Every rep matters. 💪📈 #VandyBoys | #AnchorDown

Embrace The Boring Your training doesn’t have to be fresh and exciting every time Compound movements work just as well in year 5 as they did in year 1

Athletes looking to pack on the pounds, take note! 💪 ✅ Increase calorie intake with nutrient-dense foods ✅ Prioritize strength training & compound lifts ✅ Incorporate protein shakes & healthy fats ✅ Stay consistent & patient - it's a journey!

The off-season isn’t downtime. It’s a crucial time for you to seize the opportunity and master your craft both on the field/court and in the weightroom. These are the most important weeks for development and growth. Those who take advantage of them will reap the benefits.

Full Body Training Template ⬇️ 1️⃣Sprint 2️⃣Jump 3️⃣Throw 4️⃣LB Bilateral/Unilateral 5️⃣UB Push/Pull 6️⃣Accessory 7️⃣Trunk Don’t over complicate it

Less is MORE Quality > Quantity Smaller amounts of quality reps will always outweigh large amounts of mediocre reps.

There is no better “sports specificity” training than investing hours of practice into the actual sport itself. Practice makes perfect.

Your performance gains are often developed outside of the gym 80% daily habits / 20% training Train hard, recover harder

Exercise selection doesn’t need to be changed every 2 weeks. Changing too frequently doesn’t allow for full adaptations to take place. Instead of changing exercises, try changing intensity and volumes first.

When I first started coaching, I thought I had to have all the answers. Turns out, the real power is in asking the right questions.

Some of the highest performers I coached weren’t always the most talented. But what they did have was: 1. Relentless consistency 2. Coachability 3. Accountability 4. Self-awareness 5. Resilience after failure 6. High personal standards 7. Ability to lift others