AHSRaptorStrength

1️⃣1️⃣as1️⃣

🌈 At the end of the rainbow… a Ford Bronco?! 🍀 🎟️ $25 each
🎟️ 5 for $100 Get YOUR ticket today: bit.ly/raptor-raffle Celebrate St. Patrick's Day by supporting our athletes & maybe driving away with the ultimate prize! 🌈💚 #DriveYourLuck #fueltheraptors #StPatricksDay

Sweet potatoes actually contain more potassium than a banana. 🍠 One medium sweet potato gives you around 694mg of potassium, while a medium banana gives you about 422 mg. Potassium is HUGE for athletes it helps with: ⚡ Muscle contraction 💧 Hydration + electrolyte balance 🔥 Preventing cramps 💪 Recovery Sweet potatoes are a powerhouse carb for fueling and performance.

@hmorency12 Yes and most impressive was how he represented himself, his family, and his community!

It’s hard to believe it’s over! He had a heck of a career.

These are a great option for athletes and busy families! -Blend of whey protein, leucine & vitamin D -23g of complete protein to support strong muscles -5g of prebiotic fiber to support digestive health -No artificial sweeteners, synthetic colors or dyes -Vitamins B3 and B12 to help convert food to energy -Calcium and key vitamins A and D 🔗Pair with fruit or blend into a smoothie with ice, frozen fruit, peanut butter, and honey as a natural weight gainer! Great work @Oikos 👏

Pogos — 1) Limit collapse 2) Dorsiflex 3) Attack the ground 4) Stay active Failure to maintain stiffness leads to massive energy leaks that cause an athlete to reap minimal returns on maximal investments. Don’t need to be the Tin-Man, but shouldn’t be Gumby either.

In-Season Speed Training You should absolutely train speed in-season. Here’s why: 1. Maintain Your Speed: If you don't use it you lose it. Speed begins to decay after 7 days without direct training. At least one exposure per week to max speed is critical in-season. 2. Keep Getting Faster: Speed gains don't have to stop. Regular in-season speed training can help your team get faster each week. That would help late in the season when everyone else loses a step, no? 3. Reduce Injury Risks: Consistent exposure to maximum speed acts like a vaccine against hamstring strains. If the tissue is regularly exposed to those high output efforts, it won't be a shock when it's asked to do so again. So how do you do it? 4. Timing: Do it right before practice early in the week. If your game day is Friday or Saturday, hit your speed work on Monday and Wednesday. 5. Execution: After your dynamic warm-up, hit two maximal effort sprints covering 10-20 yards. This takes minimal time and effort. 6. Frequency: Do it twice per week, at least once. This literally takes 3 minutes twice a week to make your team faster and keep them healthier when every other team is doing the opposite.

As a sports dietitian, one of the biggest mistakes I see student make is training hard but not fueling their workouts properly and missing the post-workout window of opportunity!! Your body needs carbohydrates for energy and protein for muscle repair and growth. One strategy I personally use is splitting my smoothie — half before training to fuel the session and half after to support recovery. @live.momentous is my go-to supplements for nutrition and performance! ✨ Whey Protein (25–30g per serving) Supports muscle repair, lean muscle development, and recovery. It’s quick, convenient, and highly bioavailable—making it ideal post-workout or when protein intake is low. ✨ Creatine Monohydrate (5–7g) Enhances strength, power, and recovery while supporting faster muscle repair. Best absorbed with carbs like fruit. 🥣 Greek Yogurt Adds extra high-quality protein and beneficial probiotics to help support muscle recovery and gut health. 🫐 Berries provide carbohydrates and antioxidants that help support energy and may help reduce muscle soreness. 🍯 Honey is a great addition for quick, easily digestible carbohydrates to help fuel performance. ✅ Why I trust Momentous: NSF Certified for Sport®, third-party tested for purity, and made with high-quality, safe ingredients. 🎯 Save 15%: Use code WENDIIRLBECK at checkout 👉 crrnt.app/MOME/WbaxpVX2

DM: Advice for incoming freshmen from a D1 player Communicate, communicate, communicate. I came in this fall pretty overwhelmed (which is NORMAL). But what I didn’t do, was take advantage of the resources and support system I had around me. I wasn’t playing as a freshman, which made me hesitant to ask questions, to ask for help. In my mind, I thought “well I don’t play so what does it matter”. Ask the questions. Ask for more training. Ask for feedback. Ask to do heavier lifts. You’re not a burden- especially if you aren’t playing! You HAVE to do the extra work on your own, no exceptions. Come in fit. Get stronger. Be excellent on the ball. Hold yourself accountable and to a standard- much higher than you think. Take care of yourself. From personal experience, this is one of the most important parts. Make sure you will have something outside of soccer that allows you to take a mental break. College soccer is a job, especially at the D1 level. You’re here because you want it to be that way, but you can’t let it consume you. Meet non-athletes, join a club, or go try something new. It’s okay to make time for yourself. College is a huge adjustment, regardless if you are moving 10 minutes down the road, or a plane ride across the country. Give yourself grace, ask for help, do the work, and enjoy the process. You’ve got this! -NCAA D1 Athlete #CSTruth Truth!

🎬 Check out these Raptors!!! Have you bought your tickets yet for a chance to win this Bronco from @beechmontford ? 🎟⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️🎟 zeffy.com/en-US/ticketin…

20 high protein ideas: 💪2 eggs: 12g 💪8 oz. Fairlife milk: 13g 💪1 c. Chickpeas: 15g 💪1 c. Protein oats 15g 💪Protein pancakes: 15g 💪1 c. Tofu: 20g 💪3 oz. Veal: 20g 💪3 oz. Salmon: 20g 💪1/3 c. Sardines: 20g 💪3 oz. Tuna: 25g 💪3 oz. Beef sirloin: 25g 💪6 oz Greek yogurt: 25g 💪3 oz. turkey breast: 25g 💪1 c. cottage cheese: 25g 💪4 oz. pork chop: 27g 💪4 oz. Liver: 29g 💪4 oz. ground beef: 30g 💪4 oz. chicken breast: 30g 💪1 scoop whey: 30g 💪Core Power Elite: 42g

@AHSRaptorWrestl @Boosters_AHS Let’s go fellas! 💪

The Raptors are moving all 9 wrestlers into day 2, and sit in 5th place! Semi-finals: Luke Pastura Marshall Morency James Schnurstein Consi’s: Gabe Combs Miles Taylor Joe Schnurstein Jackson Taylor Bram Hermans Teagan Haretuku

Daily weight gain checklist to gain 1lb/week: -Track kcal -500+ kcal surplus daily -Eat 3-4 balanced meals -Daily PB protein smoothie -2 snacks high in protein + carbs -Sleep 7-9 hours + 100 oz H20 Staples: -Bagel egg cheese -Turkey avocado sandwich -Whole fat milk + Greek yogurt -Nuts & seeds + dried fruit -Cook veggies in Coconut, Avocado or EVOO Consistency > intensity! 🔗 nutritionwithwendi.com/blog/nutrition…

Tonight’s the night…2026 Lift-A-Thon!!! Come out and support our players who have been putting in all the hard work. It will be a blast!

How to get ridiculously strong: 🔹Avoid alcohol 🔹Breakfast daily 🔹Active rest day 1x/wk 🔹Strength train 3-5x/week 🔹Sleep 8-9 hours per night 🔹Drink 120 oz H20 daily 🔹Eat 2 g/kg/bw/protein/day 🔹5-7 g of creatine monohydrate daily 🔹Carbs around training & competition

This is what 3,000 cal/day looks like. THIS IS TO LOSE WEIGHT. Athletes, you aren’t gaining weight because you’re not eating enough. That’s it.

Huge thanks to Coach Szabo for talking to SALT this morning!! “Every time you make a decision, you sacrifice something. Leaders set the tone for sacrifice.” @AndersonRaptors @RaptorStrength

Attention Student Athletes 🔥 Do these FIVE things DAILY and you’ll automatically outperform your competitors! ▪️Sleep 7-9 hours ▪️Drink 100 oz fluid ▪️Give 💯 % effort at training and work on 1 weakness daily ▪️Eat 3-4 balanced meals + 2-3 snacks that contain a protein carb and produce ▪️Avoid energy drinks and instead supplement with 5-7g of Creatine monohydrate post-workout

Consistent Daily Improvement!