Mark Hoover
@MarkHoover71
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SimpliFaster. Director of Athletic Perf at MCA. Servant. Striving to help our athletes become the best version of themselves possible. Chasing knowledge.
monroe nc
Joined May 2014
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Unpopular truth...94% (at least) of your athletes are not doing the bodyweight workout they were sent. Of the 6% that looked at it, a handful did it. Stop stressing. Provide them opportunities and support. Be available. Be happy if most ride their bike or climb a tree.
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Most head FB coaches “spring ball over...Monday time to grind baby. No days off”
Our HFC? “Coach these guys have been busting their tails for months. Let’s give them a week to get mind off football, recover and play games. I want them fresh for summer”
Enlightenment...kids first
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Every high school principal and athletic director should want a centralized, school-wide strength and conditioning program in their building, says
@coachnickcook
. via
@SimpliFaster
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Just had a player tell me his “AAU coach told him not to lift because they have a “big” game Saturday” lol I told him he should probably find a new coach cause that one probably doesn’t really know much about how athletes improve. Sad when adults hamper those they should help.
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Our newest giant freshman…he is 14. 6-5, 290. Size 16 shoe. Moved here last week. Walked up to me and said “are you the football coach?”…I looked at him and said “uh no…but follow me” 😂
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This week probably about 70% of our football guys are off at the school church camp. You know what?? They will be better for it! The “summer grind” is HIGHLY overrated. Yes we need to train. We need to get better. Taking time to let kids be kids is training and is getting better.
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My daughter was talking to a guy at school. She decided he wasn’t a good fit. Called us today to tell us and said “I knew it was probably a bad fit when he showed me a video of him squatting and I told him “that’s not even close to a good depth” and he wanted to argue with me” 😂
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BIG shoutout to whatever Coach brought a group in here last night after I left…No worries. I will clean this up.
#TooManyKeys
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When a new Head Coach of a sport walks up to you and says “look man, what you do isn’t my area of expertise. I don’t expect what I do to be yours. I know I need my athletes faster and stronger. You tell me what and where and they will do it exactly like you say” 🔥🔥🔥
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Yes...we lift on game day! Yes we do dynamic movements but YES we also press and pull heavy. No...10 hours before they play we don’t spend 30 min with mini bands and med balls. We get after it. This is our dynamic tier today. We went up to 85% on our press/pulls today as well!
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If you coached a game last night and had guys cramping and your first thought was “we just need to be in better shape”….the 80’s are on the phone and want their knowledge of what and why that happens back…
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The way to do it right…year round.
Full time director of strength and conditioning plus mandatory that the head coach of every sport is assigned to the class as part of their academic duties.
#ShouldBeStandard
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Every high school principal and athletic director should want a centralized, school-wide strength and conditioning program in their building, says
@coachnickcook
. via
@SimpliFaster
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And that’s something that too many high school kids don’t understand! Want to talk about playing at that level but when a coach asks them to do something like this with great attention to detail…they think “it’s dumb” and either don’t do it well or talk and laugh the whole time.
Hip Mobility work in a team setting (90/90 IsoMP’s).
Notice the focus and intent. That’s how D-1 athletes get after it on a Saturday morning. Doesn’t matter if it’s strength, speed development, or mobility. Starts w/ focus.
(This was from 2018).
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Got our new and improved grading rubric ready to go for all strength and conditioning classes! Will talk to our athletes about it next wk, practice it the last three weeks of the semester and put it into full use with all classes in Jan! Accountability to drive high performance
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A buddy of mine who coaches at a school with very good track team just dropped some serious 🔥”we do a great job sharing athletes among sports. If a kid plays another sport and can step on the track and do well in the 100? Who cares if they ever practice with track team?” 🔥🔥
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Don’t get me wrong I love the weightroom but show me a video of this all day long over any lifting…I literally watched this 5 times in a row…
Love training athletes with a T&F background. 212lb safety who was a 180lb triple jump state champ in high school-poetry in motion.🐆🐆💨💨🔥
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I go to our head football coach and explain the reasoning behind some of the evidence-based but outside the box stuff we do...instead of him saying “well we went to 7 state championship games doing something else...” he says “man that’s great thank you can’t wait!”
#GrowthMindset
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Some informal data looking at results of lifting on game/meet days compared to not lifting…using our game day protocols…hard to come up with criteria for field sports. Track? Looked at it today. Nearly 100% improved performance on days they lifted over not. 100% in sprints.
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“We are an academic focused school we can’t possibly get all our athletes into strength and conditioning classes”…Liberty Hill HS says “bet?”…👀👀👀
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Dear private “wide receiver” coaches (who the athletes I coach “pay”) quit ruining 9 months of me working to teach controlled speed and how to properly run roll 90’s and 135 degree comebacks. It’s absolutely infuriating to watch. Popping your feet 3 or 4 times while your body
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If you work in private training with high school kids…and you program for them without consideration of what they are doing at school in class with their coaches?? Don’t tell me you’re in it to help kids…they are a paycheck to you.
They may have an incredible qualified s&c
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“Why is early specialization acceptable? Easy because someone is making money on it”🔥🔥🔥
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Quote of the week...last 15-20 min of freshman football class they asked if they could play dodgeball with PE...sure been a great week. Four guys stayed to lift. I asked if they wanted to go in? “Coach if I wanted to play dodgeball I’d have taken PE...I’m here to train” 💪
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Just found out we have 58 7th grade athletes and 65 8th grade athletes in PE strength and conditioning/weights over 4 periods at the middle school. That’s huge for the athletes and for our athletic department.
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Best story of the day. D1 O-Line coach went into weight room and started telling Coach Parker what he thought they should be doing in the weight room etc...Coach Parker being such a great guy said “I appreciate your input Coach...I will think about that..” (1/2)
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Some good stuff…school in SC hires first full time qualified S&C person. Opens new facility. Doesn’t give out keys to people or coaches. Can only be used when new coach is on hand. Gives every sport a slot. Won’t be popular but it’s an optimal model for performance and
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“Speed and power should not be trained in a fatigued state, because athletes won’t have the same recruitment patterns as when they are fresh and could slow down or pick up bad habits”
@jbryanmann
in “Developing Explosive Athletes” 4th edition… this paragraph is 🔥
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I’ve always said the
#1
sign of a completely dysfunctional strength program is walking in the room to see athletes lifting, looking at a workout written on a white board while the coaches sit in an adjacent office/area talking about football. If you see this...leave.
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Answer to a common question I have been getting.
My admin has questions about putting S&C classes into the school day. Now I’m not a guidance counselor but here is an easy cheat sheet lol
1. Look at PE schedule.
2. Tag a PE class every period as a S&C class.
3. Obtain rosters
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Yeah to those high school basketball players and parents who don’t think strength and conditioning is a priority but believe they have a D1 caliber athlete in them...better double check.
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I just told the athletes in class the guy with the biggest bench press got to pick the radio station...as they began arguing over who that was I turned it to 90’s hip hop station...they were like “we see what you did there Coach!”
#WreckxNEffect
😂💪
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I’d never let a doctor tell my daughter what she “can’t” do if injured and leave it at that. I get there is exceptions but the absolute laziest directive ever is “no PE”. How about giving us a list of what the athlete CAN do and we make the most of the situation?
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Top piece of advice for aspiring strength and conditioning coaches…get your PE certification. No need to embrace poverty at high school level. You can make 50-60k year one easy with a Master Degree and willingness to relocate. Work 10 years and your student loans go away. You
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I shamelessly steal drills and games from
@CoachJoeyG
😂. This one was HUGE because it really showed the guys the need for that first step in transition to be powerful. When it isn’t? You get smoked! Now we have something else to really focus on!
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“I was a Georgia High School lifting champion…and couldn’t do a pull up. It cost me in the long run. My advice? Shift your process to train like an athlete (not a powerlifter)” Carl Lawson NFL LB. 🔥🔥
#TheClinic
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“Oh you can back squat 500 pounds? Sweet. Hope you can stop, reaccelerate and change directions faster than that dude you have to tackle that does all those things really well but only squats 400…” a hallway tie bit from the clinic yesterday…
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What makes a strength coach’s job a really great one?? Having Head Coaches who get it and give incredible levels of support goes a long way!
#TheYorkWay
@YorkRecruits
🔥👊
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“I’m a strength coach. This stuff hurts my heart to say, trust me…but…”
Cam Josse Auburn 🏈
@CoachJosse
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Another reason I have a great job? Our head football coach says to me about our GPS use...”I want to know who is getting burned out and who isn’t. We need that data to plan practices so our kids are as fresh as possible”...all strength coach’s reaction to a HFC with that attitude
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Later that day Coach Parker goes out to football practice and begins coaching the o-line on steps etc. O-Line guy says “what are you doing?” Coach says in his way “Coach I appreciated your help in the weightroom so much..I thought I’d repay you”...OL Coach said “understood Coach”
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Heard Buddy Morris say something that really got me thinking. If they see a new peak MPH on GPS data….they gear that athlete down for next couple days/monitor closely. Body hit a new peak, now it needs to stabilize to the new adaptation….athlete more vulnerable. Gold.
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Wow. Just got off phone with a Big 10 strength coach who uses exclusively 1x20 full program. Wanted to discuss using tempo with 1x20. Has tracked data from VBT, force plates, dexa scan…using Bondarchuk exercise classification to measure adaptation…mind blown…
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Not a bad day…
Wedding Anniversary ✅
At Wrightsville Beach with Fam✅
Got Official notice that we have paid off 42500 in CC debt we accumulated years ago ✅
Email that says “oh we found 58 student loan payments that now qualify toward forgiveness from 2008-2013” ✅
Oh…and at
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When I was hired by the legendary NC HS Coach Ron Massey (RIP) to be his strength and conditioning/assistant head coach he handed me a sheet of 18 things listed. Take a safety/free kick/ Hail Mary defense/ etc. He looked at me and said if we need any of these things in a game and
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Every high school principal and athletic director should want a centralized, school-wide strength and conditioning program in their building, says
@coachnickcook
. via
@SimpliFaster
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From the “Secrets of Soviet Sports Fitness” written in 1988...31+ years ago...yet this message still doesn’t resonate with SO MANY coaches, especially at the HS level....there is a point where strength gains become hindering factor to transfer to sport...train to be powerful.
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I hate to say this but...let’s not go back into the school year fussin about the stuff we will have to do/not do. School Admin are doing the best they can based on what state says. Teachers love to complain. Let’s just recognize that we need to do what’s asked the best we can.
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Sarcasm is sometimes appropriate. Had an ath tell me that a coach from another school tried to tell him not to “lift heavy” the last few weeks of track season because it may slow him down. I shared some questions with my athlete and said “next time have him answer these first”
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“We found the more emphasis we placed on heavy squat, bench and deadlift our jump height, RSI, peak power and max sprint velocity decreased….It all boils down to speed of movement and being dynamic. They need to be the primary emphasis”
@TommyMoffitt
@SpeedForceMax
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The body is in a constant state of adaptation. The test for coaches is to understand what specific adaptations we need for maximal increase in athletic performance, says
@YorkStrength17
. via
@SimpliFaster
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Synopsis from Prime?? Great people who strive to excel can only spend so much time around people or organizations that are not as interested in excellence. Colorado hired the right guy…
Here at the
@CelebrationBowl
where
@DeionSanders
just set the record straight about his time at
@JacksonStateU
and a host of other things. No lies told. Take a listen.
@WNCN
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Overheard this today “Man I’m sorry I cussed you out but trying to lift more weight than Coach tells you too ain’t the way. You need to do what you are coached to do. You can’t be selfish. You won’t get better and that hurts me and that hurts the team. Get right…”
#TheYorkWay
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More JV guys getting it!! Love that I get these guys for an extra hour a week instead of them standing outside at practice holding a bag!
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Strength and conditioning coach is most important role in athletic programs via
@MansfieldNJ
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One of my new favorite things right here….speed of contraction/relaxation and quick contraction. Guys really feeling this one. Something we will strive to master.
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Consider this stolen
Here’s a great variation to a reverse hyper where an athlete is forced to extend and use their entire posterior chain.
So much can be accomplished with very little when we choose to
#explorethecorners
and find solutions instead of problems.
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Wait she didn’t come in with a note that said “no activity” and just spend the next few months sitting on a bench watching the team train??? 👀
Find their TRAINABLE MENU.
Here’s one of my high school soccer players training a few days after a left knee injury (not ACL).
She couldn’t straighten her knee nor put all her weight on it.
You can always find a way to train
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“If your team sucks but as a head coach you decide they will be the “best conditioned” team and run then into the ground...you will end up with an injured team that still sucks. Same if you have a great team...you will have a great injured team” Mike Guadango 🔥
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Freshman football this morning…the first time I had football guys tumble at YCHS I had a guy say he’d quit football before doing this “stupid stuff”…start of 5th year? This group was asking to tumble as a warm up “to get better at it”…Culture!!
@YorkRecruits
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Why you must build in high velocity sprints into your practice schedule…5 linebackers today…19-20.34 MPH max velo. Average peak speed in first practice in shoulder pads…14.37 MPH.
5 varsity receivers….all 20+ guys. Average peak today? 16.05.
7 varsity DB…4 20+ rest in
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If you are a parent of an athlete in any sport and a club coach tells them not to lift weights in season with a qualified s and c coach...begin looking for a new coach immediately because that is incompetent and dangerous. It increases the athletes risk of injury exponentially
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I’ve had a few college coaches come in recruiting and stop by and ask me questions. Always saw that as a good move. You want to know the cold hard truth on an athlete beyond the film? Ask the strength coach. Brutal honesty is a job prerequisite. We are the Car Fax of recruiting
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Freshman football and volleyball conflicted today. Two large groups for our small room. I told the girls we could test vertical and do our isometrics in the gym until the guys finished….the response? “that’s OUR weight room. They can share or leave”…I said ok let’s roll! 🏐🔥💪
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I came from a father less home
Attended 13 different schools k-12
Was homeless 3 different times and we rotated between various friends and family.
Lived my last 3 years of HS in the projects
They didn’t give you a fancy CC for WIC back then. We had to go pick up our 2% milk,
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High Performance rubric in action. Assistant football and strength coach
@Coach_JBolt
stops our freshman athlete class mid workout to coach them up on our rubric...was out of the blue so I missed some of his best coaching points but still cool!!
@YorkRecruits
@SimpliFaster
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Since I posted this I’ve had several coaches reach out and tell their principal is telling them they don’t think they can do that….i tell them to ask them how marching band does it? “Well that’s an academic course”….So what happens if the band kids don’t attend the
This is POWERFUL 🏆🏆🏆 NJ needs to make moves & I just spoke with a wrestling coach today, I told him every athlete in a contact/combat sport should have mandatory strength training in school 💪💪
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One of the best principals I ever had. There was some teachers complaining that sport coaches didn’t have to do certain duties and didn’t have to attend open house etc. they claimed favoritism. My man said “Yes you give up hundreds of hours a year outside of school, weekends,
But that’s showing favoritism to the student athletes….yes because the fact they spend hundreds of hours a year outside of school hours representing the school as opposed to leaving at the last bell shouldn’t earn “favoritism”
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When you post a video of your freshman doing Javorek complexes and JAVOREK sends you a message with pointers on how to do it even better...that was sick lol. I said to my wife “I just got a message from Istvan Javorek...” she looked at me and said “is that good or bad?” 😂😂
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Joe Kenn says if he was starring a high school program from scratch today...this would be his priority movements...
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“Strong enough” for
@CoachAVogel
…key point? That doesn’t mean they don’t get stronger it’s the point where they shift focus to power development…
@TFConsortium
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Varsity football with some more Cal Dietz inspired fast contraction band work. My
#1
cue on this is don’t lose contact with the band and
#2
is “angles matter”. Getting them not to lean into the standing portion is a battle. Need to move band deeper into rack…
@YorkRecruits
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People can say
@RPR_system
doesn’t work to reduce threat or put the brain into a more relaxed performance based spot…or whatever they want…I’ve just seen it work too many times to even begin to entertain that thought. It’s a tool that has had a huge impact on our athletes…
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June 29th I weighed in at 311 and felt terrible. First pic size 42 pants, 14 inch vert. Can’t move. 410 bench.
2nd pic? 289 size 40
3rd pic? 279 size 38
4th pic today…264 size 36 vert low 20’s bench 385. 1x20 and sprint/plyo w/lifestyle eating change. Age 51 in 2 months.
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An offensive and defensive lineman pre-snap. Contact takes .45 sec from snap...One b squats 500# but expresses peak power at .63 sec...the other b squats 425 but hits peak power at .43 seconds...no brainer which one you want.
@BBCHSAPT
said “be a missile not a wrecking ball”
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One thing that 20+ years of growth and maturation in the field of performance had shown me? I’m not a max velo guy, I’m not an acceleration guy, I’m not a weightroom guy, I’m not a bilateral guy, or Olympic guy etc…I’m a whatever it takes to get them better at their sport guy.
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“I made my business by training football players using track principles when everyone was using old school football principles and running guys in the ground. It’s not rocket science. Train fast and recover. Don’t run guys into the ground. Simple right?”
@Tony_Villani_
gold…
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Do you catch the clean? It depends
Do you bilateral squat? It depends
Do you unilateral squat? It depends
Do you do 1RM testing? It depends
Do you trap bar or deadlift? It depends
Do you do max velo sprints? Always
Do you snatch? It depends
2021 Twitter debate list ✅😂
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Uh oh…the “I hate FTC even though I’ve never talked to
@pntrack
before” folks are going to really hate this part of his presentation….second time I’ve heard him on this topic…😂🔥👊
#TheClinic
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You are what you train most, so depleting metabolic resources solely on conditioning will have a negative effect on what wins games: explosive ability, says
@CoachJoeyG
. via
@SimpliFaster
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👀👀👀Why I hate having to miss a day of school LOL I always find something I have never seen before...😂
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Yes I am a “meathead” strength coach...I’m not afraid to say
#HomeTown
is my favorite show on TV and
@scotsmanco
and
@ErinRNapier
are my wife and my favorite people on TV....
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Before and after….probably 310 or so at that point?? Not taking care of myself. “Hey I’m 50 now so this is what it should look like right?? I’m still strong 🤷♂️” After was about a week ago going on age 53 in three months. 286 pounds. Sleeping 8-9 hours a night. Training locked
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Excited to be able to expand my role with
@SimpliFaster
where I was already able to attend clinics, help coaches, take lots of calls, write etc. I will just be able to do so much more often now! Good news? I will have time to remain in HS S&C and work with
@Tony_Villani_
some 1/2
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Not a big deal…got to have a 15 min conversation with Coach Boyd Epley then he asked me what time I was speaking…yeah for me that’s a huge deal! I’ve not met many people who leave me star struck. This picture will hang on my wall!
@nebhsstrength
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“I’m have not lifted as much weights as you guys…I don’t have the tattoos you guys have. I’m a high school track coach and am here to share my perspective”
@pntrack
#TheClinic
@SimpliFaster
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