Creatine monohydrate is the MOST effective widely studies and available ergogenic supplement that increases high-intensity exercise, lean body mass, reduces injury risk, and reduces onset fatigue. If you have a pulse #creatine is for you.

Things that are easy to improve: • Lifting numbers Things that don’t improve as easily: • Speed • Agility • Jumps • Throws Things important to performance: • Speed • Agility • Jumps • Throws Things people spend most of their time on: • Lifting

Community notes for the win…

Anatomy of A Total Body Day: 1. Sprint (4x15yd) 2. Jump, Throw, or both (Box Jump/Scoop Toss) 3. Main lower body lift (Squat) 4. Main Upper body lift (Bench Press) 5. Assistance lower body lift (RDL) 6. Assistance upper body lift (Row) 7. Direct core (Side Plank)

The no conditioning narrative needs clarity. You might not do traditional conditioning like long-distance runs or gassers and that’s perfectly fine. But every effective program develops the energy systems athletes rely on to perform, recover, and repeat efforts.

You have 40-50 kids in your class right? And you don’t know how to make your training program fit a group that size My Large Group Training Guide is the solution Do this to get it for free: 1. Retweet this 2. Comment “GUIDE” below I’ll DM it to you

Soccer ⚽️ athletes who neglect the weight room won’t have the tissue integrity to handle the rising demands of school and club ball. Talent puts you on the pitch. Tissue resilience keeps you there.

Contrary to popular belief pre-game meals do little to enhance performance. The meals consumed in the days and weeks leading up to competition have the greatest impact!! Consistency in nutrition, hydration, and sleep matters most when trying to optimize physical performance .

Training in-season the day before a game? No problem. Just front load your heavier work and keep the day-before lift explosive with minimal volume and time under tension to eliminate soreness.

New Story: All Teams Schedule: Week of Apr 21 - Apr 27 colgansharkathletics.org/2025/04/21/all…

Sports that typically shy away from lifting at the HS level (unless pushed) Swimming. Golf. XC/Track. Tennis. Skiing of all sorts. Sports that power/speed/distance/time are CRUCIAL to your scores/chances of success. Swimming. Golf. XC/Track. Tennis. Skiing of all sorts.

Too many programs rely on outdated methods: ❌ Long, slow distance for speed/power athletes ❌ Random circuits with no transfer ❌ No idea how energy systems actually work in game-speed scenarios

Strong doesn’t matter if they’re broken or no longer out for a sport. The best programs: • Keep athletes healthy • Keep them engaged • Keep them progressing Burnout kills development. Smart training prevents it.

The best fitness strategy is the one you can stick to every week for 10 years. The best nutrition strategy is the one you can stick to every week for 10 years.

Craft in S&C is often speaking plainly & doing less. Fiddlers & pedants feel a need to say a lot & try do more than needed.

Update: My soon-to-be wife said we can move the wedding if I get 1 million reposts. Make it happen boys. College GameDay Pat McAfee Joey McGuire 🌵

⚾️ Hey baseball players. It’s the off-season. Don’t be an idiot, go lift. I promise going from 140lbs to 160lbs won’t “ruin your swing.”

Ugly reps, while learning, are to be expected. Ugly reps in order to hit a PR or 1RM… usually, a NO for me. I think what we’re seeing in the feed with heavy suspect reps, is more of a lack of structure, systems and perimeters not being present.

Colgan 73 King George 49 Jaden Amoah leads with 20 pts. Isaiah Harris records a double-double Sharks (1–0) host Lewis in their next matchup.

Most HS athletes will benefit more from consistently lifting moderate weight 2-3 times a week over 4 years than they would occasionally dropping in to team lifts & lifting as much weight as they can. Because what most HS kids need is movement quality which requires consistency.