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About The Author

Rob Van Valkenburgh joins the TrainHeroic blog with 10 years experience in the strength game. Having coached elite athletes in both the private sector and the Division 1 collegiate setting, Rob believes that strength has to be the foundation of all athletic movement and that athletes of all levels deserve a comprehensive strength program. Rob writes regularly on his own website FootballStrengthCoach.com where here shares short form articles, training tips & programs, and other items related to strength and performance for football.

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Recent Posts



In-Season Strength Training: Is 'Light and Fast' Is A Huge Mistake?

By Rob Van Valkenburgh | Mon, Sep 25

For the last 9 months you have trained hard and heavy getting ready for the season. You don’t want to piss away that progress, do you?

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The Ultimate Guide to Using Movement Progressions

By Rob Van Valkenburgh | Mon, Aug 7

We’ve all been there…

You spend hours putting together a flawless program. You’ve meticulously taken into account everything from the athlete's FMS score to their personal performance goals.  

Then, the team walks in…

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How to Plan Volume and Intensity for Varied Training Adaptations

By Rob Van Valkenburgh | Mon, Jun 26

The governing rule for all strength and conditioning or general performance training programs is the S.A.I.D. principle. 

The S.A.I.D. principle stands for Specific Adaptations to Imposed Demands.  

Essentially, what this tells us is that the body will adapt and respond based on the specific physical demands we place upon it. Simply put, tell the body what outcome you want, and it will make the physical adaptations.

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