share this if you’re not following us on IG. We started trimester 3 this week with 3 fully-functional weight rooms. The new A.M.P. Room (former cardio room) was completed this winter, giving us 11,000 sq. ft. of training space.

[Chris Vangsnes @vangsnesc]

@FarmingtonPower It’s really cool what you’ve been able to accomplish in your time there Scott!

[Chris Vangsnes @vangsnesc]

To all the high school kids who I have near daily conversations with on how to gain weight, we know you just have to eat more.

Yes some certain foods but more plain and simple.

Eat your meals, eat your snacks , get your protein and throw a nightcap treat in there too.

[Ryan Fischer @ryanpfisch]

99% of people will never:

- See their abs in their lifetime.
- Run a sub-8-minute mile as an adult.
- Bench their body weight for reps.
- Stick to a diet for longer than 30 days.
- Go a full year without drinking alcohol.

Not because they can’t…
But because they won’t.

Be the 1% that actually gives a damn.

[Chris Vangsnes @vangsnesc]

@JeremiahGreen08 CAN JUMP!

38.2” Vertical
119” Broad

[Jake Glisch @jrgcscs]

“I play real sports, not trying to be the best at exercising”

the great Kenny Powers spoke some truths.

For every day you spend training to improve your S&C, you better be putting work into your sport skill

No one point in having a ton of muscle if that muscle has no skill

[Erik Becker @ErikBecker42]

Perhaps the most valuable wisdom I’ve gained from Tony Holler is that speed improves from consistent, low-dose exposure to max velocity.

Moderate exercise never creates extreme results.

⁦@HandTigersFB⁩ ⁦@pntrack⁩ #cthsfb

[David Neill @DNeill62]

A balanced push/pull ratio is critical to healthy shoulders in a strength program.

Your pulls should match/exceed your pushes in:
-Volume
-Intensity
-Frequency

If you train bench press hard but just phone it in for rows, you’ll end up unbalanced, weak, & hurt.

[Chris Vangsnes @vangsnesc]

Strong!!!

[Baylor A&T @BaylorAcroTumb]

Thought you should see this🤷‍♀️
Sliiiide to split

#SicEm🐻

[David Neill @DNeill62]

Here’s what I mean by choose variations that “autocorrect”

This is my 5 year old. He’s never lifted. With a dowel on his back he rounds the back during a squat, even with no weight. I could give him verbal cues & eventually get him right, but it would be a challenge.

1st rep with a db goblet style & a medball underneath he squats with perfect technique. I didn’t coach him at all. The exercise variation forces good technique through tactile cues instead of verbal cues. When working with young athletes finding ways to “autocorrect “ good technique is a cheat code.

[David Neill @DNeill62]

Start with movement patterns not exercises.

Front Squat vs Back Squat
Unilateral vs Bilateral

It’s all different ways to attack the same pattern. Find the one whose advantages best fit your training goal & whose risks are acceptable.

[Brandon Herring @BrandonHerring0]

HS weight room:
“Lower the J hooks!”
“Jimmy is way taller than me.”
“Jimmy can bend his freaking knees. You can’t grow taller.”

[Chris Vangsnes @vangsnesc]

Stud!

[LaDarrius Evans @Gforceliveop1]

Next chapter back in purple 🟣🦁

[Chris Vangsnes @vangsnesc]

Grandpa used to say, “Proper Planning Prevents Piss Poor Performance

When you can handle something that’s in your way because you prepared for it, have the tools to be successful & you have some confidence, do it & move on.

Sort of like performance training & competition too🧐

[Jonas Dodoo @EatSleepTrain_]

“ Brake - Plant - Separate”
the fundamental model for all changes of direction.

Check out @laurengreaves00 as she takes @ManUtd performance and medical team through a braking (transition) exercise.

Simple version , with low to medium load from the bands. To ramp this up we use @1080motion or @neuroexpt. Both have absolutely excellent software to provide feedback and player engagement.

Harder than it looks, try it out & make sure you project when you get out the hole!

[Chris Vangsnes @vangsnesc]

Energy is Contagious!

Be a FOUNTAIN not a DRAIN!

[George Adams @Coach_GAdams]

Energy is contagious. The way you show up affects everyone around you—good or bad. @mrafootball brought it this morning! Easy to coach in these environments 🔥🔥🔥