Official Twitter Account for The Caston High School Weight Room
Fulton, IN
Joined February 2023
- Tweets670
- Following181
- Followers219
- Likes1.1K
Caston S&C retweeted
⬇️⬇️⬇️This is literally 99%+ of our program!
🤫I would tell you to keep it a secret but most people will get BORED or fall for the next shiny object before they ever see it through…
If I was an Athlete who needed to get faster here’s what I would do…
1. Sprint 2x Weekly. 3-5 reps 15-30yds. Time each rep, rest well between sets.
2. Jump with Load 2x a week. Ideally 10-25% of Squat 1RM
3. Increase my Squat and Deadlift relative to my Bodyweight.
4. Train my Feet and Ankles with a variety of ISOs and Plyos
5. Sleep 8-10 Hours each night
6. Track every training session, be intentional with progression.
7. Step on a scale daily. Adjust food and fluids around my goals.
8. Be patient!
Caston S&C retweeted
No athlete has ever improved a skill by being punished with running.
Skills improve through intentional, task-specific training. Punishing an entire team with running only creates a negative association with it while doing nothing to correct the actual issue.
Caston S&C retweeted
There is no such thing as sport-specific training in the weight room. Period.
BOOM. There it is. Soul-crushing.
Caston S&C retweeted
Productive Training doesn’t leave athletes exhausted or sore.
Because the neurological and structural changes we seek to improve performance are actually impaired by excessive fatigue due to them needing frequent exposure.
Fatigue is a bottleneck for performance improvement.
Caston S&C retweeted
We’ve been sold on the idea that toughness is created through fatigue and torture—and that toughness is the key to winning.
There’s a better way.
Win through executing fundamentals.
Win through team-first focus. #Ubuntu
Win through improved athleticism.
Win by making the sport the best part of a kid’s day.
Don’t train kids to survive the sport. Train them to thrive in it.
Caston S&C retweeted
Love this. In fact too many want “instant” results from conditioning instead of thinking about long term fatigue built up over the course of a season. The goal is to finish fast fresh strong. Not slow weak tired. Stacking the days qoute is used so much today, but what type of days are you stacking is the honest question…
Caston S&C retweeted
We can't say we care about ACL injuries in female athletes, then skip the training that cuts the risk in half.
Skill work makes her better. This training keeps her on the field.
Train it or risk it.
Prioritize this like we prioritize weekly tournaments.
Be Great Today.
Caston S&C retweeted
Athletes… You know how you want to “go light” because you’re in-season?
Cool, you got none of the benefits of Strength Training but did create fatigue you now have to recover from.
Matter of fact, those Light High Rep sets created MORE fatigue. Stop doing this!
Caston S&C retweeted
If you don’t rest to full recovery between sprints…
You’re not training speed. You’re doing conditioning.
Save this thread & make sure you show every coach & athlete you know who is turning speed into conditioning
Let’s make fast athletes. Not slow ones
Caston S&C’s August “Athlete of The Month” is Landen Rigney! Landen is a great example of what perseverance looks like. He has worked his tail off to bounce back from two injuries he went through last year. I’m proud of his grit and determination!
5
145
Caston S&C retweeted
Young athlete:
“I need constant new exercises and the fanciest “sport specific training,” that I can get.”
Ja’Marr Chase (one of the best athletes in sports today) showing how he gets it done with core lifts, sprints, skips/bounds & sled work:
Caston S&C retweeted
The Program that can make you Stronger, Faster, more Explosive for Football…
Also will do the same thing for Basketball, Baseball, Wrestling, Soccer, etc.
It’s all general Athletic development. Don’t be fooled.
Caston S&C retweeted
FACT: Sleep more = less injuries
Prospective study of adolescent athletes (average age ~15)
Those averaging less than 8 hours of sleep per night were 1.7 times more likely to sustain a sports injury than those sleeping more than 8 hours.
- Milewski et al. (2014)
Caston S&C retweeted
Outcomes are out of your control.
What others do is out of your control.
The path is out of your control.
Your effort is in your control.
Your mindset is in your control.
Your commitment is in your control.
Do the work.
Congratulations to Logan Mollenkopf, Melodie Musselman, and Marshall Zimpleman for being selected as “Athletes of The Week” for our final week of Summer S&C!!
Today was the final S&C workout for the summer! We celebrated with some donuts & milk/juice.
Incredibly proud of the kids who committed their time to bettering themselves during their summer break. It’s certainly not easy, but success leaves clues!
Caston S&C retweeted
Another summer of Strength & Conditioning is in the books. Loved seeing the gains some of our guys made in June & July! Thank you to Coach Kinser and Coach Zimmerman for pouring into these guys in the weight room.
Special shout out to Carson Harness. In his four high school summers he attended 83 S&C sessions out of a possible 84. He was competing on the baseball field during the one he missed. Incredible commitment! Incredible consistency!
