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Strength Coach Joseph Potts  RSCC, CSCS, CES, contributing expert for ESPN & STACK Magazine/YahooSports. Fmr Nike SPARQ & KC Royals Asst. Strength Coach. No DMs, use email.

http://VetsAndPets5K.org/

Check out a couple of the #exercise variations we are using in phase 2 programming with our #baseball guys;
•Blake Lillis (LHP-Brewers) demoes the Unsupported Dead-stop KB Row. This exercise is good for improving strength in the upper-back/lats and reinforcing bracing ability (stability) throughout the trunk (what most call the 'core').
•Paulo Orlando (OF-Royals) demoing an exercise I call "double tap lateral raises" (DTLR for short). After noticing it was really easy to cheat, even unintentionally, the lateral raise exercise I started adding a "double tap" to it. To perform; execute a normal lateral raise, lower DB down just below the shoulder & then raise it back above delts. As @paulo_orlando16 can vouch, it takes the lateral raise to a whole new level.

Very happy to announce that TopSpeed athlete Jamal Tyler has signed a pro #football contract with the Iowa Barnstormers.

Jamal's #inspirational story is one of a guy who simply doesn't give up. After missing a big portion of his senior year in 2015 at Pitt State he chose to train with TopSpeed, making a 5 hour round trip drive several times per week to train, and had a very solid 2016 #NFL pro day, hitting the following;
•Bench - 19 reps
•Vert - 34.5
•Broad - 9'6"
•Shuttle - 4.25
•40 in the 4.45-4.53 range
...and equaled or bettered those numbers in workouts for #CFL teams this past year (36-inch vertical/10'6" broad jump), but the lack of game film hurt him. Now after 1.5 years off the field, spent working 2 jobs and continuing to train, his hard work and dedication have paid off. After a recent #workout in #Iowa the team that groomed NFL Hall of Famer Kurt Warner offered him a contract this weekend and Jamal signed on the dotted line.

As we honor America's #military personnel on this #VeteransDay Saturday I am proud to announce that the inaugural 'Vets & Pets 5K' that was held last Saturday raised several thousand dollars for the following organizations;
•The Wounded Warrior Project
•K9's for Warriors
•Wayside Waifs
•KC Pet Project
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Scroll thru and check out some of the pics taken at the event by photographer Linda Olson.
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Thank you to all the participants, volunteers, and event sponsors (Cosentino's Market, PetSmart, Houlihan's restaurants, Synergy Yoga KC, Scheels and Danny Duffy).

Captured a pretty cool moment at the gym this morning as #Eagles cornerback De'Vante Bausby, a KC native back in town during the bye week who grew up a big #Royals fan, chats with Royals outfielder Paulo Orlando.

It's good to remember that #sports is ultimately a conduit for these men to provide for themselves and their families. Too often fans only see #athletes as chess pieces that can help their teams win, so it's nice to take a moment and recognize the person behind the jersey/number.

Congratulations to the TopSpeed #athletes who signed their letters of intent today on National #SigningDay, among them (scroll for more pics);
Liam Henry (Park Hill) - University of Arkansas
Carter Putz (Bishop Miege) - Notre Dame
Brendan Ryan (Aquinas) - SIUE
Riley Ebert (Aquinas) - Maryville University
Jack Brimacombe (BV North) - Neosho CC
Connor Hughes (Olathe North) - SFCC


#sports #baseball #lacrosse #athletics #workout #fitness #exercise #sports #strength #speed #agility #quickness #power #kansascity #strengthandconditioning #gym #muscle #sportsperformance #igkansascity #hardworkpaysoff

Consistency & intensity govern success...too little of either is a recipe for failure.
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Definitely not an issue for Brewers LHP Blake Lillis.



#sports #baseball #workouts #exercise #fitness #training #deadlifts #legday #intensity #motivation #inspiration #knowledge #health #wellness #nutrition #strength #speed #power #agility #muscle #gym #kcmo #kansascity #igkansascity #sportsperformance #kansas #strengthandconditioning

One of the great things about working with a 'true' professional #athlete like Paulo Orlando is I can tell him "on Saturdays I need you to go do X-number of hill sprints at 100% intensity with X-amount of rest in between" and have full confidence that he will get it done on his own. I won't lie, there are a lot of guys, even pro athletes, who wouldn't take the initiative to go do it on their own. They'd make excuses like "its too early", "it's too chilly", "I was out too late last night". They tend to be the ones who fade out quickly.

Photo credits go to his awesome wife @fabricia_orlando
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#sprints #mlb #sports #baseball #speed #strength #power #royals #track #gym #fitness #workout #speedtraining #kansas #kansascity #exercise #gym #muscle #nike #strengthandconditioning #coaching #sportsperformance #igkansascity #TeamTopSpeed

Beyond humbled to receive this Honor Guard Flag from my brother and his fellow soldiers prior to the inaugural Vets & Pets 5K today. The engraving reads "In Appreciation of Your Selfless Service to America's Veterans. We The Veterans 'Salute' You."

Really meant a lot to have family & friends come from 100s of miles away to be in KC for the event. They're both a driving force in the idea finally being enacted AND a big reason the event was as successful as it was today.

Check out Oakland Raiders cornerback Dexter McDonald, who had 5 tackles and 1 PD in yesterdays game, going thru a weighted broad jump drill designed to help improve his power output.
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While it may seem counterintuitive Dex actually jumps farther with the weights in-hand than he does without. This is due to the higher amount of GRF produced (vs BW alone) that are then redirected by the #muscles, as well as altering his center of gravity during the flight phase.
It's somewhat similar to how #overspeed training can help with speed development.


#sports #nfl #speedtraining #exercise #speeddrills #fitness #workout #gym #strength #power #fitness #soccer #basketball #athlete #sportsperformance #legday #speed #health #wellness #igfit #baseball #kufball #raiders #exercisescience #kansascity #igkansascity #kcmo #strengthandconditioning

After finishing last season with a silver medal at the ACC Outdoor Championships and a Top 25 NCAA finish I'm excited to see what Kelly is capable of this year (especially after receiving that text message recently).


#athlete #trackandfield #sports #tracknation #speed #strength #power #jumper #track #gym #fitness #workout #girlpower #kansas #virginia #jumps #kansascity #exercise #gymnastics #gym #muscle #strengthandconditioning #bodybuilding #sportsperformance #igkansascity #TeamTopSpeed

Early in his career Notre Dame commit Carter Putz had the 'pro-style passer' label...not anymore! Check out this 73-yard #touchdown run from the Miege QB against a previously undefeated DeSoto team.
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Since the day he walked in the door he's worked hard to improve his athleticism. So much so that his last retest showed improvements of;
•Vertical Jump +6 inches
•Broad Jump +9 inches
•20y Shuttle .29 faster
•10y Split .25 faster
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His performance this year proves that his hard work has indeed pay off.

Congrats to TopSpeed #athlete Albert Wilson on his new career long #touchdown of 63 yards. His previous long was a 55-yarder versus the Atlanta Falcons.


A lot of people think playing WR is all about speed but this 63-yard TD versus the Raiders on Thursday night #football showed Albert's high level perception-action coupling as he must; sprint while focusing on the balls flight path, decelerate and adjust to the altered trajectory using saccadic eye movement, secure the catch, and re-accelerate (before high-stepping into the endzone).

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