Shane Nelson, MSS, CSCS - Strength & Conditioning Coach
Portage, IN
Joined June 2024
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Portage Indians Strength & Conditioning retweeted
If you don’t increase your Relative Strength, you leave your Speed completely up to Elasticity.
In the very likely case that you aren’t highly elastic, you will stay slow.
If a slow athlete has any chance to get fast, they will need to get significantly stronger.
Portage Indians Strength & Conditioning retweeted
Fact: Lateral change of direction following a ground contact is HUGE in sports
Watch sports… you’ll see it constantly
You better train it!
These are 3 great variations to do it:
1. Pulsing sprint
2. Pogo jump to lateral jump
3. Drop jump to lateral jump
Portage Indians Strength & Conditioning retweeted
Your first working set is the most stimulating.
Every set after that is less stimulating, almost about half as stimulating.
So your first working set should always be your best effort and output. Keep warmups minimal and save energy for the money set.
Portage Indians Strength & Conditioning retweeted
Conjugate in a BASIC view ⬇️
1. Lift something Heavy
2. Move something Fast
3. Lift something to near Muscular Failure
Do each of these things daily. Allocate enough time to each and watch your athletes progress faster than you ever thought possible🙌🏻
Portage Indians Strength & Conditioning retweeted
Singles build reps.
Reps don't build Singles.
- Louie
This was probably the second most frequent thing he said to me during the years I was in and out of Westside. This was a core tenet of his views on GPP, work capacity, and conditioning. It's why he started with intensity.
Portage Indians Strength & Conditioning retweeted
The nervous system needs violence, the tissue needs volume.
You can do as many sprints, jumps, throws, landmines movements, oly lifts, or faster bar speed lifts as you want, but if the intent isn’t set to 10/10?
Your nervous system has no reason to adapt and get better.
Portage Indians Strength & Conditioning retweeted
Speed can be DEVELOPED… here’s how ⬇️
1. Improve Squat/Deadlift to Bodyweight strength ratio.
2. Jump Maximally both vertically and horizontally.
3. Sprint Maximally.
If you do these three things, your speed will drastically improve! 🙌🏻📈
Portage Indians Strength & Conditioning retweeted
If you don’t increase your Relative Strength, you leave your Speed completely up to Elasticity.
In the very likely case that you aren’t highly elastic, you will stay slow.
If a slow athlete has any chance to get fast, they will need to get significantly stronger.
Portage Indians Strength & Conditioning retweeted
Athletes should follow a Strength plan that prioritizes basic movements that allow for a lot of muscle to be trained at once.
Squat, Press, Pull, Hinge.
You can split this however you want, but all workouts must include a combination of these.
Simple is better🙌🏻
Portage Indians Strength & Conditioning retweeted
Squatting makes you faster.
Deadlifting makes you faster.
This is not controversial. This is real life. This is Physics.
Portage Indians Strength & Conditioning retweeted
Want to get stronger? Drive that bar faster.
Want to jump high? Push off the ground harder.
Want to sprint faster? Fight to reach that next gear.
The intent in which you do things, is more important than what you do. Intent drives performance.
Portage Indians Strength & Conditioning retweeted
The sooner you enjoy repeating and progressing the same movements over and over again…
The sooner you make the best progress of your training career.
Lack of adherence is the biggest culprit of poor training results. Embrace what makes you better.
Portage Indians Strength & Conditioning retweeted
You don’t get strong lifting light weights with short rest breaks… You get tired.
If you want to get strong, you lift heavy weights with as much acceleration as possible… requiring you to fully rest.
It’s simple🙌🏻💪🏻
Portage Indians Strength & Conditioning retweeted
Long Rest periods are essential for maintaining maximal motor unit recruitment between sets.
If rest is limited, the nervous system will output less force as a protective mechanism against fatigue.
This leads to less output… creating less stimulus. Rest potentiates stimulus.
Portage Indians Strength & Conditioning retweeted
The biggest and strongest dudes just train harder.
They attack their sets with passion. They just make it happen.
You can’t out program weak effort.
Portage Indians Strength & Conditioning retweeted
Developing Powerful Athletes… ⬇️
1. Lift Heavy. 3-6 Rep Sets. Basics work best: Squat, Bench, Deadlift.
2. Sprint Max Effort 2-3x Week.
3. Jump Max Effort 2-3x Week.
4. Long Rest Breaks.
5. Track Training, Chase PRs.
These five things are necessary for maximizing Training!
Portage Indians Strength & Conditioning retweeted
All athletes should lift heavy.
Why? It’s one of the best ways to recruit high threshold motor units & train type 2 muscle fibres
Type 2 fibres are responsible for explosive actions, ie sprinting & jumping. They’re only recruited if they’re needed & they’re needed to lift heavy
Portage Indians Strength & Conditioning retweeted
There’s no denying it, the weight room is the ULTIMATE equalizer.
Every year there’s athletes who don’t play much and spend an off-season training and end up being the best player on the team a year later.
Invest in the weight room or get caught by those who do🙌🏻
Portage Indians Strength & Conditioning retweeted
If you’re a baseball player I suggest you stop scrolling for 2 seconds
I’m going to give you the key to baseball speed
Baseball involves short 10-15 yard straight line burst
OR
Angled, curve sprints
Train both consistently… you will thrive