Coach Fahey

I said I was going to do it for years! The podcast is live on YouTube and Spotify now! Go listen... rate it highly... tell your friends... and visit our sponsor @OVRPerformance (Of course lol) open.spotify.com/show/49fgjZdhy…

They tend to drop 2-4 hundredths on the 10-20 split, but most of the magic for sprints comes from the gradual effect over time as they get stronger and maintain better posture and position from having stronger calves/feet/ankles. It inflates their tires so to speak.

The beauty of the Tru40 is that you can comparatively test athletes across sports and conditions. So when the weather or logistics don't allow you to test 40s or 60s, you can come inside and get a Tru40 from 10-20yd splits. Great for basketball, rainy days, and PE classes!

The highest OVR Score for a defensive tackle in history and the highest OVR Score for anyone over 300 lbs! 🤯 Uar Bernard of Nigeria is one of the most interesting scouting stories ever. Virtually no experience... absolutely unlimited physical potential.

If they were a better stimulus, I’d 1,000% use them with every athlete. They don’t maximize Mechanical Tension needed for optimal Strength Adaptations. They happen multiples SLOWER than Jumping and Sprinting… which are speeds I need to Sharpen.

@jLuallen10 If that's the case, Vernon is safe but that's still likely going to be top 3 of all prospects this year.

@BurnTheLadders 4.57 was official 5/10/5 time

If Uar Bernard ran a 5-10-5 then he very likely surpassed the OVR Score combine goat Vernon Davis.

Why don't I use Olympic lifts broadly with all of my athletes? It simply comes down to there is basically always an exercise that is slower and creates greater tension, or faster. If I felt oly lifts were the best use of time to drive the greatest adaptation, then I'd use them.

There's a few athletes who work with me for Olympic lifts. I love coaching them even though I don't use them broadly for athletes.

Try Z Cleans: a seated clean from the floor with legs straight out in front of you. It's very simple, start in that Z position with the bar in the hip crease. Now clean up to the front rack while staying seated. They'll need to be very intentional and violent with their elbows.

I love it! MARCH!

All Big Bend Wrestler of the Year! Jasper Crooms 50-0 State Champion

Here’s why my Athletes Box Squat ALL THE TIME: ➡️Static overcome by Dynamic Method ➡️Easier to recover from (increased frequency) ➡️Consistent depth ➡️Easy to teach to new athletes ➡️Transfers better to jumping and sprinting Add box squats in and thank me later 🤝

@StrengthDebates But by aura, I'm still the tallest in the frame!

Fahey is not a small person These dudes are massive

Another college using the OVR Score for player evaluations! @TSCeaglesMBB

And works well brother!

To believe that Strength Training has little value for Speed would mean you would have to ignore that… 1. Muscles Contract 2. That we rely on the Ground 3. Joint Angles influence Propulsion Each of these come back to FORCE. Force adaptations rely on Resistance.

@AlWide85 Elasticity also begins degrading in the late teens, and strength is again the offsetting biological mechanism for that as well.

@BurnTheLadders I don’t disagree but there are many forms of strength. I think in this terms it speaks more to elastic strength?

Visited a biomechanist with 40 years experience coaching high level track this week. His biggest point: US track coaches want to get "strong enough" but confuse soviet minimums for points of diminishing returns. "Those standards were for last place, (at world meets) not gold."

The Kelce brothers accidentally explained one of the longest-running training mistakes in professional sports in under 30 seconds. A pitcher's delivery takes 1.5 seconds. The rest period before the next pitch is roughly 20 seconds. A starter who throws 100 pitches in a game produces somewhere between 2 and 3 minutes of total physical exertion across a 3-hour window. The work-to-rest ratio is approximately 1:20. That ratio maps almost perfectly to the ATP-CP energy system, the anaerobic pathway that powers movements lasting under 10 seconds. Sprinting. Jumping. Swinging a bat. Throwing a 97 mph fastball. Every meaningful action in baseball lives in this system. Distance running trains the opposite system. Aerobic metabolism. Slow-twitch muscle fibers. Type I fibers that are smaller, produce less force, and prioritize fatigue resistance over power output. Elite sprinters carry 60-80% fast-twitch fibers. Elite endurance athletes carry 60-95% slow-twitch. A 2008 study on collegiate baseball players found that combining endurance training with power training produced measurable drops in power output. You are literally remodeling the engine in the wrong direction. Training the aerobic system when every sport-specific action runs on anaerobic fuel. The tradition started decades ago because games last 3 hours and coaches confused game duration with physical demand. A game lasting 3 hours does not mean the athlete is exerting for 3 hours. A pitcher standing on the mound between pitches is recovering, not working. The correct training analog is a sprinter who runs 100 meters, walks back, and goes again. Driveline Baseball, Eric Cressey, and every major sports science program has been publishing this data for over a decade. Strength coaches at the MLB level largely moved to sprint-based and med ball protocols years ago. But the foul-pole-to-foul-pole jog still persists at the high school and college level because the coaches who played in the 90s trained that way and never updated. The Kelces just explained it to 3 million people faster than any journal ever could.