Liberty Creek Strength & Speed@Wolves_Strength

Official Account of Liberty Creek High School Strength and Speed #OnePack

 Gallatin, Tennessee
Joined November 2017
Different version of arm prep/care for volleyball athletes! Had fun with this one. Gripping and ripping a football mimics and can train striking a volleyball with force. Different training stimulus for the girls and they had lots of fun with it‼️
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Ran our weekly 30+10 Flys today - Week 5 regular season…. ⚡️19 SPEED PRs ⚡️@LCWolvesFball We still lift three times a week - mix of heavy and movement efficiency. Sprinting fast and recording data is by far the BEST thing we do in training every week. @pntrack
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💨Week 4 Speed Data💨 Fastest game in program history for wolves ⚡️#FeedtheWolves Great win! @LCWolvesFball 34 vs. Gordonsville 13 Better believe we will be right back on the lasers Monday afternoon 🤝 @marsia09x @catapultsports @DashrMPS
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Playing-Making FS/WR #9 Grant Garner Stats after 2 games Tot Tackles: 13 Sacks :2 FF: 1 Rec: 5 Yd: 91 TD: 1 Punt Ret: 4 Yd: 50 Catapult Data Total yardage covered: 26,463yd. Max MPH in game: 19.88mph Max MPH: 21.68mph (24.5mph in track) @CSmithScout
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Gameday Lifts are back‼️ @LCWolvesFball Added an OVR vertical jump to measure readiness/freshness. Data is compared to previous averages 📈 RPR before/Lying Visualization after - preparing the nervous system for performance 🧬
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Preseason Training RPR and Contact Prep before lift. #FeedtheWolves #OnePack
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Max V Wednesday⚡️ Set speed goals according to in house data. Athletes are either still setting PRs or keeping up with their speed goal with in season loads #FeedtheWolves #OnePack
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Sprinted, Jumped, Competed, and lifted today @LCWolvesFball 26 athletes sub 5 in our 40yd. (1/2yd roll) 13 athletes over 30in vert @OVRPerformance #FeedtheWolves
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Wednesday training Contact Prep and COD before lift
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Max Velo and Lift @LCWolvesFball Week three of Summer sprint and weight training #onepack 🐺
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Excited to announce our youth Strength and Speed Clinic! Our mission is to give young athletes the tools, knowledge, and confidence for long-term athletic development. Registration available through the QR Code‼️
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2028 Taylor Hahn runs 12.28 FAT in the 100m. Starter at outside wing on a state championship soccer team. Recorded top speed of 21.6 MPH on Catapult. 13.12 → 12.72 → 12.58 → 12.53 → 12.28 College coaches keep an eye on this athlete. @FIUTrackXC @FAUXCTF @OspreyXCTF
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Lift-a-thon 2026 @LCWolvesFball Huge thanks to @NutrishopUSA - Hendersonville for supporting the athletes. #OnePack
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Max V Monday ⚡️ @marsia09x hitting a Flying 10 PR at 0.91. Average MPH of 22.48. Faster than any of his catapult speeds outside of track meets. Kids are getting faster during spring ball‼️
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Team averages from this offseason @LCWolvesFball Win the margins. #OnePack
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Newest Leaderboard 🔥 @LCWolvesFball Program records set in broad, 10 Fly, squat, bench, and clean. Noted, we have a short program history. Year 5. Achievements must be celebrated.
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Lone wolf dies. #OnePack @LCWolvesFball
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🚨NEW PROGRAM RECORD🚨 @ZachCarr437700 490 Back Squat Lots of highlights to come from Lift-a-thon Part I‼️Congrats Zach Carr 🐺 Full Highlight reel coming soon… @LCWolvesFball
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Active recovery circuit @LCWolvesFball Usually use stations to address hips, knees, and ankles. Light impact games have become a regular on our recovery days. (s/o to @CoachFrankC_ for this spikeball idea!)
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Our @LCWolvesFball x @LibertyCreekTF athletes⚡️⚡️ These guys lift with football all offseason - heavy squats, cleans, bench, COD - and hit top speeds at track. Times improve every meet. Strong is fast. Fast is strong. @marsia09x @evan_rush3 @BrodyKeeton13 @Ashtondavis_15
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New additions‼️ - RPR routines (s/o to @wcsRHSstrength for the RPR clinic! Great stuff from Coach Q! - Nutrishop partnership for mass gainer/ protein shakes - Performance Leaderboard Creating more competition, accountability, and excitement around performance / development 🐺
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@LCWolvesFball’s March Hungry Wolf of the month powered by Nutrishop Hendersonville 🔥 @TheBraxtynElam 💪🏽 This guy works his tail off and brings great energy to weightroom every day. Keep working Braxtyn!
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COD / Game speed work from different days this spring @LCWolvesFball Refuse to stay the same. Fellas continue to work. feat. @BrodyKeeton13 @barrettobrien_6
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@LCWolvesFball’s February Hungry Wolf of the Month powered by Nutrishop Hendersonville 💪🏽@park_hend41 🔥 Bench: 335 Clean: 260 Squat: 405 Total: 1000‼️ Max Velo: 20+MPH Certified Dawg.
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Love rotating snatch variations to keep the weight room fresh. Simple complex → teach the pattern → layer the load. Week 3 we rolled with the split snatch. Mobility. Speed under. Stability overhead. Power/strength meeting in one violent, precise movement. @LCWolvesFball
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Replying to @coachseay_cscs @CoachRGarner @DHS_Performance
Implemented them today after a 3-week snatch cycle. Loved it, fun challenge for the kids.
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We decided to record everything. Every lift. Every sprint. Every jump. Every test. Post it. Rank it. Retest it. The buy-in has been unreal. Competition is up. Accountability is up. Standards are up. Data doesn’t lie. And our kids have embraced it. @LCWolvesFball #OnePack
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Sprint, Jump, and Lift @LCWolvesFball Introduced THE WOLF TEST🐺 today. 24yd timed hill sprint. As you can see, it was awesome. Can’t wait to do it again. Monday delivered‼️
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@LCWolvesFball’s January Hungry Wolf of the Month powered by Nutrishop Hendersonville 💪🏽 @JulianFranklin 🔥 Julian dominated the details. Well-earned gains this month.
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Plyometrics before lifting for both @LCWolvesFball and @LibertyCreekTF Day 1 for track and kids came ready to work! An introduction to the weight room today, excited to get this group out on the track🔥
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Watch all the way through to see a weekend well-earned. @LCWolvesFball Fly 10s and Broads recorded in the spreadsheet before we lift. Fat arm Friday finisher at the end. Boys are working hard in January.
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Hex bar jump set up as an auxiliary movement. ✅Built in Intentionality ✅Automatic competition among the groups Didn’t record these today but the set up takes care of motivating factors. @LCWolvesFball
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1st video: Day 1 Week 1 of the Christmas cycle 🎄 2nd video: Day 2 Week 2. Worked in isometric components and reverse hypers to target the posterior chain. 3rd Video: Wish I had a better clip, but 10 platforms of multi sport athletes cleaning is beautiful 🔥
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Power development can look different and still be effective ⚡️ Soccer just began their offseason program with fewer training experience. Football has been cleaning since freshman year.
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Early offseason flys🔥 Lady Wolves fresh off a state championship winning season and straight into the grind. Recorded from 25-30yd. builds into a 5yd. Fly @DashrMPS @LCWolvesFball @LCWolvesSoccer
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In-Season Training Varieties @LCWolvesFball We try to maintain strength/power, sprint/jump often, and work to keep bodies healthy during the season. Lots of fun ways to attack these goals.
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Snatch Complex for freshman and varsity 🏋️ 1-2 sets of snatch grip high pulls 2-3 sets of Muscle Snatches (freshman) / Hng Pwr Snatches (varsity) @LCWolvesFball
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Top speeds from the first two weeks of the year @LCWolvesFball Gold signatures for hitting speeds on gameday in pads! @catapultsports
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Intersquad Scrimmage @LCWolvesFball Warmup - Skips and Skaters - Soft cuts and breaks - Contact Prep Gameday Activation Lift
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Power Post 💥@LCWolvesFball Producing power and staying fresh as the season rolls in. VBT boosts intention through the roof. Jumping, throwing, and accelerating every session. @Jeremiahw81 @_seth_taylor_23 @evan_rush3
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Upper Body Focus w/ @LCWolvesSoccer Dip-and-drive movements like hang clean varieties and push presses aren’t just about upper body strength—they’re powerful tools for developing total-body athleticism. ✅Triple Ext. ✅Power Transfer ✅RDF ✅Speed/Jump Carryover
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Summer Camp: Turf work for the skill today @LCWolvesFball Change “working out” to TRAINING by making it fun, competitive, and hard.
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Summer Camp: Week 2 Day 2 @LCWolvesFball Athlete Day ft. @DanielGillaspia Big and Skill groups alternate turf work and weights. Max effort sprints with long recovery times at the end.
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Summer Camp: Week 2 Day 1 @LCWolvesFball Lower Power Focus ft. Grant Garner + an example of an elite AMRAP set at 75% @Emerson_Tice Team Relays following the lift.
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Summer Camp: Week 1 Day 2 @LCWolvesFball Upper Body Power Focus ft. @_seth_taylor_23
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Ran a combine for @LCWolvesFball as we round out spring and look forward to summer camp. Good prep for the athletes attending camps in the Summer and overall fun experience for the team. We went with the 40, 185 Bench RM, L-Drill, Vert, and Broad.
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Spring Game Primer @LCWolvesFball 🏈 Idea blantantly stolen from @SethMcferrin 💪🏽 Fast and explosive full-body movements with lots of rest 🏋️
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Spring Ball @LCWolvesFball Contact Prep movements at the end of a dynamic warmup. Lower overall volume of compound lift at challenging percentages. Keeping athletes athletic while exposing the body to enough stimulus to maintain power and absorb impact.
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Results from the lift-a-thon @LCWolvesFball ✅Fastest flys all offseason ✅PRs all over the place Training is fun
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Updated squat maxes for spring 25’ @LCWolvesFball 2026 Gregory Newsom with a school record squat of 4️⃣8️⃣5️⃣‼️
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4️⃣2️⃣0️⃣ ‼️ Big squat for the freshman @Emerson_Tice (2028) 🐺
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Liftathon Prep @LCWolvesFball Trying out a 10 second isometric hold and a tempo eccentric at max weight. Concentric is fully assisted with spotter. Aiming to hit - - ✅Joint stabilization ✅Bracing mechanics ✅CNS prep for heavy loads ✅Motor Control Week 1-2 of this
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Sprint training should involve sprinting. Hops/Jumps/Curves/Tech Prep/etc. Sprints - - Run fast, recover, do it again. Increase yardage each week. 300 tot. yd ➡️390 yd. in 3 weeks. Lift - - Explosive coordinated moves. For us, snatch complex, tsunami jump, RDLs, Split Squats
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Active Recovery Circuit @LCWolvesFball Take a day to take care of the knees and ankles. If they feel good, chances are the athlete feels good. Upper body oscillating resistance @tsunamibars , footwork, and neck work as a bonus for spring ball.
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March’s @LCWolvesFball Hungry Wolf Award winner of the month! 🐺 @Elijah_Wingert shows up and works. Doesn’t complain, doesn’t distract, he puts his head down and gets better. Great job, Elijah!🎉
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Acceleration Line-Up💥 - Prowler March - Resistance Sprint - Deceit Drop + Broad - Stair Runs/Hops ✅5 minutes or 4 sets at each station ✅Get huge after @LCWolvesFball
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Trying out block cleans with @LCWolvesFball. Emphasizing speed off the box and a fast turnover. Really like immediate hip extension to develop sudden power. Looking forward to the next 4 weeks of this program. Few other clips from the rest of the lift.
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Speed Work⚡️@LCWolvesFball SL Hops Hill Sprints + Broads C-Run 4x40s / 2x60s Clean + Push Press Tsunami Jump @tsunamibars Barbell RDL + Banded Tris Plyo Pushup, FFESS, Barbell Curls
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Yesterday’s results from spring break maxes for @LCWolvesFball 🐺 C/O 2028 @Emerson_Tice finishes with an estimated one rep squat max of ~400lbs and a strength ratio of 5.2x 💪🏽 @collier_jacks14 @Haydenz1004 @DanielGillaspia @Jeremiahw81
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Replying to @Haydenz1004 @LCWolvesFball @LouAlexander_ @wolvescoacha
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More offseason gains for @LCWolvesFball 📈📈 The weight room energy is TREMENDOUS‼️ Bench Press and Body Weight numbers for the athletes below. @Haydenz1004 @Emerson_Tice @LucasY1210 @_seth_taylor_23 @Elijah_Wingert
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Always an exciting part of a program. Time to prove your progress before spring break. Results from week 9/9, max power clean day. These guys are buying into the fun part of lifting🏋️ @Haydenz1004 @collier_jacks14 @DanielGillaspia @LucasY1210 @LCWolvesFball
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Fast and Strong Friday for @LCWolvesFball 🏋️⚡️ Turf Work - - Pro Agility (20yd. Shuttle Drill) Hang Squat Clean Back Squat (1+ at 90%) CG Bench 3-way raise, SA Seated Pull, and SL RDL Leaderboard from yesterday’s training! @collier_jacks14 @Jeremiahw81
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February’s @LCWolvesFball Hungry Wolf Award winner of the month! 🐺 @Haydenz1004 is a tremendous leader in our weightroom. Dominates lifts, trains hard on the turf, and leads those around him. Great job, Hayden!🎉
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Friday lifts. Top sets listed. Can’t wait for Monday. @LCWolvesFball Hng Pwr Snatch Squat (3+85%) Pause Bench (3 at 80%) Lu Raise/GHR iso/Db Curl
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Acceleration and COD training before lifting for @LCWolvesFball 💥 Incorporating this kind of training before lifting sessions to optimize neuromuscular activation, leading to improved performance. Yuris Med Ball Slams Banded Jumps Figure 8
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Wednesday Work for @LCWolvesFball 🏋️ Pendlay Rows Pwr Jerks (faster than 1m/s) Paused Chins, Med ball drop press, RDLs DB Alt Incline, Rfess, Ovh Tricep Ext. Using VBT (iPads) to optimize intensity and drive force production 💥
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Tuesday Mobility work for @LCWolvesFball 🐺 Yoga centric warm up 3 stations: Ankles (tib/calf raises, gas pedals) Knees (banded ext. , SL 1/4 squat, atg split squat) Hips (CARSs, ovh squats) Aiming to enhance joint ROM, improve movement efficiency, and reduce risk of injury.
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The @LCWolvesFball Hungry Wolf Award winner of the month!🐺 Recognizing @collier_jacks14 ability to raise the bar in the weight room for the month of January! Our goal is to give maximum effort and intention into each and every set. Good job, Jackson!🎉
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A few of the views from @LCWolvesFball in January. Working on reloading powerful movements after the holidays. Boys are getting after it🏋️
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