@MashElite

Lover of Christ, wife, and children! Own Mash Elite Performance, Director of Men & Women’s Weightlifting at LRU. World Champion Powerlifter!

 Hickory, NC
linktr.ee/masheliteperformance
Joined October 2010
  • Tweets38.3K
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  • Followers12.2K
2.8KMedia
The Box Squat vs Traditional Squat is a debate coaches have discussed for the past several decades. Strength coaches either love or hate the box squat, but like everything else, it’s a tool. In this thread, we will look at benefits, misconceptions, and possible risks. <Thread>
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The acceleration phase is especially easy to improve in the weight room.
Travis Mash
@MashEliteOct 23
Replying to @MashElite
Acceleration = Starting Strength + Force Production During the first few steps, ground contact times can approach 0.20–0.22 seconds. Athletes need sufficient strength to overcome inertia while maintaining posture. Go-to exercises: Squats Deadlifts Power Cleans Trap Bar Jumps
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There’s more specificity in the weight room than most people realize in the weight room.
Travis Mash
@MashEliteOct 23
Replying to @MashElite
Sprinting= producing massive amounts of force in incredibly short periods of time. Acceleration: athletes must overcome inertia & generate horizontal Force. At max velocity, ground contact times can approach .08 seconds. Different demands require different training methods.
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Travis Mash retweeted
SHREDmill
@SHREDmillSpeedOct 26
Thanks for the trust Travis!
Travis Mash
@MashEliteOct 23
Replying to @MashElite
Each phase has different physiological demands. Train accordingly. Measure what matters. We monitor: Sprint times @GetWithSwift & @SHREDmillSpeed Bar velocity & power @GymAware CMJ height Swift & GymAware Drop Jump RSI with Swift Jump Mat Ground contact times with Swift
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Is it a coincidence my guys are crushing? Love my Ballers! @1NolanAllen5
Nolan Allen@1NolanAllen5Oct 25
Got my first one! Gotta keep working #blessed
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It's so obvious how the Olympic lifts and their derivatives are so specific to acceleration improvement. Now that we have years of data from @GymAware with athletes from all calibers, I can't see a debate.
Travis Mash
@MashEliteOct 23
Replying to @MashElite
Acceleration = Starting Strength + Force Production During the first few steps, ground contact times can approach 0.20–0.22 seconds. Athletes need sufficient strength to overcome inertia while maintaining posture. Go-to exercises: Squats Deadlifts Power Cleans Trap Bar Jumps
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Travis Mash retweeted
Travis Mash
@MashEliteOct 23
Get stronger. Develop power. Improve reactive properties. Manage fatigue. And most importantly, SPRINT! Read the full article & check out the new program: mashelite.com/improving-spri… If you are near the Triad Region of North Carolina, come visit me riseindoorsports.com
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Travis Mash retweeted
Travis Mash
@MashEliteOct 23
Here's how we organize our speed training: Acceleration: Starting strength, absolute strength, horizontal force production. Transition: Speed-strength and rapid force production. Max Velocity: Reactive strength, tendon stiffness, and eccentric strength.
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Travis Mash retweeted
Travis Mash
@MashEliteOct 23
Strength matters, but strength at the right time, contraction, rate, magnitude, and vector matters more. This is why @GymAware is so important. Strength Transfers Specifically. The S.A.I.D. Principle could eliminate so many useless arguments if coaches actually understood it.
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Travis Mash retweeted
Travis Mash
@MashEliteOct 23
Can you improve sprint speed in the weight room? Absolutely. But here's the deal: Sprinting makes athletes faster. The weight room develops the strength, power, and reactive qualities necessary to maximize their potential. Here's how we approach it. 👇
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Travis Mash retweeted
Travis Mash
@MashEliteOct 23
Max Velocity = Reactive Strength + Stiffness Weyand et al. (2000) demonstrated faster running speeds are associated w greater ground forces not simply faster leg turnover. At max vel. athletes must absorb & reapply force instantly. Tendon stiffness & the SSC become critical.
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Aiden Horton
@AidenHorton09Oct 24
Thank you @BrevardMbb for having me on campus yesterday! I enjoyed touring campus, learning more about the program, and watching practice. Appreciate the time and opportunity! @DavieHSBB @AscensionBball
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Hard work pays off @AidenHorton09
Chris Horton
@Courtside_ChrisOct 20
Another one in. USMMA saw something they liked and put an offer on the table. His Mother and I appreciate the coaches for the time,the opportunity, and for believing in @AidenHorton09 . The process stays the same. Keep on stacking days and making plays. #KeepAscending 👨‍✈️⚓️🇺🇸
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Travis Mash retweeted
Mason Sheppard
@MasonShepp38Oct 23
Thankyou Coach @2_adjames for stopping by Davie County and taking the time to speak with me today! DCAW @CoachHinson72 @DavieHSFootball
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Can you improve sprint speed in the weight room? Absolutely. But here's the deal: Sprinting makes athletes faster. The weight room develops the strength, power, and reactive qualities necessary to maximize their potential. Here's how we approach it. 👇
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more replies
If strength & power improve but sprint times don't, something's missing. Testing helps us identify this missing piece. Bottom Line: The goal isn't to create the strongest athlete in the weight room. It's to create the athlete who can apply the most force in the shortest time.
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Get stronger. Develop power. Improve reactive properties. Manage fatigue. And most importantly, SPRINT! Read the full article & check out the new program: mashelite.com/improving-spri… If you are near the Triad Region of North Carolina, come visit me riseindoorsports.com
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