Shawn Powell

The LA RAMS are executing the basics like savages. This is what real training looks like, whether you like it or not. Not a mini band ladder tennis ball obstacle course.

100%

Principle 11: Train Speed, When Training Speed. Speed & conditioning both matter, but they aren’t the same. If goal is speed, athletes need high-quality reps, max output, & enough rest to repeat it. Too little rest = conditioning. Train w/ intention. SpeedInsiders.com

Stop it with the “I don’t want to be sore,” and the “my coach said …” It is my job to make sure you are prepared to perform. This is a result of people in positions with zero clue

Curt Cignetti revealed what he learned from the greatest coach in college football history in 33 seconds ⬇️

Cannon School will be hiring its next Assistant S&C Coach/RTP Coordinator. Please go to cannonschool.org/about/careers to apply. Reach out to Shawn Powell at spowell@cannonschool.org with any questions.

I've tried all the "advanced" methods you can think of: - Bands & Chains - Specialty Bars - Triphasic - Clusters - Squat 5x/week etc The best method for 99% of the athletes you'll work with is just progressive overload each week and consistency Attack the boring

✅ Protein is JUST as important for female athletes as it is for males. In fact, female athletes often face unique challenges (like under-fueling, iron loss, and hormonal fluctuations) that make adequate protein even more critical for: 💪 Muscle recovery and repair ⚽ Performance and strength gains 🧠 Mental focus and energy 🔄 Hormonal balance and metabolism 🩸 Bone health (especially with estrogen playing a role in calcium metabolism) If you're a 5'10 165 lb. female athlete that trains 6x/week in season to maintain your weight and strength you're going to need a minimum of : ⚡350-400 g carbs ⚡️140-160 g protein ⚡️60-70 g fat ⚡> 2,500 kcal How you build your meals and snacks to support these energy needs must be done by a registered dietitian or sports nutritionist. nutritionwithwendi.com/membership/

Great visit at JMU for L. Thanks to Coach Napier and the staff for a great time! @_landenclark

Truth! Love this!

“Our jobs as strength and conditioning coaches isn’t to get them to be better or lift more in the clean, squat, bench and deadlift. Our job is to make sure the athletes are healthy, available and able to physically perform in the sport. Let that drive your decisions” @Dr_JustinLima Notice he didn’t say “don’t do..” or “I never do”…he is saying be a professional and evaluate what moves the needle for your athletes. Letting a chase of some 1RM at the expense of developing other qualities is lazy coaching.

Building a HS S&C program requires 1. Coaches support S&C verbally/with actions to get kids bought in. If coaches don't want S&C most kids won't either 2. Scheduling to get athletes in classes. Ex. Specific sport classes or athlete vs gen pop periods. Big difference in set up

There are zero “must do” exercises Just train that movement another way Back Squat = Bilateral Lower Strength - Front Squat - Trap Bar - Deadlift Clean = Explosive Strength - Jumps - Throws - Sprints Bench = Upper Body Strength - Overhead Press - Dumbbell Press - Push Ups

Your volleyball strength and conditioning program is holding you back. Here’s why: Volleyball demands HIGH OUTPUTS: -Fast swings -Explosive jumps -Fast changes of direction But you’re only training using SMALL INPUTS. Here’s what those small inputs can look like: -Avoiding heavy lifting in favor of 3x10 -Light band work as a panacea for shoulder health -Skipping foundational strength in favor of “sport specific” exercises with minimal load -Filling rest days with junk reps in the gym

Ready for an opportunity

𝘞𝘩𝘺 𝘵𝘳𝘢𝘤𝘬 𝘎𝘗𝘚 𝘥𝘢𝘵𝘢? Because preparation without data is preparation without direction. 𝘏𝘰𝘸 𝘸𝘦 𝘥𝘰 𝘪𝘵: ⬇️🧵

Knowledge is power. Caffeine intake and energy drink consumption IS A PROBLEM with your high school kids. Better to educate than turn a blind eye. **Not saying caffeine is “bad” but kids and parents need to be educated on safe dosage. Limit to >200mg per day for teens. ☕️

So many things @tkelce says here should sound familiar: -1-2 steps of force and not sprinting. -moving between 70-85% of MaxV (that is 14 to 17 mph) -AND MOVING LIKE AN F1 CAR AND NOT AN AIRPLANE. We have been discussing this for years and really dialed in more decently.

Thinking of making the transition from collegiate to high school strength and conditioning? A 🧵 Be sure to stick around for the bonus lesson…

After a great call with @coach_rapoza I am blessed to receive an offer to play for @Generals_Fball ‼️ ELITE academics and football🔥💪 Thank you also @coachlerose for this opportunity🙏 @CannonCougarsFB @Coach_Birch @CoachDrakeford @PrepRedzoneNC @pepman704 @whelms21 @blitz_nc