MS - Exercise Science CSCS Dewitt, Iowa
Urbandale, IA
Joined June 2016
- Tweets1.4K
- Following616
- Followers678
- Likes5K
Lane Kaczinski retweeted
Congratulations to Casey who was selected as an @AZCardinals team Captain. This is his 3rd time in his @NFL career, but to do this in his first season in AZ is very special. We are so proud of the leadership he has shown over the years at @SaberActivities and @HawkeyeFootball .
Lane Kaczinski retweeted
“What song are you listening to?”
Oh um, Hugh Freeze’s “You owe them something” Money for Nothing college football montage
Lane Kaczinski retweeted
This has plagued more Strength Programs than nearly anything else out there.
The constant need to “keep them moving” crushes performance, because you trade quality for quantity.
Giving Athletes Adequate rest is an instant improvement in performance 🙌🏻
Lane Kaczinski retweeted
You will predictably see Vertical Jump increase if you…
1. Increase Squat Strength
2. Jump with Correct Loads
3. Vertical Jump often
4. Train the Feet and Ankles
When this is done consistently, it’s just a time game. PRs roll. ✈️📈
Lane Kaczinski retweeted
We train all of our Athletes as Athletes.
We all Jump, Sprint, and Lift.
We all try to improve each as much as we can, however obviously some athletes enjoy certain aspect more than others.
To answer your question, we all train the same. Accessories we may vary some.
Lane Kaczinski retweeted
All athletes must increase their absolute strength levels to gain access to more force.
Athletes must also sharpen the rate at which they apply force at specific velocities.
The primary methods used are Brief Maximal Tension (Absolute Strength) and Dynamic Effort (RFD).
Lane Kaczinski retweeted
Chief’s continuing the NFL off season theme of JUST THE BASICS.
High Pulls
Bench + (DB Bench)
Sprints
Jumps
Parallel Grip Pull-ups
Snatches
RDL’s
Energy System Development
Change of Direction
Lane Kaczinski retweeted
Assisted sprinting and overspeed is a simple and repeatable training method to expose athletes to higher velocities and challenge them to move better at top speed
However, it takes the correct set-up and understanding of the implementation to be both efficient and effective. But when done well, it can become an extremely power tool for improving an athlete's top speed
Here's a how-to and best practices guide to understand, organize, and execute assisted sprinting and overspeed with your athletes 👇
Lane Kaczinski retweeted
High School S&C has become more of a necessity for development of collegiate athletes thanks to the Transfer Portal Era.
Long gone are the days of development underneath one school!
🤖 Made with AI
Lane Kaczinski retweeted
You don’t get strong lifting light weights with short rest breaks… You get tired.
If you want to get strong, you lift heavy weights with as much acceleration as possible… requiring you to fully rest.
It’s simple🙌🏻💪🏻
Lane Kaczinski retweeted
Note that weight gain is only good if speed improvements continue. ⤵️
“⚡️ Sprint and jump numbers looking GREAT!”
💥 If you aren’t timing sprints you are COACHING IN THE DARK.
💥The Minooka Football Program added over 1,500 lbs of bodyweight this off-season👀
❌This was NOT “bad” bodyweight
⚡️Sprint and jump numbers are looking GREAT!
📈Athletes on the Nutrition Station gained 24.1% more BW than athletes that weren’t!
@TFConsortium @Minooka_Indians
Lane Kaczinski retweeted
Heavier loads draw out greater motor unit recruitment earlier in a set than light loads.
This means you can achieve maximal tension faster and in less outputs.
This trains the nervous system to discharge more motor units in synchronized fashion necessary for explosive power.
Lane Kaczinski retweeted
“Feed the Raptors”
As traditional teams build a base of toughness and fatigue-based training, other teams build speed (KPI of explosive) on a base of rest, recovery, and sleep.
#SprintBasedFootball
#RaiseTheFloor
#FeedTheCats
“Raise the floor to raise the ceiling.”
Here’s 30+ examples of guys running 1.10+ fly 10’s in February to where they are now in May … HUGE increases in team speed
#feedtheraptors
Lane Kaczinski retweeted
Stop underloading your hamstrings in the gym, the Romanian Deadlift (RDL) crushes sprint-level demands.
New BJSM study (2026) used MRI + EMG + 3D motion capture + musculoskeletal modelling to measure actual muscle force & stretch in the hamstrings (BFlh, semimembranosus, semitendinosus) during common exercises vs. walking → jogging → running → max sprinting.
Key findings:
Bilateral RDL produced the highest peak force in biceps femoris long head (1.6 BW) and semimembranosus (1.9 BW) — significantly more than any other exercise or even max sprinting (p<0.001). It also created the greatest stretch.
Unilateral hamstring bridge came close behind for high force + stretch.
NHE (Nordic) and eccentric sliders: solid force (~0.9 BW in BFlh, similar to sprint) but much lower stretch.
Hip thrust: lower force & stretch than walking — great for early rehab.
"The RDL and unilateral hamstring bridge produced significantly greater peak stretch than any other task across all three hamstring muscles.
The Nordic, often considered the eccentric gold standard, generated lower stretch demands than most other exercises. The eccentric slider was similarly modest."
ryortho.com/2026/03/hamstrin…
Practical takeaway for coaches/athletes: RDL is a beast for building resilience against high-load, high-stretch scenarios (like late swing in sprinting). Use it in later rehab or prevention phases. Match exercise to running speed demands: low-stretch options early, progress to RDL for full specificity.
Link: bjsm.bmj.com/content/60/6/42…
Lane Kaczinski retweeted
The primary goal of a main lift is to apply as much load as possible to the body across a large ROM.
Bilateral Squats, Pulls and Presses allow us to do this very efficiently.
Then we fill in any range/structure gaps with accessory work.
Lane Kaczinski retweeted
High School Athletes would be…
1. Much Stronger
2. More Jacked
3. More Explosive
4. Less Fatigued
5. Much Faster
If they spent most of their Strength work using 3-5 Rep Sets💪🏻🙌🏻
Lane Kaczinski retweeted
Hey coaches look!
It’s the fucking basics!
Push/Pull
Med Ball Throws
Arms
Stop over complicating training!!
Lane Kaczinski retweeted
You don’t Bench Press because it’s a Powerlifting movement…
You Bench Press because 👇🏻
1. Allows Heavy Loads needed for Neural Development
2. High degree of Progressive Overload
3. Accessible in most Weight-rooms
4. Trains Large amounts of Muscle
5. Large Reference Pool
Lane Kaczinski retweeted
It’s not intensity that burns the CNS.
It’s intensity at inappropriate volumes that burns the CNS.
You can train maximally every week year round if volumes are sustainable. This is what we do.
