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High EnergyToday! 🔋 FIELD Sprint Prep Transition to Sprints Negative Skaters Mirror + Race Agility (10s Tag) WT ROOM TB Jumps / Spring Ankle / Fly 10 ME SSB / Jump Medley ME Bench / Plyo PU / PD TB RDL / Rows / WT Abs Brick by Brick!

Todays Lower Emphasis Session: PREP: Lateral Speed, SS Overcoming ISOs, SL Squat off Box PRIME: Sled Sprints, Band Tantrums PERFORM: TB Deadlift, Jump Mat PREPARE: Reverse Lunge PUMP: Back Extension, Pit-shark Marches, Core

7 Bs of LTAD I like to use! BUILD: coordination through various locomotive skills/animal movements BALANCE: static/dyn variations BOUNCE: springy things BLAST OFF: various jumps BRAKE: COD/Agility competitions/games BLAZE: run fast w/ races/chases BRON: relative strength

3 Ps of Acceleration - position - push - project 3 Ps of Max Velocity - posture - punch - pockets 3 Bs of COD/Deceleration - brake - base - bend + blast off for re-acceleration

Another day in the books! PCAAthletics PCAFootball FIELD Sprint Prep Retreats Bounds Fly 10s Snake Races 2v2 Sharks & Minnows WT ROOM Split Drops / MB Slams TB Deadlift / Sled Sprint DE Back Squat/ Jump Mat DE Bench / Plate Rebounds RFESS / Pull-ups / Back Ext Brick by Brick

Todays Total Emphasis Session: PREP: Lateral Speed, SS Drops, Wall Walks PRIME: Landmine Clean, BB Cubans PERFORM: RDL, Pull-ups, MB Slams PREPARE: SA DB Incline, DB Lateral Lunge PUMP: TRX Row, Dips, Curls

Extremely proud of the work PCAFootball has put in this offseason! Finished with week with a great session! WT ROOM Dead Hang / MB Neck / Cyclist Squat Hang Clean / Broad Jump Series Reverse Lunge / Row Landmine Row / Lateral Lunge Biceps / Triceps / PD Spring Ball Monday!

Todays Lower Emphasis Session: PREP: Linear Speed Alt Drops PERFORM CIRCUIT: TB Deadlift Band Resisted Jumps Sled Sprint PREPARE: SSB Reverse Lunges PUMP: Back Extensions Rotational Glute

Great second lift this morning during Spring Ball PCAFootball PCAAthletics Continuing to develop in all areas! S/O to the 10 guys who PR’d in their vertical jumps today! Clarkson Glass Lippert Tyree Roach Shaw Friedrich Balma A. Bengard Tribendis

Great second lift this morning during week 2 of Spring Ball PCAFootball PCAAthletics Continuing to develop in all areas! S/O to the following guys who PR’d in their vertical jumps today! Glass Lippert McClain Balma A. Bengard

👀…..big things happening PCAFootball

Todays Lower Emphasis Session: PREP: Linear Speed PRIME: SL RDL SS ISOs Clam Shells PERFORM: TB Deadlift Jump Mat PREPARE: Walking Lunges PUMP: Back Extensions Band Seated Hammy Curls Core

Todays Total Emphasis Session: PREP: Lateral Speed PRIME: SA Split Stance KB Swing RRPs Suitcase Squats PERFORM: RDL PREPARE: Pull-ups DB Incline DB Lateral Lunge PUMP: TRX Row Dips Curls Core

Todays Upper Emphasis Session: PREP: Dead Hang Rear Raises Push-ups PRIME: MB Slams Overcoming ISO Push PERFORM: Bench Press (VBT: >.45) SA DB Row PREPARE: Landmine Press Batwing Row PUMP: Curls Tricep Extensions

Competition was at an all time high this morning with PCAFootball in our week 3 Spring Ball lift! Utilizing our new VBT devices to drive intent! Can’t wait to see what using them all summer brings! Brick by Brick!