Josh Wolfram

Father | Husband | Sports Performance Coach @ Willamette HS | NHSSCA-OR

[Zac Goodman @ZacGoodman_]

Most Sprint warmups detract from Output.

The only Warmups we do before we Sprint is simply a Short GCT Plyo and a few build up Sprints.

Thats it. We gamify the Plyo with measuring RSI, GCT, or Reps. Then we get rolling.

This also allows us to Lift in the same session.

[Zac Goodman @ZacGoodman_]

Light Loads and Heavy Loads are not equal.

Heavy Loads are superior for👇🏻

1. Tendon and Ligament Density
2. HTMU Recruitment
3. Limiting Muscular Damage
4. Strength Adaptations
5. Bone Density

Lift heavy weights!🙌🏻💪🏻

[Tony Villani @Tony_Villani_]

I have literally dived head first into HS Strength and Conditioning! Why?
1) I love helping kids
2) I respect good coaches who care
3) I 100% believe in education and life over sports
4) IT ALLOWS ME FIRST HAND EXPERIENCE IF I WANT TO "TEACH" HS COACHES HOW TO "COACH" ATHLETES.

[Adam Archuleta @AdamArchuleta]

Interesting conversation. I would have liked to hear all the competing opinions about this topic. My 2 cents. both arguments have merit.

My experience may be unique to most. My formula for success has been rather simple:

Find the 1 THING to prioritize above all others. The 1 thing to go all in on and NEVER sacrifice.

For me that was SPEED. In my relentless pursuit and obsession with running fast, EVERYTHING got better as a byproduct. For me it was the “tide that lifted all boats” (and did so very well)

I spent very little time working drills and spent 85% of my time learning this in the weight room - yet (my film proves) I became an elite mover on the field in all areas.. We prioritized training the Central Nervous System AND Force Absorption and Position above all.

Speed, whether physical or processing, is the great separator in all sports. ALL governed by the central nervous system… The goal of training should be to strengthen the SIGNAL between the brain/muscles to be more powerful and efficient.

However, it can also be true, that the best rarely operate at max speed in a game, but their efficiency of movement, body control and Instinct/IQ allow them to play the game faster than everyone else - Also a byproduct of a highly tuned CNS.

Most weight programs I see do not
understand how to do this and are just a collection of exercises.

For anyone other than professionals who have the time and resources, especially young athletes, there simply isn’t enough time to master it all.

So going all in on SPEED wins.

[Zac Goodman @ZacGoodman_]

If athletes are maximally strong and also maximally fast…

They tend to be very good at COD outputs.

When you train the extremes, you address the entire range.

[Josh Wolfram @wolframj7]

@CoachNoon45 A5) I am going to tell my girls soccer players to hold me accountable. Ask me everyday if I got my work in. Athletes love holding coaches accountable plus it helps them learn leadership roles and then have convos with their teammates.
#ironspeedchat

[Josh Wolfram @wolframj7]

@CoachNoon45 A4) we include competitive drills, timing, and we always do sport skill work after speed and strength work.
#ironspeedchat

[Josh Wolfram @wolframj7]

@CoachNoon45 A3) #1 KPI for improvement is Attendance. Hard to get better if you’re not there. Each HC has different motivational standards such as have to make 90% of summer workouts to get spirit pack for free or whatever.
#ironspeedchat

[Josh Wolfram @wolframj7]

@CoachNoon45 A2) HC’s worry about attendance, the rest of us just work with those that are there. Any varsity players that I know have been gone for extended periods I usually have a convo with them to see where their bodies are at and make a few modifications.
#ironspeedchat

[Josh Wolfram @wolframj7]

@CoachNoon45 A1) football is only one that we split up. Two of the three days skill guys start outside on turf and Bigs start in WR. 1 day a week Bigs start on field and skills in WR. About 40-45 minutes each.
#ironspeedchat

[Zac Goodman @ZacGoodman_]

Single Set Strength Training is an extremely effective and time efficient way to get Stronger.

When short on time, sets or exercises are always the first things to go for our Athletes.

It could look like:

BMT Bench 1x5
Incline Press 1x4
DB Rollbacks 1x8
Chin-Ups 1x5

[Zac Goodman @ZacGoodman_]

If you train with heavy loads very frequently the body only has one response… get stronger!

This is why Brief Maximal Tension is an ideal choice for quickly raising Relative Strength.

It’s physiologically based. There’s no luck or magic. It’s a straight path to adaptations.

[Chari Hawkins @_charihawkins]

When bounding, focus on:

✅ Active foot strike: Don't just land, attack the ground.
✅ Knee drive: Punch that lead knee up and forward.
✅ Powerful arms: Your arms drive your legs—use them!

[Andrew Nemec @AndrewNemec]

Willamette QB and Boise State commit Zeke Thomas (@Zekeymanjames), the top QB prospect in Oregon

[Zac Goodman @ZacGoodman_]

Conjugate Training allows you to address various necessary abilities: Strength, Speed, Power, Range, and Size simultaneously…

Without the need for taking breaks away from training.

You just get a steady dose of everything you need year round. Can’t beat it for Athletes🙌🏻

[Zac Goodman @ZacGoodman_]

The wrong question… 🛑

“When do we stop training strength and start developing speed/power?”

The right question… 🙌🏻

“How do we address all simultaneously so we never run into walls in training?”

Answer: Conjugate Training

[Mark Hoover @MarkHoover71]

180 returns yesterday @Tony_Villani_ saw same guy “cheat” by stopping about a foot short or slightly more of the line compared to second rep which was really good and touched…. 0.14 second difference for a foot. Thought I had the video but I can’t find it.
Told them if a foot is worth 0.14 imagine what potentially cutting off 2 feet with one less step would do for the speed on the field?
That’s like dropping a 5/10 fly from 1.34 to 1.20 just by being controlled enough to not tap your feet to stop….#FastFeetDoNotEat

[Tony Villani @Tony_Villani_]

This guy! A must follow. Always making things so much better!!!

[Zac Goodman @ZacGoodman_]

The number one giveaway for the quality of a Program is how often they test and what they test.

You can’t hide poor programming if you test athletes on lasers and jump devices daily/weekly.

The numbers just are what they are. Testing is how you prove your process🙌🏻

[Zac Goodman @ZacGoodman_]

Checkout my episode where we cover…

-Conjugate for Athletes
-Brief Maximal Tension
-Strength Program Design

And more! 💪🏻