Pete Collopy MS, CSCS
@CollopyPete
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Sports Performance Director @ Archbishop McNicholas High School / 2024 NHSSCA OH S&C Coach of the Year
Cincinnati, OH
Joined July 2019
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Archbishop McNicholas High School
Cincinnati, Ohio
@bestweightroom
@Sorinex
Proud of the way we transformed this room!
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So Gohlke takes 1k 3 pointers a day. Went from a D2 to a mid-major. Doesn’t even start. And some kids just show up for practice with a D1 or bust mentality. Some people want it, some people kind of want it.
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If you wanna get faster, stop it with the long runs. Success leaves clues.
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The weight room used to be the separator. Now, everyone is using it out of necessity. If you aren’t, your skill level better be off the charts if you have any ambition in athletics.
The new separator is nutrition and sleep. Not even half of teens invest in the kitchen.
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I can’t afford to wait until the fall to ensure physicality is transferring from our training. You also can’t mimic this type of competition, which occurs in sport so often, in the weight room. Getting our guys comfortable with pushing each other!
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I don’t care about your strength as much as I care about your ability to display it in sport. A big bench/squat is great, but needs to transfer. Max effort sprints, jumps, cuts + Contact drills are an important piece of it. Also a great way to compete.
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More contact competition!
Another great competition by the freshmen. The best part is the very end. That’s how you compete the right way!
#IronSharpensIron
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Too cool not to share. I was out of town last Friday and basketball had a session. Our coach was going to run it for me, but our senior captain stepped up and said nah, I got this! He got there early and set the whole weight room up too. So proud of his development as a leader.
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Hello world! Meet Reagan Judith😍 Mom and baby are strong and healthy. I am so blessed! Thank you to everyone for your support and best wishes. Excited to be the best dad I can possibly be.
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If you see someone doing RFE squats you can safely assume they take their training seriously because nobody in their right mind would ever do them for fun.
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I live a quarter mile from work. I walk everyday. When it’s cold I wear a jacket. When it rains I use an umbrella. My students think that is insane but walking instead of driving to work has been one of the best habit changes of my life.
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My little brother had a game out of town last night. Got in at midnight, asked if he could lift with me this morning.
Some kids wanna get better, some kinda want to.
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Don’t blame the weight room for being sore when you prioritize your phone over your sleep and snack on convenience foods rather than eating something that grows and dies.
Major reason why soreness is a bad indicator of a successful session.
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My favorite game to break the ice with incoming freshmen
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Consistently eating for performance and getting quality sleep is really hard for a teenager. It’s definitely not easy. Which is why it will set you apart. Your opponents might be doing the same stuff as you in the weight room. What sets you apart? Tip: Learn how to cook!
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In my experience, most athletes are willing to do what it takes in the weight room but most aren’t willing or don’t know how to improve their habits that impact performance outside of training. Especially at the high school level, nutrition can set you apart from the competition
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THIS IS AWESOME!
40 days between video 1 and 3.
Nothing fancy. Just consistent hard work paying off over time.
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Maybe there’s a place for the latter but I’ll take this 290 squat to the cellar over a 315 quarter squat any day.
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I’ve probably had around 10 kids close to passing out at a morning session in my 9 years coaching. Not necessarily doing anything unordinary. Never once did one of them say “yes” when I asked if they ate breakfast that morning. Other factors? Sure, but that’s a major one.
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Blessed to receive this opportunity. Can’t wait to get to work!!! Go Rockets!
#BondedTogether
Performance | It’s with great pleasure to announce the athletic department’s 1st Sports Performance Director.
The SPD will work to enhance our athletes’ development through strength training and conditioning.
Welcome Pete Collopy to the family!
@CollopyPete
#BondedTogether
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In-Season training (usually mandatory at HS level) is only somewhat effective without Off-Season training (optional at HS level)
The plan needs to be annual if you don’t want to be average.
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Maintenance guy says to me, “Everytime I come in here you’re squatting.”
Could be the biggest compliment I’ve ever received.
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To my student-athletes. I know you didn’t come here to play weightlifting.
Everything we do is about your development as an athlete and a person. You don’t have to love it, but understand what it can do for you if you learn to embrace it!
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Research has shown that correctly tailored exercise has not only been shown to strengthen the uninvolved side but maintain strength and sometimes even muscle mass in the injured limb (Andrushko et al. 2017)
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Not many places have the ability to set racks up on a football field in less than 5 minutes!
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Please welcome one of our new student interns, Lucas Metcalfe! He’s currently an undergrad student at Ohio Northern studying Strength & Conditioning. Today is his first day! He’s going to help us have a huge summer!
@lucasmetcalfe2
@ONUSCEd
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Shoutout to our AD & leader who doesn’t get enough credit/recognition, Drew Schmidt. He walks the line of tradition and innovation. When it’s said and done, the Schmidt era will be remembered as an athletics dynasty at McNick!
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You don’t always need a private trainer there every time you shoot a ball or hit off a tee. Get the reps!
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If I had the space I’d have five of these machines
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My last week at Wellington…I’ve had this quote on the board since I’ve been here.
Grateful and appreciative to the people and relationships I’ve built here the last four years. I hope I left it better than I found it.
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I told the girls to challenge themselves on split squat today. Without hesitation, I had multiple girls split squatting 80+. This is Lilly with 100lbs. A year ago, this wouldn’t have happened. It’s been so cool to see the growth and self confidence of the girls in our program!
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Shoutout to my student intern, Mason! His time at McNick is winding down. We greatly appreciate his hard work and dedication to our Sports Performance Program. It’s a better place because of him. Stop by and say thanks before his last day on Wednesday!
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Best of luck to
@ClayBadylak2
as he heads to Tampa today to play ball this winter. Nobody outworked him during his time home. Can’t wait to see what he accomplishes!
@McNAlumni
@McNAthletics
@McNBase
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Best of luck to our guy
@piercetaylor144
as he heads to OU at the end of the week to begin his collegiate career. He will always have a home at McNick!
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The irony of strength & conditioning. The kid who doesn’t wanna be there & rarely shows requires more time & energy from the coach vs. your most committed kids.
They can’t hinge, squat decent loads, and don’t know where anything goes. Slowing progress for ones who are ready
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2 65” TV Monitors installed in the weight room. We keep leveling up!!! 🚀
Thank you to Rocket Nation and our alumni for helping us make this happen.
@McNAlumni
@McNAthletics
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3-sport athlete, training the same day as a game. Physical development for multi sport athletes is difficult, but not impossible. If your school has a full time S&C Coach. There’s really no excuse. We’re meant to bridge gaps and eliminate excuses with solutions.
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36 student athletes at Girls Offseason training today. Our biggest group so far and our best session by far! Back at it Thursday!
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The evolution of our space. Thank you former Rockets for paving the way.
@McNRocketFtball
@McNAthletics
@McNAlumni
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Legit 6”6 280lbs. Running a 1.24s 10yd. fly.
Last year, he ran a 1.52s. What changed? A lot! But mainly his attendance. He was bottom 10 in participation last year and is top 10 in attendance this winter and spring!
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Too many athletes training just the yellow. Get your ceiling higher!!!
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What Conditioning in 2023 should look like. Mimics the demands of sport about as well as you can without actually playing a game. Let’s stop running kids in a straight line until their beyond tired like “We’ve always done”
This is conditioning
Open reactive drills at speeds specific of the positions
Collision prep with different leverage points
#strengthandconditioning
#agility
#changeofdirection
#speed
#gamespeed
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I am excited and honored to be joining the Ohio Advisory Board. I wouldn’t be where I am today without
@nhssca_oh
.
I’m here to give back and serve however I can. My weight room is an open door policy for all Coaches!
Proverbs 27:17
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Like I said, the standard. But the tools are only as good as the craftsman wielding it. Every athletic dept. needs a qualified S&C Specialist. Centre’s got a great one! Great clinic.
Jeremy has set a new standard for DIII Strength & Conditioning programs across the country. Time to take notes. Looking forward to tomorrow. All star lineup and attendees.
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Nothing flashy. We just want to do simple things really well. 🏀
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Can we please stop thinking you can’t train on game days? Yes, there needs to be a plan (Get a S&C Coach).
Extreme example, but do you think guys like Judge & Stanton only train on off days? They played 187 games in ‘22. You don’t look like that by training less than half a year
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PSA student athletes.
Down the road, your peers won’t remember you for how many home runs you had, touchdowns, or points you score. They just remember you for how you treated them and others.
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Please welcome new student-intern, Del Thomas! He’s a student-athlete at Thomas More College who plays football and is studying Exercise Science. Can’t wait to have him aboard June 6th!!!
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I used to obsess over attendance numbers (It’s still really important). But just showing up will only marginally improve you. Until your care level gets past “My parents make me go”, School clothes, uggs or hey dudes. You won’t physically go from good to great.
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32 incoming freshmen girls at our 1st session! 🚀
Great 1st day.
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Total Score of Athleticism (Developed by Anthony Turner) calculates the average of all Key Performance Indicators (KPIs). Our winter KPIs were: TBDL estimated 1RM, Bench 1RM, Vertical (Jump Mat), Broad Jump, 10yd. fly (Freelap)
Congratulations to Kelsea and Bo on grading
#1
!
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About to start a side business re-selling school uniforms and clothing left in the weight room/aux
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MCNICK GOT BETTER TODAY!
Neck strengthening is critical for all contact sports. 1 lbs. of improved neck strength reduces the likelihood of a concussion by 5%. Manual and banded neck exercises are important, but the neck machine allows us to measure and progress loads efficiently.
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HUGE shoutout to my guy Bobby D. He played LT in 🏈 around 238lbs. He has completely transformed his body and currently weighs 211. On top of that, he hit a PR on bench earlier this week and has become much more versatile on the baseball field. He’s ready for life after sports!
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👀
McNicholas announces Special Appeal to expand and enhance Sports Performance Center
The new center will expand the indoor training area and add up to 2,700 square feet of outdoor conditioning space.
Read the full story at
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Friendly reminder. Being good at sports is secondary to being a good person.
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In HS, I thought life would get easier once I was on my own. Broke college student, I thought life would get easier when I got a job that made decent money. With a wife, baby, & house, it’s clear that life doesn’t get easier. The hard stuff is the best part.
#StruggleWell
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1st ever Advanced PE/Sports Performance class at McNick. Excited about the direction and evolution of our program! This is a big step.
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I am proud to announce I’ve successfully entered the next level of being an S&C Coach, the coveted curled mustache. I long to make it to the final boss stage: bald, awesome beard, cut off hoodie.
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Believe it or not, it’s been a year since I started at McNick. The weight room is still the place to be:
Attendance last week: 379
We had 101 student athletes train today alone! In a 1200 square foot weight room there’s still plenty of room to improve. Keep raising the standard!
Juice | Not often can you calculate tangible success in the weight room in just one week. But we did:
Week 1 - 250 athletes training
Week 2 - 335
25.4% increase in just our 2nd week with
@CollopyPete
!
Keep investing in yourselves, Rockets! It will payoff!
#BondedTogether
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This is my most dedicated athlete since I’ve been at McNick. I’ve probably missed more sessions than him. He was 161lbs. as a rising sophomore. As a rising senior, he’s 217lbs. just benched 230, broad jumps 9’6.5, predicted trapbar 1rm near 600lbs. Best part - amazing kid!!
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How about an in-season PR. 275 at 165lbs. BW. FRESHMEN.
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LETS GO!
#BondedTogether
Welcome | Big day in McN Athletics history!
Welcome
@CollopyPete
to the faMily. Pete is the 1st full-time S&C Coach in school history.
Pete will elevate our students as both athletes and people while he directs Sports Performance!
McN got much better today!
#BondedTogether
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The power of positive self talk. These 4 were in the weight room yesterday, and for the entire training session, they all kept saying they were going to break the 4x100 school record…..and they did! 43.9. Congrats fellas!
@McNAthletics
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Haven’t seen an S&C textbook talk about weight room set up, flow, and space dictating programming but it’s the biggest thing I think about when programming.
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The two fastest athletes in the pro agility shuttle can fall asleep doing a Cossack or side lunge. Not coincidental. Great shin angle and mobility needed to do both.
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One of the most unreal physical transformations I’ve seen. Rising Junior, down 80+lbs. since coming in as a freshmen.
Bench press was 165 last year, now at 270. Added 1”8 to his broad jump in same timeframe. Can’t wait to see it pay off on the field for him!
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My opinion of wins and losses has changed with age. You could have the best performance of your life and still lose. You could play terrible and win. You can win state, does life stop there at 18? Focus on treating people well and how you go about work. Wins will be a biproduct.
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Our weight room is like a clown car but it’s a great problem to have!
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McNick Alumni - if you are home from college and need a facility to train at over Christmas break, please direct message me. I’ll have a training time block for you.
@McNAthletics
@McNAlumni
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I became a better Coach today thanks to the
@NHSSCAKY
clinic. It was also great catching up with friends/coaches from the area and building friendships with new ones.
@CovCathStrength
@CoachNeff_
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Could be true in some cases, but some people act like coaches are at the HS level because they can’t cut it at a higher level. Some of the best coaches I’ve ever been around are at the HS level. Mainly because they feel that’s where they make the most impact or work/life balance.
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During exam week, I took the opportunity to visit some of the best S&C Coaches (Regardless of level) in the state. Biggest commonality, they are great people! Thanks for your time and hospitality.
@RUNBYU
@elderstrength
@z_shaw33
@lovelandstrengt
, coming to see you next!
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I’ll be hosting the Ohio NHSSCA State coaches clinic tomorrow afternoon
@McNAthletics
once we wrap up at the KY clinic
@NewCathAthletic
in the morning. Looking forward to hosting! Details below.
6536 Beechmont Avenue, Cincinnati, OH.
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