Lane Kaczinski

All athletes must increase their absolute strength levels to gain access to more force. Athletes must also sharpen the rate at which they apply force at specific velocities. The primary methods used are Brief Maximal Tension (Absolute Strength) and Dynamic Effort (RFD).

Chief’s continuing the NFL off season theme of JUST THE BASICS. High Pulls Bench + (DB Bench) Sprints Jumps Parallel Grip Pull-ups Snatches RDL’s Energy System Development Change of Direction

Assisted sprinting and overspeed is a simple and repeatable training method to expose athletes to higher velocities and challenge them to move better at top speed However, it takes the correct set-up and understanding of the implementation to be both efficient and effective. But when done well, it can become an extremely power tool for improving an athlete's top speed Here's a how-to and best practices guide to understand, organize, and execute assisted sprinting and overspeed with your athletes 👇

High School S&C has become more of a necessity for development of collegiate athletes thanks to the Transfer Portal Era. Long gone are the days of development underneath one school!

You don’t get strong lifting light weights with short rest breaks… You get tired. If you want to get strong, you lift heavy weights with as much acceleration as possible… requiring you to fully rest. It’s simple🙌🏻💪🏻

Note that weight gain is only good if speed improvements continue. ⤵️ “⚡️ Sprint and jump numbers looking GREAT!” 💥 If you aren’t timing sprints you are COACHING IN THE DARK.

Heavier loads draw out greater motor unit recruitment earlier in a set than light loads. This means you can achieve maximal tension faster and in less outputs. This trains the nervous system to discharge more motor units in synchronized fashion necessary for explosive power.

“Feed the Raptors” As traditional teams build a base of toughness and fatigue-based training, other teams build speed (KPI of explosive) on a base of rest, recovery, and sleep. #SprintBasedFootball #RaiseTheFloor #FeedTheCats

Stop underloading your hamstrings in the gym, the Romanian Deadlift (RDL) crushes sprint-level demands. New BJSM study (2026) used MRI + EMG + 3D motion capture + musculoskeletal modelling to measure actual muscle force & stretch in the hamstrings (BFlh, semimembranosus, semitendinosus) during common exercises vs. walking → jogging → running → max sprinting. Key findings: Bilateral RDL produced the highest peak force in biceps femoris long head (1.6 BW) and semimembranosus (1.9 BW) — significantly more than any other exercise or even max sprinting (p<0.001). It also created the greatest stretch. Unilateral hamstring bridge came close behind for high force + stretch. NHE (Nordic) and eccentric sliders: solid force (~0.9 BW in BFlh, similar to sprint) but much lower stretch. Hip thrust: lower force & stretch than walking — great for early rehab. "The RDL and unilateral hamstring bridge produced significantly greater peak stretch than any other task across all three hamstring muscles. The Nordic, often considered the eccentric gold standard, generated lower stretch demands than most other exercises. The eccentric slider was similarly modest." ryortho.com/2026/03/hamstr… Practical takeaway for coaches/athletes: RDL is a beast for building resilience against high-load, high-stretch scenarios (like late swing in sprinting). Use it in later rehab or prevention phases. Match exercise to running speed demands: low-stretch options early, progress to RDL for full specificity. Link: bjsm.bmj.com/content/60/6/4…

The primary goal of a main lift is to apply as much load as possible to the body across a large ROM. Bilateral Squats, Pulls and Presses allow us to do this very efficiently. Then we fill in any range/structure gaps with accessory work.

High School Athletes would be… 1. Much Stronger 2. More Jacked 3. More Explosive 4. Less Fatigued 5. Much Faster If they spent most of their Strength work using 3-5 Rep Sets💪🏻🙌🏻

Hey coaches look! It’s the fucking basics! Push/Pull Med Ball Throws Arms Stop over complicating training!!

You don’t Bench Press because it’s a Powerlifting movement… You Bench Press because 👇🏻 1. Allows Heavy Loads needed for Neural Development 2. High degree of Progressive Overload 3. Accessible in most Weight-rooms 4. Trains Large amounts of Muscle 5. Large Reference Pool

It’s not intensity that burns the CNS. It’s intensity at inappropriate volumes that burns the CNS. You can train maximally every week year round if volumes are sustainable. This is what we do.

Multi Sport Dominates NFL combine‼️

Speed is about Ground Force. The fastest athlete creates the most separation from the ground per contact. The further they can propel their mass per step, the faster they run. This is why Relative Strength must be a priority in a Speed Development Program🙌🏻

More from Dan Fichter.

Your High School Athletes lack Relative Strength, which is why they are typically slow and not explosive. The fix is simply using Brief Maximal Tension with Compound movements multiple days a week. You must fix the Strength deficit! 🙌🏻

Tony and I just had phone call a few weeks ago and this came up. 1. High School Athletes can be as fast as College/Pro. 2. High School Athletes are much smaller 3. Training methods determine these outputs… VERY few athletes ever touch these without specific training.

Lowest hanging fruit for High School Athletes is accumulating enough stimulating sets. Often times athletes see 3 sets and will only take one set of those 3 heavy, the other two used as warmups. Be super intentional about explaining that they NEED more hard sets.