🧠RPR Level 2✅
🧰Added another tool to the tool box this past week. Interesting stuff in this level 2 course.
@TFConsortium @RPR_system @Minooka_Indians @nhssca_us @NHSSCA_IL @MCHS_AO @MCHSDistrict111
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Minooka Strength and Conditioning
1.1K posts
Minooka Strength and Conditioning
@MinookaStrength
Official Twitter Page of Minooka Community High School Strength and Conditioning. All tweets and content by Coach Micetich, CSCS, USAW-1, RPR
Katılım Kasım 2022
666 Takip Edilen1.7K Takipçiler
@Tier1athlete @Tony_Villani_ @OVRPerformance It’s hard to say though, because in theory, and athlete could continue to accelerate to 45 or maybe in 50 yards before they start to throttle down. Only the GPS would catch that.
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@MinookaStrength @Tony_Villani_ @OVRPerformance Did they hip top end mph within that 30-40y timing gate?
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Such crazy speeds. Some would say this is not possible in high school. But I know better!!!! Nice work.
Minooka Strength and Conditioning@MinookaStrength
⚡️BOYS & GIRLS MPH LEADERBOARDS⚡️ 💥We’ve got some kids MOVING!!! @Minooka_Indians @Coach_Lundin @BrettHespell @TFConsortium @pntrack @nhssca_us @bradykozz @chase_nurz @brady_hairald11 @NHSSCA_IL @SHREDmillSpeed @Tony_Villani_ @camgalganoGPS
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@Tier1athlete @Tony_Villani_ @OVRPerformance Yes. We had 11 Catapult units last year. ALL players ran timed fly 10’s on every Monday practice during 🏈. Only had 11 guys in GPS so small data set. It varied a lot, but most were 0.5-1.0 faster on average. We have 25 this year, so we’ll have more data points.
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@MinookaStrength @Tony_Villani_ @OVRPerformance Has kid wore gps while running through the gates? I be interested in what that showed
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⚡️40 YARD DASH LEADERBOARD⚡️
➡️1 yard lead in using @OVRPerformance sprint gates
💥To clarify, many of these times were run in track spikes!!! Regardless, all of these kids are still ZOOMIN’!!!
@TFConsortium @Minooka_Indians @Coach_Lundin @BrettHespell @MCHS_AO @NeoBrown26
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@Tier1athlete @Tony_Villani_ Used ArenaGear but switched over to @OVRPerformance this year. I highly recommend OVR, especially in a team/group setting. Used Catapult last year, going with PlayerData this year. GPS times typically 0.5-1.0 MPH faster since it’s instantaneous and not an avg. of the 10 yard fly.
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@MinookaStrength @Tony_Villani_ Thanks coach for verifying the lead in distance. Keep up the great work & impacting lives. What timing system you using? Have you paired system with gps at same time?
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@Tier1athlete @Tony_Villani_ These are all 30 yard lead ins here. Have used 20 yard lead ins as well. 20 yards seems to get you to ≈95% of max v from our in house data. I’m sure this could vary athlete to athlete.
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@Tony_Villani_ What distance Tony is the mph being captured at or distance bandwidth this is happening in? If coming from a fly is it a 30y run in with 10y fly time?
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⚡️BOYS & GIRLS MPH LEADERBOARDS⚡️
💥We’ve got some kids MOVING!!!
@Minooka_Indians @Coach_Lundin @BrettHespell @TFConsortium @pntrack @nhssca_us @bradykozz @chase_nurz @brady_hairald11 @NHSSCA_IL @SHREDmillSpeed @Tony_Villani_ @camgalganoGPS
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🥎Our softball girls get after it in the weightroom!!!
Crum⬇️⬇️⬇️
➡️TBDL: 305
➡️Squat: 225
➡️Bench: 125
💥Get strong➡️hit bombs 💣
‼️Congrats Crum!
@MCHS_AO @nhssca_us @AddisonnCrumly @minookasoftball @MCHSDistrict111
MCHSAthletics@MCHS_AO
Congrats to Varsity Softball player Addisonn Crumly on breaking the program’s single season home run record! Last night, Addisonn hit her 13th home run this season, surpassing Sara Novak’s record. An incredible accomplishment—congrats, Addisonn!
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‼️BOYS SQUAT LEADERBOARD‼️
@Minooka_Indians @MCHS_AO @MCHSDistrict111 @chase_nurz @Qtooschiffty22 @colton_fitz @MasonOostema @Dante_Mordan @RecruitTheNook
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‼️VERTICAL JUMP LEADERBOARDS‼️
@Minooka_Indians @MCHS_Grls_Bball @MCHS_AO @MCHSDistrict111 @nhssca_us @NeoBrown26 @MinookaGTrack @Minooka_VB
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‼️BOYS & GIRLS BENCH PRESS LEADERBOARDS‼️
➡️It’s always good when you bench 300 lbs in HS and hardly make the top 10 leaderboard…
3️⃣7️⃣boys over a 250 lb bench
4️⃣6️⃣girls over a 105 lb bench
@Minooka_Indians @MCHS_AO @WyattStupak @bradykozz @chase_nurz @colton_fitz @nhssca_us
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3️⃣ Sport Athlete 🏈🤼🏃A. Carroll w/ a 300 lb front squat in P.E.🤯
❌Aiden has no true “off-season”
✅Works his butt off in class 2-3/week for about 40 min.
📈Has gained 11 lbs BW
💪🏼Front squat +60 lbs
⚡️40⬇️0.20
‼️Be More Like Aiden Carroll‼️
@Minooka_Indians @TFConsortium
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‼️10 WEEK WASHED UP STRENGTH COACHES TRAINING HAS ENDED‼️
➡️Very happy with the results!
💥Much of this training was stolen from things I’ve learned at @TFConsortium
🔗DM me for the program for FREE!
@Minooka_Indians @pntrack @camgalganoGPS @SHREDmillSpeed @Tony_Villani_
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💥Might be the most impressive thing I’ve seen in a fresh/soph weight room🤯
➡️Soph. Savannah Mwaba with a 510 lb TBDL (3.78x BW)👀
✅Multi-sport athlete ⚽️🏈🏋️♀️
⚡️18.3 MPH
💪🏼She will be competing at the @IHSPLA State Championship Meet on May 30! @MCHS_AO @Minooka_Indians
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➡️ “You’re one off-season away from completely changing your body & possibly the trajectory of your athletic career.”
💥What an off-season by 2️⃣ sport athlete🏈🏀 @GavinDuPree1
📈B.W.: +14.8 lbs
⚡️MPH: 18.4➡️20.0
💪🏼Bench Press +35 lbs
💪🏼Squat +50 lbs
@Minooka_Indians @MCHS_AO
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⁉️Did we gain over 1,500 pounds bodyweight this off-season➡️YES…BUT!
⚡️The Minooka 🏈 Program has also gained 131.5 MPH in total Max V!!!
➡️This comes out to just shy of a 1 MPH gain per athlete!
📈“Speed is the tide that lifts all boats.” @pntrack
@TFConsortium @ZacGoodman_
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➡️Many people argue with @pntrack that HS kids get faster because they “hit puberty”
🤨I’ve actually seen the opposite thing happen frequently:
⬆️Bodyweight Goes Up
❌No Sprinting
💪🏼No Lifting (relative strength decreases)
📉Speed DECREASES as they get older!
❓Anyone else?
Zac Goodman@ZacGoodman_
Relative Strength must outpace the change in Mass or you get SLOWER. You need a complete system to create Bigger, Faster and Stronger all at once. It’s possible and predictable with correct inputs🙌🏻
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‼️Final Week of the Book Study‼️
➡️🏈Coach Kunz
✅Be in the moment & enjoy the “now”
💥“Often times, you have no clue that you’re living the ‘good old days’ until you’ve actually left them.”
📖There’s more to our S&C program than lifting, jumping, & sprinting!
@Minooka_Indians
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