Joey Heron CSCS

@JoeyheronCSCS • 9,705 subscribers

Strength & Conditioning Coordinator at Holliday ISD (7 time Lone Star Cup Champions)-CSCS, FRCms, USAW-1, 2022 NHSSCA TX C.O.T.Y. @AudreyBHeron🖤

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Joey Heron CSCS

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Friendly reminder to do heavy single leg stuff in-season, off-season, any season. This was during football season in 22.

5 of our 6 ALL STATE football players are in this video. This was the 2nd to last week of football. 1st team QB, LB, and return specialist. 2nd team LB, DL.

Gotta find time for some ISO’s every week. Our 7th grade boys (these guys) are undefeated in every sport so far this year.

Last set of 3 this morning. Smart risks were taken. Some reps were missed. Lessons learned. But a dude who’s already ran a sub 50 400m this year also did 305 for 3. HERO!

Sure is easy to keep an eye on quite a few kids at once when you lift on command.

Here’s one of the ways we teach our young kids how to hinge. Calves on the box Pipe touches head, t spine, tailbone Break at the knee Push hips back Keep all 3 points on contact with the pipe Hamstrings will stop you Claves stay touching the box

Here’s a look at what we want when we pause at the catch of a hang power clean Good counter movement Keep it close Move it FAST Catch it &amp; GET TIGHT QUICK. Don’t let the bar push you down at all after the catch Balance THIS IS THE EXACT PLACE YOU PULL IT ON THE NEXT REP

Freshman football, basketball, shot &amp; disc thrower. Get ya some RDL’s!!!!!!

Here’s a 6th grader with a great example of what we’re looking for when we do pogo’s (almost daily) -Get the ball of your foot up while you’re in the air -Attack the ground right before impact -Get off of the ground quick -We should hear it We do ‘em extensively &amp; intensively

165 for 3x5 at 104 bodyweight for this 7th grader. She plays volleyball, basketball, and runs track. She wouldn’t ever lift if we didn’t lift in-season.

34.3 in 8th grade. Squat goes up, bounce goes up. Been lifting, jumping, and sprinting 2-4 times a week for 2.5 years. 103 broad, too.

This is the first time these dudes have done an Olympic lift or variation (not even front squat) since the first week of may. Like riding a bike. Not perfect, but not bad.

⁦Our cross country girls are the defending state champions and currently ranked #1 in the state. Kenli Atwood⁩ set the Mae Simmons course record in Lubbock a couple weeks ago (lots and lots of girls have run on that course). Lift the weights.

6’ 3”, 245, all state defensive line, 1.3 flying 10 with a 5 yard lead in. 👀

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40 7th grade girls learning to RDL in just under 20 minutes. Watch this whole video. Feet under hips Calves on bench Break at the knee Flat tight back Butt back until hammies stop you Bar touching all the way down and up Or bar touching head, t spine, and rear Then real RDL

19 total minutes after dynamics 4 min. per movement 1 min. to rotate Here’s what our non track guys did today in our 30 minute athletic period Hurdle hops with a stick landing 4x5 EMOM Backward run 4x30 yds EMOM Lateral bound 4x5 each leg EMOM 4 cone drills-not shown

Friendly reminder to do depth drops with all of your athletes weekly.

Good Lawd I love large group Olympic lifting on the whistle with 100 dudes wearing the same clothes and absolutely gettin’ it at 7:00 in the morning!!!!!!!

Here’s some of our junior high girls high box squatting. Most of these girls played a basketball game the night before this video was taken. It’s hard to explain how happy I am with our girls’ coaches here in Holliday. Every single girl lifts twice a week year round.

Javorek complexes are a huge part of our program from now until the end of January. ISO’s, extensive plyo’s, strides, and mobility work round out our really short mid year off-season before track starts. 2025 Texas 3a boys State Track Champs.

Here’s a look at what we want when we pause at the catch of a hang power clean Good counter movement Keep it close Move it FAST Catch it &amp; GET TIGHT QUICK. Don’t let the bar push you down at all after the catch Balance THIS IS THE EXACT PLACE YOU PULL IT ON THE NEXT REP

We’re getting a whole lot better with a barbell. Focus. Effort. Intent. Discipline. Simple done savagely well!!!!

Brand new weight room, same old attention to detail. This is the first time most of these 36 6th grade boys have ever touched a barbell. Plenty to fix, plenty to be proud of, and plenty of time to get really, really good. HERO!!!!!

PAUSE FOR THE CAUSE! Hang power clean with a pause at the catch -extra iso -teaches/reinforces a good catching position as long as they understand that where the bar is when they get still/balanced is where they need to pull it -fast bracing -great for novice lifters

Complexes are a great way to work technique, a clever way to boost volume &amp; capacity, and of course a high return on invested time warm up. The weight will slowly increase as time goes on, the movements will get significantly better, and our dudes will be more jacked. Win win

Triple broad-measure it Hoops-race it Sprint-race it Prowler push-race it COMPETE!!!!!!!

Lots of extensive plyo’s, strides, medium intensity “plyo practice”, and long warm ups this time of year. Robust, resilient, available dudes.

A good little warm-up can lead to big progress. Our dudes are getting pretty smooth with a barbell. Simple things done savagely well.

This our first day ever cleaning from the floor here in Holliday (we didn’t have enough bumpers) We’ve done a ton of work from the hang for 2 years Spent a little time this morning working the first pull (paused an inch off the ground, end of the video) &amp; put it all together

Stole this from ⁦Joseph Guarascio⁩ a few years back and have used it here and there ever since. Great way to gain control of the barbell and end up looking like you lift. Yoked.

This is a group of our incoming 6th grade boys who have been up here this summer. 4x5 with a 3 second eccentric (except for the ridiculously long ISO’s at the end. 4 of those on each leg) IF YOU WANT THE FRUIT, FOCUS ON THE ROOT!

Here’s a few cross-country boys and girls from this morning. By this point, they’ve already ran with cross country and with our regular summer program. Don’t be scared to get strong, kids. None of these kids have ever not gotten a medal at State, by the way.

Here’s a decent look at what we want on our dynamic (fast) days. Intent = disciplined execution. The first group (4 dudes) includes kids who play football, golf, track, baseball, and basketball. Proud of our kids for showing up and doing the work.

Here’s a look at what we want when we pause at the catch of a hang power clean Good counter movement Keep it close Move it FAST Catch it & GET TIGHT QUICK. Don’t let the bar push you down at all after the catch Balance THIS IS THE EXACT PLACE YOU PULL IT ON THE NEXT REP

Freshman football, basketball, shot & disc thrower. Get ya some RDL’s!!!!!!

Here’s a 6th grader with a great example of what we’re looking for when we do pogo’s (almost daily) -Get the ball of your foot up while you’re in the air -Attack the ground right before impact -Get off of the ground quick -We should hear it We do ‘em extensively & intensively

Here’s a look at what we want when we pause at the catch of a hang power clean Good counter movement Keep it close Move it FAST Catch it & GET TIGHT QUICK. Don’t let the bar push you down at all after the catch Balance THIS IS THE EXACT PLACE YOU PULL IT ON THE NEXT REP

Complexes are a great way to work technique, a clever way to boost volume & capacity, and of course a high return on invested time warm up. The weight will slowly increase as time goes on, the movements will get significantly better, and our dudes will be more jacked. Win win

This our first day ever cleaning from the floor here in Holliday (we didn’t have enough bumpers) We’ve done a ton of work from the hang for 2 years Spent a little time this morning working the first pull (paused an inch off the ground, end of the video) & put it all together