Chris Fee
@CoachChrisFee
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Sacred Heart University • Senior Associate Athletic Director • Head Strength and Conditioning Coach
Fairfield, CT
Joined March 2015
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Run Teach
⁃A Skip
⁃Lateral A Skip
⁃Lateral Low Push
Sprint Work
⁃10 yard curved sprint
⁃Curve = 10 yards long/6 yards high
⁃Time them or race them to create competition.
Winter week breakdown
Lift x 4
Sprint x 3
Jump x 3
@SHU__Football
🇺🇸🇺🇸🇺🇸
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2K
Plyo Progression
Pause
Fast/Pause
Fast/Broad/Pause
Sprint Progression
Kneeing Start
Lean Fall Run
Sprinter Stance
Real feel at 9am was -2. Zero complaints. You have to jump and sprint in the winter. 🇺🇸🇺🇸🇺🇸
@SHU__Football
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2K
Look into landing prep we do
Depth Drop
Depth Drop to Vert
SL Depth Drop
SL Depth Drop to Lateral Bound
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12 hours after the season was postponed we had 45 football guys at voluntary workouts this morning. They were being a team; pushing each other, laughing, supporting one another, signing to music, and just being around each other. It was a powerful morning and a reminder.
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⁃8 years ago we were working out in a Recreation Center.
⁃8 years ago Staff of 1.
⁃Today we have unreal support from university and coaches.
⁃24 renovated work stations
⁃Today staff of 8
⁃Today handed out lemon Ice Protein water after a lift
Keep fighting
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Injured players practice
Areas we hit before return to practice:
• Running mechanics
• Plyos
• COD
• Sprinting
• Deceleration
Bridge the gap and meet the needs of sport.
@SHU__Football
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Plyo Progression:
Hold x 2
Fast to hold x 2
Fast to broad to hold x 2
Lateral hold x 2
We do two days a week of plyos on the field January to August. Day one is SL and multi directional.
Consistency is 👑
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We have gone away with traditional testing and have just built in 90%+ for two weeks and go on how athletes are feeling and looking. We had 45 clean PRs, 52 squat PRs, and 34 Flying 10 PRs in week 1/day 1 of 90%+ This allows
@SHU__Football
to just continue to train.
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Week 1: 24 inch box. Week 2: 27 inch box. Week 3: 30 inch box (video shown) We like them for knee strength, hip mobility and speed development.
@SHU__Football
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Two areas I believe in when hiring and building a staff.
1.Hire people smarter than me.
2.Hire personality before X and Os.
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Pre-Season Day 1 Lift
Clean ✅
Back Squat ✅
FFE Reverse Lunge ✅
T Bar Rows ✅
Consistent strength training 365 is the answer.
1-3 in-season lifts a week ✅
30-40 minutes ✅
Movement is medicine 🇺🇸
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Monday
- Make a warm up that will get them ready to sprint full speed.
- Warm Up enforces overall approach to sprinting.
Following Warm Up
- Resisted Sprints
- Timed Starts
- Low volume to drive intent
January
@SHU__Football
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We do 5-6 exercises a lift and try to have great intent and effort every rep for guys 1-120.
How me organize large Groups
⁃3-4 blocks 1-2 exercises per block
⁃Explain the why and demo
⁃Some learn by hearing. Some learn by seeing. Hit both.
⁃If it’s wrong fix it.
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We have seen
Strength ⬆️
Power ⬆️
Sprint Times ⬇️
We have also completely changed our approach to Core Training and Warming Up ⬇️⬇️⬇️
Iso Holds
Weighted Carries
Rotational
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Large Group Setting Goals.
⁃Fill Large Buckets
⁃Organization
⁃Be Prepared, (Dave Wissman)
⁃Be Consistent
Fill Buckets On Field Session:
⁃Plyometrics
⁃Sprint
⁃C-O-D (Closed Chain)
⁃35 minutes
Lower Lift to Follow
@SHU__Football
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Back at it with Field and Weight Room Monday.
Contact Plyos
Plyos
Resisted Sprint
Fly 10s
@SHU__Football
DEAL
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Jump
Sprint
Clean
Squat
Single Leg
Checks a lot of boxes for athletic development. All before 7:30am. 36 days till camp.
#PioneerJourney
#SMFKC
#33
@SHU__Football
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What a year. Finish with the same intensity, effort, and intent every single day. Onto Summer 1. June 6. SMFKC
@SHU__Football
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Do Warm Ups Better.
5-8 minutes x 3-5 times a week.
46 weeks of training a year.
Adds up to great investment of time.
Don’t waste it.
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FFE Reverse Lunges are big for our hip mobility and knee health. Great example from
@SHUmenslax
this morning.
#Gameweek
#Edge
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Do Warm Ups Better.
Bracing.
Bracing occurs in all lifts and sports.
Learn to Brace.
5-8 minutes x 3-5 times a week.
46 weeks of training a year.
Adds up to great investment of time.
Don’t waste it.
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Here is a look at the lower body work we focus on Sunday’s.
12 week season
Single Leg
⁃RFE Squat (1-4)
⁃Skater Squat (5-8)
⁃Reverse Lunge (9-12)
⁃Volume 9-16 Reps
Hamstring
⁃RDL (1-12)
⁃Volume 9-16 Reps
SMFKC
@SHU__Football
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In-Season is a great training block. Consistency is king.
-Anti Extension Core
-MB Rotational Power
-Clean
-Squat
-Hamstring
-Single Leg
#SMFKC
#CATI
@SHU__Football
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Do Warm Ups Better.
5-8 minutes x 3-5 times a week.
46 weeks of training a year.
Adds up to great investment of time.
Don’t waste it.
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2 Position Starts
Plyos
Lateral Chain Sprints
5-0-5 Change of direction
Low Volume/High Intent
Get outside.
@SHU__Football
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Two of my favorite warm ups. Heel elevated goblet squats and quarter single leg squats. Checks a lot of boxes for us:
Knee health ✅
Hip health ✅
Warm up ✅
Reinforce technique ✅
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6am Work
I’ll never understand the movement away from hard work.
I see on a daily basis 18-22 year olds life’s change when they choose hard work.
Stepping outside your comfort zone and getting to the edge changes people for the better.
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SSB Hatfield Squat from the inside the box, combo group this morning.
Choose Hard Work.
665 for a smooth 3
@No_Chill_Talley
@HammerStrength
@elitefts
@SHU__Football
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New weight room built in 1.5 days!Having 2 weight rooms will allow us to train safer and more frequent this fall. Thanks to
@SHU__Football
@SHUswimPIONEERS
@SHUFieldHockey
@SHUmenslax
@SHU_MensHoops
and twitter-less Mike Morrison
#SMFKC
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Clean, Front Squat, Split Squat, Rows. Deliberate practice and great intent. Make it Right.
@SHUmenslax
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FRC into a large group setting:
3-4 Minutes Daily
1 set x 2-5 reps
This Morning:
Shoulder
Hip
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Sacred Heart University will have an Assistant Strength and Conditioning position open. I’m bias but, Sacred Heart University is a special place. Great athletes, coaches, athletic trainers and administrators. We are supported here. Please reach out feec
@sacredheart
.edu thanks
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Pursuit: Always looking for improvement.
Post Workout Nutrition for
@SHU__Football
2014 None
2015 Discount on Whey Protein (players bought their own)
2016 Whey provided
2017 Whey provided
2018 Shake/Bar/Vitamin
2019 Shake/Bar/Vitamin/PBJ or Oatmeal
2020-2021 ⬇️
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Second Lower Day
Clean
Hatfield Squat
Nordic Curls Assisted
FFE Spilt Squat
Olympic ✅
Double Leg ✅
Post Chain ✅
Single Leg ✅
Use it all in the pursuit of athletic development. 🇺🇸🇺🇸🇺🇸
@SHU__Football
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Front Squats 8x3
3 Second Hold at Bottom
RDL
Crossover Low Step Up
Pausing fixes most issues. Big finish to a great week.
@SHU__Football
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9 years ago I got lucky and got one of the best SC jobs in 🇺🇸
9 years ago I was a staff of 1. We outsourced, got GAs through student life.
9 years later we have 10 amazing, smart, great people/coaches.
@SHUBigRed
cares deeply about athletic development and support.
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I retweet this every time I see it. The message of fighting is more important than ever for every parent, coach, athlete, father, mother, son and daughter. Be a fighter. The first thing I ever told my first son when he was in the NICU was “Fighter Coming Through”
#SMFKC
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In the summer we time 2 times a week in 2 of following:
10 yard sprint
20 yard sprint
Fly 10
Pro agility
10 yard curved sprint
Why
Player feedback ✅
Program feedback ✅
Drives effort and intent ✅
Timing gates are ideal but stop watches work also.
@SHU__Football
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Running Group Work
Keep shorter more simple base to running.
⁃20-25 minute warm up with run tech and plyos
⁃Resisted Drill 1 x 5-8
⁃Sprint 1 x 2-4
Blend training, practice, and skill development. Paint the full picture. Athletic Development.
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FFE Reverse Lunge is a favorite for us. Increased range of motion to keep quality movement and strength in knees and hips 365.
@SHU__Football
#PioneerJourney
#SMFKC
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Time to get bigger dumbbells. RFE Squat with great intent. Game week for
@SHU__Football
SMFKC
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In-Season Training
@SHU__Football
⁃You either use it, or lose it
⁃Movement is medicine
⁃Alternate light, moderate, heavy
⁃Do no harm
⁃Intent and Accountability
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Fee Boys. Saturday morning before basketball and bike riding. Play, motor learning, and be active.
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Observational Truths of Strength Training:
If you improve back strength all strength will improve, lower and upper.
You also dramatically improve shoulder health.
I can’t think of a sport where health and strength are not important.
“Row to grow”
@ConorHughes67
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I would encourage all college athletes home on extended break to find and support a local gym.
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Great Bench. Bench is fun.
But more important or impressive to me is OL/DL that doing chin ups.
Chin Ups are in the program 365. Sets of 2,3,4 are very under utilized and have a great impact on strength.
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Going out on the field 2 times a week and dedicating 8-10 minutes of plyo work is a solid return on investment.
@SHU__Football
DEAL
SMFKC
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My advice to athletes when this is over. 1) Get on campus and train with your team or 2) find a good sport performance gym or 3) find a good training partner. Lifting weights and sprinting is the beginning. It’s about teams, teammates and coaches all in together.
#SHUSTRENGTH
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Monday Run
Chain Sprints 1 x 5
Timed Sprint 1 x 2
What a great start to the week, and day with
@SHU__Football
. High intent and chip on shoulder.
#SMFKC
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Happy Saturday, Energy and Excitement can’t be faked. Enjoy the weekend.
@SHU__Football
#Pioneers
#SMFKC
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Sacred Heart University has 33 Division I programs. We train all 1200 student athletes. 40 new
@HammerStrength
barbells will help us get it done. Thank you
@SHUBigRed
#SHUStrength
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Things I wish I did earlier in coaching:
⁃Build a good warm up
⁃Add ploys to sprint days
⁃Cut volume down, 2-6 full speed works well
⁃Conditioning and speed work separate
⁃Best conditioning is playing sport hard
⁃Train all accel, top, curve, and COD speed.
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This is the best definition I have ever seen about mental strength/toughness. From 13 Things Mentally Strong People Don’t Do by Amy Morin
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Clean
Clean Pull
Back Squat
Split Squat
Just start working. Keep showing up. SMFKC.
@SHU__Football
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Hatfield Squats
⁃Adds stability to down and up movement of squat.
⁃Allows for added strength in full ranges with stability.
We have used in second lower body day in our first winter block and seen good results and transition.
Last
@No_Chill_Talley
is a freak. 🇺🇸
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FRC into a large group setting:
3-4 Minutes Daily
1 set x 2-5 reps
This Morning:
Hips
Kneeling Hip CAR
Lying Hip Rotation
Hip 90/90 w./Extension
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3 Ways to improve clean to increase performance:
⁃Clean Hold Catch
⁃Drop Clean
⁃Front Squat
🇺🇸🇺🇸🇺🇸
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Core training is overlooked and the word “Core”
Core = Abs and Lower Back
Why it’s important in athletics and health
Athletics = Bracing
Health = Reduce back discomfort and pain
65 million Americans have reported back pain
Planks
Hypers
Rollouts
Carries
Rotational
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One of the biggest mistakes made early in my career was not prioritizing speed or thinking it will take care of itself with lift and practice.
The return on investment is real.
Today
3 position starts
Resisted sprints:
1x2 10 yards
1x2 20 yards
1x2 30 yards
Do it.
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1) Cleaned up back wall and couldn’t be happier. 2) Big upgrades coming to the racks in 2020. 3) Lucky and beyond proud that I get to work at
@SHUBigRed
no better place. Heard this on a job interview once “Good jobs don’t open up”
#Relentless
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329 yards passing with 4 TD. 59 rushing yards with 1 TD. Responsible for 388 yards of offense and 5 TD. Back in the squat rack at 6am.
#Grit
#SHUStrength
#HammerStrength
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This has become one of my favorite warm ups lately
Goblet Squat Pause
SL RDL
Push Up Slow on Down
TRX Row Pause
2 x 5 each
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Olympic Block From Tuesdays Training:
Clean 6 Sets
Clean Pull 2 Sets
Adding in clean pulls after helps a good amount.
@SHU__Football
DEAL
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Sacred Heart University GA position available. School + stipend. SHU has 32 Division I teams over 1,000 student athletes. Opportunity to program and coach your own teams. Please help spread the word. Interested feec
@sacredheart
.edu
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I’m a fan of cleans from blocks with a full catch
Cleans up technique
Forces hips and extension
Bang for buck exercise
@SHU__Football
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First Day Back
@SHU__Football
I still get so excited to coach and see the guys I wake up every hour.
Keys to Summer 2022
Sprint
Jump
Strength
Conditioning
Mobility
Doors always open in Fairfield CT. We go 6am-745am Monday-Thursday. SMFKC
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Clips from
@SHU__Football
run this morning. 1) Push Up Start 2) Kneeling Start 3) Sprinter Start 4) Sled Starts all leading up to timed 10 yard sprints.
#SMFKC
#Intent
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Four Single Leg Exercises (all variations) that have been a huge in our programs the last 2 years. No order.
1.RFE Squat
2.High Box Step Up
3.Split Squat
4.Reverse Lunge
Video goblet FFE Reverse Lunge. Elevation about 8 inches.
@SHU__Football
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Picture someone you love and respect.
Picture them going to work in the morning.
Did someone give them a pep talk?
People will always motivate, cheer, and pick you up. But, don’t relay on it all the time. Self pride to work goes a long way.
Hard work is learned.
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Part of our running warm up before Curved Sprints. This year we have been consistent with the movements for longer periods of time. Nothing is perfect but we have seen improvement by trying to fix big things.
@SHU__Football
#SMFKC
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Look at bye week lift 1.
Core
Push Press
Chin Up
Row
Bench
Skater Squat
RDL
Use it or lose it.
@SHU__Football
#SMFKC
#CATI
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Game Yesterday
Lift Today
Some of the best cultures. Great player on the field. Hard workers off the field. Three of the best from
@SHU__Football
#SMFKC
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Complex from week 3. Hang power catch with hold, hang full catch, front squat. We use technique complex’s everyday before working/training sets
@SHU__Football
#Fight
#SMFKC
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