Robert Marchinko

@Challenger_ST Warm up

A quality warm-up is essential to athletic success... Here, you can see an example of one you can use before you sprint, especially at a combine! Are you unsure how to warm-up? I will send you a FREE warm-up guide with sample warm-ups! Just Retweet OR Comment WARM-UP

@StrCoachNetwork twenty

Ever heard of 1*20 training method? Does the sound of 1 set with 20 reps sound crazy to you? When I first heard about it I also thought it was crazy. Now it is a staple for all incoming athletes. It can also be great for your older athletes in times of increasing work capacity.

@CoachWhitman @tony_toni_ton3 Like you Keith, I have been on both sides, I do really try and talk w/HS Coaches first, but must admit it can really be a challenge to find HS Coaches #'s sometimes, and when I do, often times, it is just a school's # listed, Of course, I make a point to talk w/Coaches at meets.

@tony_toni_ton3 I hear ya. I’m an anomaly, coached @ all 3 NCAA levels, competed @ JC & D1. It’s about opportunity & fit. I consider myself a servant leader & will do all I can to help my kids find a good home. The degree is the priority. Getting to compete a privilege, $$ a blessing.

College TF coaches: I’ve said before and I’ll say it again: 1) the base for speed is speed 2) Leaving HS coaches out of the recruiting process for kids you sign is a mistake. I’ve been on both sides of this table and know what I’m talking about.

Programming main lifts in-season: - How heavy? - What sets and reps? - What percentages? - How often? I have a free guide that explains it all With a season-long progression you can run right now To get it: 1. Retweet this 2. Reply “MAIN” below 3. Follow me And I’ll DM it

@pbasilstrength MAIN

@pbasilstrength POWER

You don’t need Cleans to become explosive I took them out 5 years ago and our program only got better I have a free guide on why and how to train Power without Cleans With a sample week you can use To get it: 1 Retweet this 2. Reply “POWER” below And I’ll send it to you

@pbasilstrength POWER

@BeyondThe_Coach @CoachDistance @jpt_trackxc I would love to talk w/Carsen!

Still looking for an opportunity, Carsen Dunham c/o 2023 - take a look at his progression: 2021-22 season PRs - 3200 (11:45.08); 1600 (5:16.87) And Now 👇🏾 2022-23 season PRs - 3200 (10:18.41); 1600 (4:26.01); 800 (1:57.5); 400 (52.24) 200 (23.88) cc:@jpt_trackxc

Pfeiffer freshman Sawyer Helms was named USA South Men's Track Rookie of the Week!

give.pfeiffer.edu/pfeiffer-day-2… Please consider donating! You can designate your donation to any program at Pfeiffer, of course your donation to our Pfeiffer Cross Country and Track Program would be very much appreciated!!

Lady Falcons Ranked 15th in the Div III South Region after the first month of the Indoor Track Season. Proud of this crew!

@ChrisParno bob.marchinko@pfeiffer.edu

Going to build out a monthly newsletter (may turn in to a bi-monthly newsletter) with different training thoughts/videos/ideas/articles to share and get conversation going! If you are interested, drop your email in a reply to this message! #newsletter #training #track #coaching

Heading to take my first flight to Lansing, Michigan for Nationals!!✈️🥶I’m ready to live in this beautiful moment and give all I have! #GoFalcons #PfeifferUniversity #FaithoverFear

Riley is in!

Madison Lowery Claims Second Place at NCAA South Regionals; Qualifies for NCAA Championship gofalconsports.com/news/2022/11/1… Great day for our program, so proud of Madison!

Madison Lowery Wins USA South Cross Country Individual Championship gofalconsports.com/news/2022/10/2…

Helms & Huggins Earn USA South HM; Men Finish Fourth at USA South Championships gofalconsports.com/news/2022/10/2…

#event4" target="_blank" rel="nofollow noopener">results.tfmeetpro.com/Mitchell_Timin… Great Meet by the Squad! Ladies 3rd, Men-4th-Madison Conference Champion and Runner of the Year! Sawyer Helms and Cole Huggins-Honorable All Conference Honors! Every athlete ran either PR or SB!