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Notice it says per Kilogram. Divide your weight in lbs by 2.2. If you weigh 200lbs, 90grams of protein is the minimum. You’ll need more if you’re an athlete or active.

Beautiful morning in Kenton. Vertimax Raptor COD, speed sled sprints, prowler sled marches, and timed 5-10s before our upper lift. 💪🏼🙌😤

The better I understand the VBT devices and how to use them, the more our athletes will benefit from them. Only one way to do that….OVR Performance

Had a great S&C roundtable discussion today. Thanks for hosting Van Buren Athletics and shout out to Liberty Benton and Ottawa-Glandorf Strength & Conditioning for sharing great content and insights.

Creatine 101:

Lots of PRs today. OVR Performance helping us train with intent.

Remember to have fun with your training groups.

Skater jumps are great for athletes!

Good luck to our track and field athletes as they enter the final stretch of their season.

More on DB Hammer and Triphasic. Coaches, this comes from the Plyo Section of the manual. This section takes the weird words from DB and makes them actionable

Monday morning routines.

Using OVR Performance for competition. These two have a similar 1RM bench press. Today we hit about 50-60% for speed and competed each set to see who could create the most power.

BENCH PRESS TIP From One Of The Best Benchers

As part of our warmup, we sometimes run backwards. It helps us with our athleticism, builds stronger ankles and knees, and is a great prep drill before speed work or agility drills

Contrast training is undefeated.

Timing sprints with Dashr could not be any easier. Takes 1 minute to set up. Instant feedback driving performance.

Everyone works on their bench and squat. Not everyone works on their ability to rotate or resist rotational forces. The landmine attachment is an easy and effective way to add rotational movements into your programming.

Raising the ceiling (max velocity) and becoming efficient (no wasted energy) is an alternative way to “get in shape”. As a bonus, you develop a competitive advantage.