Coach Thomas

You can make training fit whatever time you have You can do this right after practice: Day 1: 1. Trap Bar Dead 2x4 2. DB Push Press 2x5 3. Chin Ups 2x5 Day 2: 1. Bench Press 2x4 2. DB Row 2x12each 3. DB RDL 2x10 In and out right after practice

Roderick williams- .99, Parker Wallace- 1.02

Jackson carte- 1.0, Darius walker- 1.01, wes Taylor- 1.02

Fastest hop back flying 10s today: Celly Freemans-1.0, Dylan Parker- 1.01

You choose your reality. You can choose to stop getting better at any time. Strong enough, fast enough, explosive enough… etc. You can also choose that limits don’t exist, and continually raise the bar. Elite programs transcend limiting traditions.

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Congratulations to Anthony Carroway on signing with Winston Salem State University to continue his academic and athletic career!!

The weight room is the most influential room in a school. It’s not a place to hang out — it’s a classroom. A place where habits are built, standards are set, and character is developed.

Darius walker- 4.51, Reuben hogan- 4.56

Fastest 40 times today using @DashrMPS : 1st period- Landon underwood- 4.52, brycen Talley - 4.55, Dylan Parker- 4.62

Vertical jump using @skyhook Landon underwood- 28.1, Brycen Talley- 27.5

Parker Wallace- 2.51, Roderick Williams- 2.55

Fastest 20 dash today: Landon underwood- 2.48, Brycen Talley- 2.5

Whiteboard Sesh. 2 athletes can lift the same weight. The 1 who can access it faster wins the moment. That’s Rate of Force Development. Train heavy to raise the ceiling. Train fast to reach it quicker. Strength is the engine. RFD is your 0-60. Until next time, doggies.

4 reasons you should add in 🍒juice: 🍒Reducing muscle soreness: Tart cherry juice is known for its anti-inflammatory properties, which may help reduce muscle soreness after intense exercise or endurance activities. 🍒Improved recovery: The antioxidants in tart cherry juice, particularly anthocyanins, may help reduce oxidative stress and muscle damage, promoting faster recovery. 🍒Better sleep: The melatonin content in tart cherries may help improve sleep quality, which is crucial for recovery and athletic performance. 🍒Reduced inflammation: Regular consumption of tart cherry juice can aid in reducing systemic inflammation, potentially improving overall athletic performance and reducing the risk of injury.

5 things every athlete can control: 1. Attitude 2. Effort 3. Body language 4. Preparation 5. Response to adversity You can’t control refs. You can’t control playing time. You can’t control opinions. But you can control how you show up.

Vertical jumps using @skyhook jump mat: Brycen Talley- 28.5, Dylan Parker- 26.07

Two athletes can squat the same weight, but the one who can produce force faster is the one who often jumps higher, accelerates faster and wins the play. RFD determines how quickly force can be expressed. And in sprinting, ground contact times often occur within 80–200