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Joe Aratari

@JoeAratari • 32,324 subscribers

Strength & Conditioning Coach •HS-College-Private Sector-Pro Lax• @nextLevelscny • DM for custom online training for ➡️Individuals/Teams. Online Resources 🔗👇

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85s in each hand. HS sophomore. Decent.

85s in each hand. HS sophomore. Decent.

407,744 Aufrufe

For 99% of MS/HS kids. Speed work is simple. Stop running kids in the ground wondering why they’re still slow. Race/time sprints at max speeds and intent. Let athletes rest :60 for every 10 yards. Keep distances 10-40 yards of 4-10 reps (build up over time)

For 99% of MS/HS kids. Speed work is simple. Stop running kids in the ground wondering why they’re still slow. Race/time sprints at max speeds and intent. Let athletes rest :60 for every 10 yards. Keep distances 10-40 yards of 4-10 reps (build up over time)

46,142 Aufrufe

Tag > dancing through cones.

Tag > dancing through cones.

145,512 Aufrufe

Saturday morning coffee ☕️ thought: If you are not doing skater squats. START DOING SKATER SQUATS. This Jr. Hockey player is repping with the 100. Simple, not easy. Have athletes perform them body weight first for sets of 8-10. A easy way to practice these weekly, is to just include BW reps in your warm up. Overtime, athletes will get better and will load them up.

Saturday morning coffee ☕️ thought: If you are not doing skater squats. START DOING SKATER SQUATS. This Jr. Hockey player is repping with the 100. Simple, not easy. Have athletes perform them body weight first for sets of 8-10. A easy way to practice these weekly, is to just include BW reps in your warm up. Overtime, athletes will get better and will load them up.

106,343 Aufrufe

ISO bird dog rows. Simple…not easy. A great space efficient, bang for your buck core (anti rotation and anti extension) and upper back exercise. This will LIGHT up your obliques and added bonus of extra toe mobility/calve health.

ISO bird dog rows. Simple…not easy. A great space efficient, bang for your buck core (anti rotation and anti extension) and upper back exercise. This will LIGHT up your obliques and added bonus of extra toe mobility/calve health.

121,692 Aufrufe

ISO split squats are a $$$ exercise for beginners. Simple progression is to hold :20 then slowly add time. Once we get to :60 with great form, we go back to :20 with weight. Great work by this 7th grader!

ISO split squats are a $$$ exercise for beginners. Simple progression is to hold :20 then slowly add time. Once we get to :60 with great form, we go back to :20 with weight. Great work by this 7th grader!

99,217 Aufrufe

85s in each hand for 3 reps by this HS sophomore. Lift the weights. That is all.

85s in each hand for 3 reps by this HS sophomore. Lift the weights. That is all.

80,835 Aufrufe

In a world of crazy sport schedules, specialization and constant skill work, often times BASIC physical development is left to the wayside. When working with MS and HS kids, I do my best to work in things that don’t “look like s&c training” on purpose. It’s generally in our warm ups and on top of gaining mobility and working on skills, it’s fun. Yes lifting is important and vital. But so is basic level floor work and “gymnastics” work. Learning to fall, roll, cartwheels, move on the ground not only aid in mobility + reducing injuries but build a SOLID base of movement literacy. The younger we do these things and more often we do them the better. Remember… getting stronger is easier than getting more athletic.

In a world of crazy sport schedules, specialization and constant skill work, often times BASIC physical development is left to the wayside. When working with MS and HS kids, I do my best to work in things that don’t “look like s&c training” on purpose. It’s generally in our warm ups and on top of gaining mobility and working on skills, it’s fun. Yes lifting is important and vital. But so is basic level floor work and “gymnastics” work. Learning to fall, roll, cartwheels, move on the ground not only aid in mobility + reducing injuries but build a SOLID base of movement literacy. The younger we do these things and more often we do them the better. Remember… getting stronger is easier than getting more athletic.

23,570 Aufrufe

If you play soccer and lacrosse you already know that acceleration and top end speed are vital to performance. However, just being fast in 5-40 yards in a straight line is not enough. Weaving. Curving. Dodging. Rotating etc.. are all other factors that must be considered. Being fast on a curve/angle is vital to performance. Be sure to train the edges!

If you play soccer and lacrosse you already know that acceleration and top end speed are vital to performance. However, just being fast in 5-40 yards in a straight line is not enough. Weaving. Curving. Dodging. Rotating etc.. are all other factors that must be considered. Being fast on a curve/angle is vital to performance. Be sure to train the edges!

13,032 Aufrufe

Todays 10 second tip- Doing heavy single leg RDLs will improve your balance more than most “balance” drills. Strength = stability.

Todays 10 second tip- Doing heavy single leg RDLs will improve your balance more than most “balance” drills. Strength = stability.

43,766 Aufrufe

My philosophy when working with HS kids who are very strong. 445x3. Our dude Blaze Waters (HS sophomore) will get stronger over the next 2+ years just by getting older and training more. It’s my/our job to make sure he’s also producing force at a high rate and to not just go for maxes. Health drives performance. Once we get in the 500 range, we really won’t focus on more weight. Yes he will definitely be able to lift more than 500 but instead we will focus on pulling a % at FAST SPEEDS. In addition we are working on single leg strength and other low hanging fruit that big dudes might not prioritize.

My philosophy when working with HS kids who are very strong. 445x3. Our dude Blaze Waters (HS sophomore) will get stronger over the next 2+ years just by getting older and training more. It’s my/our job to make sure he’s also producing force at a high rate and to not just go for maxes. Health drives performance. Once we get in the 500 range, we really won’t focus on more weight. Yes he will definitely be able to lift more than 500 but instead we will focus on pulling a % at FAST SPEEDS. In addition we are working on single leg strength and other low hanging fruit that big dudes might not prioritize.

81,477 Aufrufe

Soccer players… Train. Your. Legs. Heavy. Stop doing bosu ball nonsense and balancing act drills and pick up some weights.

Soccer players… Train. Your. Legs. Heavy. Stop doing bosu ball nonsense and balancing act drills and pick up some weights.

35,421 Aufrufe

Lifting heavy weights MIGHT make you slow if you ONLY lift heavy weight for years on end. But that’s not what we do. We lift heavy. We lift fast. We jump. We bound. We skip. We sprint. We do it all. These are two of New York State fastest high school athletes, NOT being slow because they lift heavy. A comprehensive approach >

Lifting heavy weights MIGHT make you slow if you ONLY lift heavy weight for years on end. But that’s not what we do. We lift heavy. We lift fast. We jump. We bound. We skip. We sprint. We do it all. These are two of New York State fastest high school athletes, NOT being slow because they lift heavy. A comprehensive approach >

28,757 Aufrufe

100lb goblet split squats… Simple, not easy.

100lb goblet split squats… Simple, not easy.

32,548 Aufrufe

Im Italian… we don’t waste ANYTHING. Got new dish towels for Xmas so my old ones don’t get thrown away, they get reused. Every weight room needs towels for grip work 💪🏻

Im Italian… we don’t waste ANYTHING. Got new dish towels for Xmas so my old ones don’t get thrown away, they get reused. Every weight room needs towels for grip work 💪🏻

10,816 Aufrufe

The Zercher March is becoming one of my favorite exercises. ✅Core Development ✅ Rotary Stability ✅Glutes/hips/knee health ✅ Back and Bicep development

The Zercher March is becoming one of my favorite exercises. ✅Core Development ✅ Rotary Stability ✅Glutes/hips/knee health ✅ Back and Bicep development

20,096 Aufrufe

185x8. Dawg.

185x8. Dawg.

15,691 Aufrufe

When I finished 7th grade, I got stapled by 45lb bar during PE class. Now, 7th graders are pulling big weight (she benches 100lbs too).

When I finished 7th grade, I got stapled by 45lb bar during PE class. Now, 7th graders are pulling big weight (she benches 100lbs too).

14,160 Aufrufe

A lot can happen in a 18 months 👀 Some things to clean up but some crazy development and proud of Soph!

A lot can happen in a 18 months 👀 Some things to clean up but some crazy development and proud of Soph!

10,983 Aufrufe

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Be sure to add these 3 forearm exercises to your routine! Great for strength, size and elbow health!

Be sure to add these 3 forearm exercises to your routine! Great for strength, size and elbow health!

149,661 Aufrufe • vor 4 Monaten

70s in each hand for isometric rear foot elevated split squats as HS seniors. SIMPLE, NOT EASY.

70s in each hand for isometric rear foot elevated split squats as HS seniors. SIMPLE, NOT EASY.

123,475 Aufrufe • vor 5 Monaten

HS s&c can and NEEDS to be prioritized!

HS s&c can and NEEDS to be prioritized!

95,762 Aufrufe • vor 4 Monaten

These 5 girls had a game last night. These 5 girls hit a lift today. Lifting all off-season to not do anything in season is the typical trend most high school kids do. Don’t be like most HS kids. Why train to get better only to lose your gains ,speed and power once your sports starts. 1-2 sessions a wk is appropriate for in season development! Don’t get worse just because you’re in season!

These 5 girls had a game last night. These 5 girls hit a lift today. Lifting all off-season to not do anything in season is the typical trend most high school kids do. Don’t be like most HS kids. Why train to get better only to lose your gains ,speed and power once your sports starts. 1-2 sessions a wk is appropriate for in season development! Don’t get worse just because you’re in season!

83,736 Aufrufe • vor 5 Monaten

9/10 of HS boys when they tell me “Nah I’m not going to team lifts, I’m going to LA fitness on my own.”

9/10 of HS boys when they tell me “Nah I’m not going to team lifts, I’m going to LA fitness on my own.”

308,210 Aufrufe • vor 3 Jahren

Guys, I told you last week… I’m telling you again… There is no way you can get more athletic by training (for FREE) at your public HS program. It’s just not possible. 😉

Guys, I told you last week… I’m telling you again… There is no way you can get more athletic by training (for FREE) at your public HS program. It’s just not possible. 😉

101,851 Aufrufe • vor 10 Monaten

How do we get so many 7-8th graders to lifts? Because the sport coaches tell them to and show up! Remember coaches… It’s MY job to program and train your kids. It’s YOUR job to push them to workouts and show up as well. It’s a dual partnership!

How do we get so many 7-8th graders to lifts? Because the sport coaches tell them to and show up! Remember coaches… It’s MY job to program and train your kids. It’s YOUR job to push them to workouts and show up as well. It’s a dual partnership!

88,591 Aufrufe • vor 10 Monaten

Do you take pride in your dynamic warm up? Whether it’s prior to a speed session or practice, those 5-10 minutes per day ADD up. The dynamic portion is a huge window into being a better mover and better athlete. Here’s a sample warm up below! 👇💨

Do you take pride in your dynamic warm up? Whether it’s prior to a speed session or practice, those 5-10 minutes per day ADD up. The dynamic portion is a huge window into being a better mover and better athlete. Here’s a sample warm up below! 👇💨

104,355 Aufrufe • vor 1 Jahr

Pro athletes doing insanely complicated training. (Heavy on the sarcasm)

Pro athletes doing insanely complicated training. (Heavy on the sarcasm)

108,874 Aufrufe • vor 1 Jahr

No way you can get better at your FREE, PUBLIC HS summer s&c program. 🤷🤷

No way you can get better at your FREE, PUBLIC HS summer s&c program. 🤷🤷

79,629 Aufrufe • vor 11 Monaten

WHY kids need quality training! 1) Kids play sports so much now that they are becoming physically illiterate. Lots of high skill… but not always lots of high movement capabilities.. Long term? This is no bueno. 2) Increasing speed. The windows of opportunity for best enhancing traits of speed for athletes occur between 8-12 years old. This does not mean that kids cannot get faster past that age, but why WOULDNT we want our kids to become faster. Outside of genetics, it needs to be trained! 3) Less likely to burnout, have injuries and increased chances of being a healthy active adult. Let’s remember… 99% of the kids playing sports will not go pro. Let’s set them up for life skills!

WHY kids need quality training! 1) Kids play sports so much now that they are becoming physically illiterate. Lots of high skill… but not always lots of high movement capabilities.. Long term? This is no bueno. 2) Increasing speed. The windows of opportunity for best enhancing traits of speed for athletes occur between 8-12 years old. This does not mean that kids cannot get faster past that age, but why WOULDNT we want our kids to become faster. Outside of genetics, it needs to be trained! 3) Less likely to burnout, have injuries and increased chances of being a healthy active adult. Let’s remember… 99% of the kids playing sports will not go pro. Let’s set them up for life skills!

29,679 Aufrufe • vor 3 Monaten

My take when it comes to JV athletes training in season is that we do not put them on an in season program. IYKYK.

My take when it comes to JV athletes training in season is that we do not put them on an in season program. IYKYK.

21,045 Aufrufe • vor 2 Monaten

Pro athletes doing the most complicated training ever. This stuff is crazy advanced. (Heavy on the sarcasm) Just become a savage at the basics!

Pro athletes doing the most complicated training ever. This stuff is crazy advanced. (Heavy on the sarcasm) Just become a savage at the basics!

92,090 Aufrufe • vor 1 Jahr

What does the number 5 HS soccer team in the country invest their time on top of skill development? You guessed it. Good luck to the boys as we look to win another title and hopefully another state title!

What does the number 5 HS soccer team in the country invest their time on top of skill development? You guessed it. Good luck to the boys as we look to win another title and hopefully another state title!

34,878 Aufrufe • vor 7 Monaten

Real training > internet fads. That is all.

Real training > internet fads. That is all.

43,914 Aufrufe • vor 1 Jahr

Again… play more tag type of games for your agility work

Again… play more tag type of games for your agility work

65,427 Aufrufe • vor 1 Jahr

Summer programs are starting soon. For those going to do speed work with their programs. Here’s a new dynamic routine you can implement with your program! Train hard and be fast!

Summer programs are starting soon. For those going to do speed work with their programs. Here’s a new dynamic routine you can implement with your program! Train hard and be fast!

54,229 Aufrufe • vor 2 Jahren

8th grade. 2 lifts per wk for last year. Increase in all major KPIs. BW up 12lbs. Chop wood, carry water. 💪🏻

8th grade. 2 lifts per wk for last year. Increase in all major KPIs. BW up 12lbs. Chop wood, carry water. 💪🏻

24,163 Aufrufe • vor 9 Monaten

6, non gimmicky ways to get faster 💨 Come in to see firsthand for yourself how we develop FAST athletes! 1) Get strong. Idc what movements you do, but get strong on 1 and 2 legs. FORCE production is vital. 2) Use accommodating resistance and dynamic effort. 3) Loaded jumps on 1 and 2 legs. POWER. 4) Plyometrics- intensive and extensive plyos on 1 and 2 legs. Rate of force development is vital. 5) Bounds/Skips and any rhythm drill. 6) Most importantly…SPRINT!

6, non gimmicky ways to get faster 💨 Come in to see firsthand for yourself how we develop FAST athletes! 1) Get strong. Idc what movements you do, but get strong on 1 and 2 legs. FORCE production is vital. 2) Use accommodating resistance and dynamic effort. 3) Loaded jumps on 1 and 2 legs. POWER. 4) Plyometrics- intensive and extensive plyos on 1 and 2 legs. Rate of force development is vital. 5) Bounds/Skips and any rhythm drill. 6) Most importantly…SPRINT!

33,696 Aufrufe • vor 1 Jahr