Coach BC, B.S, CSCS, CPR/AED⚡️

First Fast Friday of 2026– LETS GET IT 💨 1a) Wickets (x12) 1b) OH Banded A-Position ISO 1c) Alternating Bounds 1d) Depth Drop ➡️ OH Toss ~ 3 rounds ~ 2a) 10% V-Dec Resisted Sprint 2b) 90% Effort Unresisted Fly 10 3 x 3 ⚡️ 3a) Sprinter Overcoming ISO 3 x 3E (5s each rep) #fyp #foryou #sprint

SPEED CREATES ENDURANCE Higher Max Velocity = Higher submax speeds and higher speed reserve ⚡️ You can have great endurance and still be slow; therefore, train max velocity and watch submax speeds ⬆️ and your speed reserve 🪣 fill up. Ex. Athlete A (21 mph Max Velocity)- 21 x .44074 = 9.25 m/s Athlete B (19 mph Max Velocity)- 19 x .44074 = 8.37 m/s Both athletes are competing in 100m Dash: In simple calculations Time = Distance/Speed, so in theory Athlete A already has Athlete B beat. However, speed is not constant and that does not take into account acceleration and sub maximal decreases at end of race. But what we do know is Athlete A that can achieve a higher max velocity is most often times more likely to win the race due to the simple fact that their sub maximal speed is higher. Always love @coachtonyholler work, great points here made in this snippet of one of his ‘Feed the Cats’ presentations.

nothing to see here just a retired college athlete setting a lifetime PR in their 10 ➡️ 10 Fly @ a low 1.05🔥 (I hit a PR in my 5 ➡️ 10 Fly just under a month ago, next up is that 20 ➡️ 10)

Mini vlog today for Fast Friday— but I forgot my mic 🙂‍↔️

Some fun Squat🎃ber prep Tree trunks 7 days out ⏳🪾 #squatober #halloween #fyp #foryou

💡The principal of training Open-chain Hip Flexion/Extention is that the movement mimics the kinetic demands of moving the body forward 💪🏼This specific exercise allows us to trainthe hip flexors at a lengthened position; this is key as our hip extensors play a major role in propulsion especially in sprinting 🧩As most movements are often trained as closed chain exercises emphasizing the shortened position, this allows us to train total range of motion #fyp #foryou #fitness #viral #hips @Himdrxx00

🛑 Stop rushing your acceleration 🛑 -In early acceleration the goal is to produce horizontal force using longer ground contact times to build up speed before transitioning into top end 💥 -The plane example demonstrates how important it is to gradually rise when accelerating; rising too early will decrease your max speed and often times lead to burn out earlier on than your opponents in a race 🛫 -Your torso should naturally start to ⬆️ around steps 7-10 as ground forces and stride length/rate begin to increase—do not ‘pop up’ 📸: @Himdrxx00

💥In order for an exercise to be considered a true plyometric the muscle and tendon must lengthen under tension leading to activation of the muscle spindle and a release of stored elastic energy in the tendons leading to a RAPID contraction similar to the recoil effect of a spring. Therefore this means there must be a reactive component. 🔁In the stretch shortening cycle this is known as the amortization phase or in other words the transition phase. Overall the goal when performing plyometrics in this case specifically is to increase power output; therefore, our ground contact time must be ⬇️ otherwise stored elasticity will dissipate eliminating the activation of the SSC and muscle spindle. 📸: @Himdrxx00 #fyp #foryou #plyometrics

#fyp #foryou #speed #eslasticty #acceleration

This Memorial Day I completed my first ever Murph Challenge in honor of all the fallen soldiers who put their lives on the line for our country; including Navy SEAL Lieutenant Michael Murphy🇺🇸 1 Mile Run (7:37s) 100 Pull-Ups 200 Push-Ups 300 Air-Squats 1 Mile Run (8:51s) (w/ weighted vest) Completion time: 1 hour 24 minutes #MURPH2025 ✅ #foryou #fyp #memorialday

Compensatory Acceleration Training (CAT)⚡️focuses on the concentric phase of our work load to train maximal force exertion and explosiveness 💨

Everything starts in the 🦶🏼— todays focus was on acceleration development of drive phase⚡️ #SPEED #d1training #foryou

come get FAST ⚡️ ✅Fast-Twitch Activation ✅ Biomechanical Efficiency ✅Joint Stability ✅Proprioception/Balance #fyp #foryou #speed #athletics #training

Experimenting with PAP, pairing isometric pins with explosive movements priming the muscles and nervous system. This increases motor unit recruitment which leads to increased power output. Pairing isometric pins with explosive movements optimizes neuromuscular function, leading to improved athletic performance⚡️ 1a) Staggered Isometric Pin (3-5 seconds each) 1b) Kneeling MB Throw 1c) 15/20yd Sprint 💨 2a) Bilateral Isometric Pin (5 seconds) 2b) Pin Squat (1/4) 2c) Max Effort Vertical ⬆️