Bronson Przybilinski

The gold standard for our HS girls for TBDL? 2 x BW. We have found our faster and most powerful athletes are the ones who can pull twice their BW.

Confidence in sport: I completely understand it is much more than what I am about to say. However… first step 👇 A lot of confidence can be established by actually putting in the work needed in the off-season. Knowing that you did everything possible to physically and technically set yourself up for success is huge. And ONLY you KNOW when your effort is real/consistent and when it is not. showing up to your team lifts is not enough. You would need to put in a genuine effort to the program. I was never confident going into an exam as a kid/in college when I know I didn’t put in the work. I could go to the library but was I studying or just being social? I was always confident when I did study. As I mentioned, I know it’s deeper than the context of this post but a lot can be improved when you actually put in the work ahead of time!

Typical day in the lab! Box squats Seated jumps Pogos/approach jumps Bench Simple, yet effective 💪🏻

In season training 101 for the HS athlete: Pick just a few compound lifts for each major movement pattern: Squat/hinge/push/pull/loaded jump. Each wk, at minimum, do 2 to 3 sets of 1 to 5 reps of these major lifts. On your last set of whatever rep range was prescribed. Try to squeeze out another rep or two if you can. It’s OK if you cycle between bilateral and unilateral as your body mostly cares about the stimulus, not necessarily the exercise. When time permits, add in some accessory work further away from game days. Reach out with any more questions

Shoutout to our JV lacrosse squad on their 10+ weight room season of the spring already 💪🏻 Here’s 3 reasons (below the video) why we need to train in-season, especially at the JV level! 👇👇

First flag football game tonight. Game day lift. Development should not stop just because you have a couple games a week!

Pre game dynamic / activation lift before our home game + win tonight. Focus. Primed. Fired up. Good vibes. Loose. Activated. All the things. 💪🏻

What does one of our seniors who led our basketball team to a sectional/regional title and state championship appearance do right after the season? Gets back to the off-season. Gonna miss this kid!

Our stronger XC athletes are our fastest. Crazy, I know. 🤷‍♂️

This is one of NYS top t&f athletes. High relative force = speed demons ⚡️😈

JV lacrosse game got canceled 👎 Give them the day off? 🚫 We lift instead 💪🏻 Don’t stop chasing gains just because your sport started!

Our JV girls have lifted 10x already in-season and it’s only April. A lot of these girls are in 8th grade. A strong varsity career starts years before! Development > hype.

My only focus as a strength coach is to just build up as much relative strength for all of our athletes in every major movement. One of the areas top track and field athletes (as a freshman) crushing her weighted chin ups with 25lbs attached.

Contrary to what you see on social media or what coaches want to post… Iffy reps happen! Shout out to these two 8th graders putting in the work and progressing to cleans. Some work to do but solid foundation to work with.

Todays primers included: 1) Bench Catches 2) Bear crawl taps w lateral crawl 3) Single arm inverted row hangs Working sets 3 build up sets 3 sets of 5.5 clusters at 70%

Being over skilled is not a thing. Being under developed is. You can’t go ALL in on skill work and then barely hit the weight room. That goes for MS kids all the way up through college athletes. Don’t step over dollars to pick up Pennies.

For 99% of MS/HS kids. Speed work is simple. Stop running kids in the ground wondering why they’re still slow. Race/time sprints at max speeds and intent. Let athletes rest :60 for every 10 yards. Keep distances 10-40 yards of 4-10 reps (build up over time)

In most cases, the weight room is probably one of, if not the best, cheapest, most accessible, and most overlooked tool you could give a kid to improve their confidence and way they view themselves.