Greg Cox

@StrengthDebates 10 - have never done anything direct for calves a day in my life

Be honest what’s your score?? Can’t do 10 pull ups: 10 pts Body Fat > 15%: 10 pts Can’t bench 315: 10 pts Can’t back squat 2x Body weight: 10 pts Can’t run sub 8 min mile: 10 pts Can’t deadlift 2x body weight: 10 pts Don’t train calves: 10 pts Skip cardio: 10 pts

@ScottLeech72 Losing weight rules!

Two years in and never going back. Foot stays on the gas till I see the checkered flag!

@SpiderBaseball @colbybsb @BrienBrady @SpiderAthletics Absolute first class person

DIII grad transfer from @colbybsb, @BrienBrady hasn't missed a beat at the plate or at the hot corner this season for the Spiders. He ranks 16th in the nation in total bases (134) and HR (17) and 17th with a 0.761 slug %. youtu.be/35FfWckPX4s #OneRichmond @SpiderAthletics

@Coachgriffin88 How to be likable, engaging, and respectful person. I preach this so hard when I teach undergrads S&C concepts

What’s are some random skills/abilities that S&C coaches need to have, that aren’t taught in courses?

@ColbyCollege @Ravens An incredible young man who was born to lead and influence. A well deserved opportunity to showcase his abilities.

Watch Colby’s Julian Young ’25 receive a call from the Baltimore @Ravens' general manager Eric DeCosta ’93, inviting him to the upcoming rookie minicamp held at the Ravens' headquarters.

@timkettenring I’m glad to see you back on here Tim

All training is neural, metabolic, and mechanical in nature. The neural component is both neural drive and motor unit recruitment. The metabolic component is cardiovascular and cellular. The mechanical component is musculoskeletal. Just like energy pathways, all 3 of these "systems" are always active and always interconnected. You can't train the "CNS" in isolation, nor can you train muscles or specific energy pathways in isolation. This hyperfixation on all things "CNS" and "neural" is so shallow and shortsighted. Sport and performance is so much more complex and multi-faceted than this. Training is holistic integration of all components to optimize and possibly maximize the development of all 5 biomotor abilities (speed, strength, endurance, coordination, flexibility) relative to what the sport demands. Just because a number looks good on an ipad doesn't mean that there's going to be transfer or that you're actually training the quality or component you think you are.

@timkettenring If you want to see GPP taken to the limits watch the STRONG documentary. There is nothing wrong with just flat out hard, well programmed, training.

Given how much recency bias there is on strength coach twitter, I wanted to share what I believe is quite possibly the greatest single program ever written. I wanted to share this for a few reasons: 1. Young coaches don't seem to recognize where this profession came from 2. Young athletes can handle, adapt to, and thrive with way higher volumes than we think they can 3. I'll never stop advocating for hard work Originally published over 20 years ago... Westside for Skinny Bastards defrancostraining.com/westside-for-s…

@coachdeesmith “Athlete Mode” - you got that right

Down 30+ and first time in the 260’s in 8+ years In the words of a Hall of Famer Life ain’t easy when your fat and greasy

It’s hard to quantify what a net positive running has been to my life. #run

@timkettenring Been looking at some concurrent strength/marathon programming to dive head first into next summer. Can’t devote the hours required during a doctoral semester. Stay tuned!

@strthcoachgreg Let’s find out!

Today I ran a sub 2 hour 1/2 marathon. I haven’t run more than 20 miles per week at any point in the last 3 years. Split: Monday: Up tempo run around 7-9 miles Tuesday-Thursday: Lift Friday: Long run, 10+ miles Wonder what my ceiling is w/more mileage? @timkettenring

@timkettenring There is definitely a point of diminishing returns, but I’d say strength training does improve endurance performance. I might even hypothesize that strength trained individuals may adapt to mileage easier than sedentary and thus need less mileage to get similar adaptations.

@timkettenring As my mileage creeps up, I’m finding myself disagreeing with the mi/wk rec’s I’m seeing. I ran 12.3mi @ 8:15 on Friday. I’m fairly confident I could go sub 2 hr in a HM. Most mi/wk rec’s say you need about double the mileage I’m doing to get that time (25-30 vs ~15). Yes, n=1.

Depends on where they are in their annual plan and how averse they are to carrying a little extra body mass If in a true off-season, I think a more traditional "strength endurance" program: 2-3 sets of 12+ reps @ <70% 1RM. Closer to the competitive season, a more "maximal strength" based approach seems to be the move: 2-3 sets of 3-6 reps @ >70% 1RM (but really >80% 1RM). I'd advise using an auto-regulatory mechanism like a velocity-based training device to find the ideal minimal effective dose.

I think the last time I weighed <210 was in 2011 or so. Losing weight has taught me more about physiology than getting bigger ever did. Uncertain if I should cut it off here or keep the pedal down.

@andrew11russell Breathing through my nose only for about 45-50 minutes of this, that’s how I quantify low intensity.

I ran 9 miles at an 8:03ish pace yesterday in the middle of #squatober. One of the most liberating things for me training wise is no longer associating my worth with pounds on the bar. Also, running at low intensities feels so good.

@THEcoachRussell You haven’t taught til they have learned. @norwichlacrosse has this book in his office.

"I've told him..." is the laziest thing a coach can say

@stevemagness Learning how to pace and figure out your “gears” is so hard. I’ll spend an entire 40 minute run trying to go “had enough that I need to breathe with my mouth open but slow enough that I can sustain it”.

Don't do this workout as written. Do NOT try 4min MAX efforts. For experienced: that workout should be at 5k-3k effort. NOT max Novices: Better to break into sets of 1min pickups/rest @ 5k effort Signed: Person with a 76 Vo2max (more importantly an actual coach)

@CoachRasberry Chronometer is what you’re after. Free barcode scanning and easy to add foods to the database that it doesn’t have (which isn’t many). Been using it for 3-4 months now and love it.

@colehouseldpt @SeanSeale It is in fact one of the largest predictors of longevity.

@SeanSeale Underrated style of training IMO. Doesn't get enough love. Increasing your VO2max should be talked about more. Having a higher VO2max is huge for longevity.

Low-intensity training acts as stretching for your heart. Over the years, the left ventricle enlarges, and is capable of contracting more forcefully and ejecting more blood. This improves oxygen transport and increases your VO2max.