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Congratulations to senior, Tiara Gray on being named Co Regional Champion in the 200m dash! In a rare finish, Tiara and Chesterton's, Kenedi Bradley, tied with a time of 24.77 seconds. Catch Tiara next weekend at the IHSAA State Finals as she competes in the 100 and 200!

Do basic better: -30 g of protein within 30-min of waking -Drink 20 oz of fluid every 2 hours *set alarms on your phone -Protein and carbs before and after training -3 servings of dairy to build muscle and support bone health. Greek yogurt, cheese, cottage cheese or milk

You didn’t lose the game last night. You lost it 6 months ago when you skipped reps, coasted through sets, and blew off the details. Discipline in the mundane is what builds monsters.

~ via Butch Chaffin 🇺🇸🇺🇸🇺🇸⚾️⚾️⚾️

The Size Principle… This principle states that motor units are recruited from smallest to largest. One of the main goals of strength training is rate coding. We must train the body to coordinate the greatest amount of motor units in synchronous fashion with efficient discharge

The weight room isn’t just a training space. It’s a classroom. When done right, it builds discipline, confidence, and a positive culture school-wide.

Thank You, Portage ❤️⚾️

Train During the School Day This is the game-changer. Why? • No before-school burnout • No post-practice conflict • Built-in consistency If school is in session, training happens. Every kid benefits—not just athletes.

Stronger Athletes Sprint faster PERIOD. An athlete must continue increasing their relative strength ratios to realize force potential. Once an athlete stops increasing their access to force, they limit their ability to display large amounts fast.

A high level strength and conditioning program for a high school student over the course of 4 years would cost a parent somewhere around $12,000. Cost varies across the US. If a HS has a great S&C coach, your athlete is getting this for FREE.

Athletes are not bodybuilders Athletes are not powerlifters They do not compete at lifts They compete at their sport Stop training them like they ONLY need to get bigger or stronger Train them to be fast, powerful, agile & efficient in movements too

The best high school teams aren’t always the most talented. They’re the ones that trust each other, sacrifice for one another, and hold each other accountable. Talent wins games — but culture wins championships. 🏀

The weight room tells no lies. It will spotlight hard work. And those unwilling to do it.

Hey athletes I have the secret to your athletic progress & success It’s not a machine or new training method It’s a simple, proven method: Progressive overload. Try to lift just a bit more each week Aim to sprint just a bit faster, jump a bit higher Good things will happen

🚧⚾️Construction is underway on our brand new turf baseball field! We can’t wait to see the finished product!⚾️🚧

Stiff Tendons allow for more efficient transfer of ground force. Developing Stiffer Tendons… 1. Heavy Load Resistance Training. 2. Short Ground Contact Plyometrics 3. Max Effort Sprinting Together these train the tendons to absorb, store, and return force rapidly.

When using heavy loads, the muscle fibers will fire in simultaneous fashion. When using light loads, the fibers will fire individually in a sequence. Using Heavy loads in training is ideal for athletes, as they need to wire their nervous system to produce maximal force quickly.

Training provides the stimulus, recovery provides the gains No recovery, no gains

Athletes how are you doing with the first few weeks of summer training?

🏈Foods for football athletes who want to gain weight and build muscle: -Beans -Nuts -Steak -Eggs -Rice -Fruit -Squash -Chicken -Fatty fish -Wild game -Potatoes -Oatmeal -Nut butters -Ground beef -Chocolate milk -Cottage cheese -Whole grain burritos -Full fat Greek yogurt