Saint Viator Track

Christian McCaffrey trains like a track athlete for a reason 🔥

Nearly half of the men’s Sweet 16 teams are from this part of the Midwest

8 ways to enhance your training as an athlete! 1. Stop training like a bodybuilder… be athletic, throw med balls, train power 2. Train plyometrics in multiple planes 3. Stop being afraid & lift heavy!! 4. Build your grip strength 5. Perform maximal depth landings 6. Train plyometrics unilaterally 7. Race a partner when you sprint 8. Use repeat contact jumps/plyos

“I trained 4 years to run 9 seconds and people give up when they don’t see results in 2 months.” - Usain Bolt Progress takes time, routine & consistency.

live.lttiming.com/meets/63531/tr… Good day to be a Lion. 3rd Place with mostly Freshmen. BIG FUTURE AHEAD!!! @ViatorAthletics @SaintViatorHS

Powerful! 🧡

Carl Lewis once said he barely lifted weights when he was competing. People hear that and immediately draw the wrong conclusion. First, the weight room doesn’t own “strength training,” it’s ONE avenue to train strength. Sprinting, jumping, and technical work are high force

Experience the spirit of Night of the Lion—bringing the Saint Viator community together in celebration and support of our students. Join us on Saturday, April 18, for an unforgettable night! 🎟️: onecau.se/_esp9e1

🚨AGAIN🚨 A schedule like this ⬇️ M: HS track/private trainer Tu: HS track/club W: HS Meet/skills trainer Th: HS track/club F: HS track Sat: HS Meet Sun: Club game or tournament There is very little recovery. Little room for growth. Please understand this!

This is absolutely inspiring! 81 years old, 29 sec 200m sprint!

Why Your Weight Room Strength Didn’t Transfer to the Field Explosive Strength Deficit Ever have an athlete who could squat a house but only had a 19” vertical jump? Your strongest weight room kid had no burst on the field. There’s a reason. It’s called the Explosive Strength Deficit (ESD). In Science and Practice of Strength Training, Vladimir Zatsiorsky and William Kraemer define explosive strength as “The ability to exert maximal force in minimal time.” The speed at which you apply strength is called Rate of Force Development (RFD). And that’s the missing piece. An athlete can be very strong, but if they can’t apply that strength quickly, it won’t transfer to sport. The goal of training is to improve RFD and close the ESD gap. The good news, RFD is highly trainable. The most effective methods are: • Short sprints • Jumps and plyometrics • Medicine ball throws • Dynamic effort lifts (later in development) Sprinting is the most explosive thing an athlete can do. No barbell exercise approaches the speed or force production of a maximal sprint. If you want to improve a skill, you must train it frequently enough that the body adapts. This is the SAID Principle. Want to run faster? You have to sprint regularly. Do sprints before lifting for three reasons: Max effort – athletes are fresh and can sprint with full intent. Potentiation – sprinting primes the nervous system for heavy lifts. Injury reduction – careful asking fatigued tissue for maximal outputs Jumps train lower body power output. They improve the ability to put force into the ground and redirect the body explosively. Think of jumps as one-shot efforts, separate from continuous plyometrics. Examples: • Box jumps • Single-leg jumps • Multi-directional jumps Jumps should be done early in the workout while the athlete is still fresh. Medicine ball throws develop explosive power in planes barbells and jumps can’t train. They’re also excellent for linking the upper and lower body in explosive movement. Like jumps, throws should be done early in the session, ideally after sprints. If you want your athletes’ weight room strength to show up on the field, you have to train how fast they can use it. That means training Rate of Force Development. Here's what an example week could look like:

Loyal assistant coaches matter more than most people realize. They support the vision. They protect the culture. They tell you the truth. Great programs aren’t built by one coach. They’re built by a loyal staff that pulls in the same direction.

I cannot stress this enough: PLAY MULTIPLE SPORTS IN HIGH SCHOOL New teams, new roles, new bonds built, new opportunities to compete, etc. College coaches love to see multi-sport athletes and prefer them over specialization. This has never changed. This is a hill I die on.

Only ~10% of child prodigies become elite adults Most top athletes weren’t early specialists They played multiple sports, developed broad skills, then narrowed focus later Early dominance ≠ long-term greatness Remember this when anyone says your kid has to pick one sport

Recruits will sleep on the value of going D3 and getting a degree until they see the alumni network.

Recruits, don't chase offers Figure out what you actually want from a school: - Academically - Athletically - Socially Then proactively reach out to coaches at programs who fit your goals across the board With targeted outreach, offers are more likely to appear

Nick Saban: "Everybody's smart that goes to medical school. But everybody doesn't make it through… It's the same kind of thing with athletes. Some of 'em have great talent but they don't have the right psychological disposition." Mindset Matters🔥.

🚨ATHLETES🚨 If your sleep cycle sucks, you eat horribly, and you don’t actually actively address your recovery… STOP ASKING ABOUT SUPPLEMENTS OR PRE WORKOUT! Those 3 are the easiest things to take care of without throwing away cash. Get that right first!

Welcome to the St Viator Track Gear Team Shop! Find items that I've picked out specifically for our team. There is also spirit-wear available for your family and friends. Check out the shop details below. Hurry, shop closes 03/09/2026! bit.ly/4kVdN92

Myth: 'No athletic scholarships = can't afford it' Reality: 80%+ of D3 athletes get financial aid We write 'Scholarship Sunday' every week to show recruits that D3 ≠ debt Tomorrow, a $1k award for D3 athletes Subscribe: d3-direct.com