Roderick Monroe

When you got counted out by some many and God continue to count you in. I’m beyond grateful and thankful for all the things he’s continuing to do in my life. He’s so faithful!

im beyond blessed for a new pr 10.69!! Even with a bad start. Im hungry!!! CO28 @CoachRod_94 @Spivey88 @marquiseperry5 @Johnsimon31 @runhhs @fitnesskingWash @KingRedrick

@Raestaketv I’m here for it !

I’m gone sit back and just listen 😂😂😂‼️

Recruits: If your HS coach is telling you to visit D2 and D3 schools, it’s not because they don’t believe in you, it’s because they want you to be able to find a home to play. If you are a JR with no offers going into the summer, the likelihood of a D1 school offering is slim

Guessing the arm tweak worked. Mike on the 🎙️: Small adjustments makes BIG differences . Don’t be afraid to change or be uncomfortable for a little while. You might just be happy with the outcome.

There is a 30 meter exchange zone. Your split doesn't start from 0 You may or may not run the full 100m. This why coaches don't care about your splits as much as they want you to run the open 100. Daily Advice.

@JLFLIGHTCREW YessirI agree

This kid is special and I promise you this... He will be Huntington Track and Field legend! Mark my words! I'm grateful to be your coach!

Beyond blessed for the way I ran yesterday! New pr 6.7, coming back stronger. @CoachRod_94 @Spivey88 @marquiseperry5 @runhhs @CoachEvans15 @JasonDuhe @Johnsimon31 @fitnesskingWash

Breakout Sophmore season ! I can’t wait to see what’s in stored for you!!

Coming off of a mcl tear week 5 during the football season, im coming back 10,000 times harder for this track season!! First meet January 10th at LSU. @CoachRod_94 @Spivey88 @marquiseperry5 @runhhs @CoachEvans15 @JasonDuhe @Johnsimon31 @fitnesskingWash

Many of us said it would happen, now here we are……. 👀 Lakers first 19 games: 15-4 Last 10 games: 5-5 The more LeBron’s offensive numbers increase and he’s integrated into the offense, the worse off the Lakers become as a team. LeBron at 41 is a chemistry killer 🗣️🗣️

@ChrisParno Greatly appreciate it

@CoachRod_94 Yeah let me see what I got in the vault haha.

I'm going to take Max Velocity Generally ranges from 30-80m....I can manipulate rest intervals and hit each category listed in the poll 😜 Max V: 5x50m w/5 mins (max effort) Speed Endurance: 3x2x60m with 1/8 mins recovery (95% of 30m fly pace) Special Endurance 1: 2x3x80m with 2/8 mins recovery (90-95% of 30m fly pace) Special Endurance 2: 2x5x80m with 2/8 min recovery (90-95% of 30m fly pace)

@ChrisParno That’s the one thing I don’t have is that conversion sheet for 30m fly times pace sheet. I have a conversion sheet with everything else except that. You mind sharing that with me ?

@CoachRod_94 Excel doc with all the 30m fly times converted to whatever distance needed

🚨BEAUTIFUL: This video of Jesus Christ in Time Square in NYC has gone viral. We need more of this!

People always ask, “How your athletes develop so quick?” Come in… secret time 🤫 They believe in me, the process, and the grind. When athletes buy in, the growth takes care of itself. The success is real… but buy-in is the cheat code

🚨HEADING INTO 2026🚨 Let’s make sure we all understand… THE 400M IS A SPRINT EVENT NOT A MID DISTANCE EVENT!

As a track athlete, you’ve got to decide what matters most—getting better in a program that elevates you, or chasing money that won’t help you run faster. Both is cool you just got to figure out whats more important to you!

Adding a few new faces to our Lady Demons Distance/Cross Country squad next year. Help us welcome Macaylah Tingle to the NSU family!!

Here’s a little insight into how I do things at Olympic Fit 👇🏽 Each athlete gets a custom workout sheet built for their sport. Track athletes are the “strength” group , you’ll see numbers beside each workout that build as your body gets stronger. We break it into off-season and in-season programs for 3 reasons: 1️⃣ Track your progress 2️⃣ Learn what you’re doing & why 3️⃣ If sports don’t work out, you’ve got the knowledge to make money as a trainer People have said to me “if you give them this then eventually they won’t need you”. My answer is always the same, “Good. Then that means they learned everything they needed to learn from me and got all the tools they need to be great without me”.