Nuclear Athletes

Nuclear Athletes Welcome, Nuclear Athletes has "earned" the reputation for DEVELOPING football athletes, speed & mobility of all sports.

Nuclear Athletes is a sport private company owned by Tim Crowder, former NFL player, that specializes in speed, mobility, strength/power enhancement, as well as football position coaching. !!! We prefer quality over quantity & thus only train in semi-private groups. The only philosophy or training principle that has stood the test of time is HARDWORK. We are based in Round Rock, Tx & have a bond with Round Rock parks & recreation.

01/03/2022

Happy New Year and Holidays to All,

We have a few new updates for the 2022 offseason.

Whether your athlete trains with us or someone else we want to be an avenue they use to reach their goals, which leads to the first topic.

GOALS:
All athletes should have offseason goals written down and visible to where they see them daily. The goals should include weight-room (bench, squat, power clean, etc), spring sports if they play any, academics (GPA, course goal) and life. What are you doing today that will give you an advantage in life? We would love to see their goals in order to help guide them. If you would like us to evaluate your goals please send them to [email protected].

OFFSEASON PROGRAM:
Due to the weather we will be pushing back our "Early Bird" start date to Jan. 10th. The official start date is still scheduled for Jan. 31st. Our program emphasizes speed development, mobility & position development. The program will end May 21st.

TRAINING SCHEDULE:
-Mon, Wed (Offense): 5:30 (QB), 6:15 (QB, WR, TE, RB), 7:30 (OL)
-Tues, Thurs (Defense): 6pm (LB, DB), 7:30 (DL)
-Sat: 9am (OL,DL), 10:15 (QB), 11am (QB, WR, TE, RB), 12pm (LB, DB)
*Warm-up start at listed time.

-RATES:
-Daily: $55, Weekly: $100, Bi-weekly: $185, $Monthly: $360
*Rates are broken into timeframes, not sessions. You can attend as many practices during the timeframe you paid. Weeks and Months must be used consecutively.

-FREE EVALUATIONS:
Please schedule a "free" evaluation prior to training. It allows us to track their progress throughout the length of the offseason program. Text (512-538-7747) or email ([email protected]) to schedule an evaluation.

HOW DO WE WORK WITH THE SCHOOL PROGRAMS?
This is a common question asked. Look at us as tutors to your school programs. Due to the small groups we are able to focus on the small details which could be the difference between a 3.5 to 4.0 or 1.8 to 2.0, depending on the athlete's athletic ability. We want our athletes to play multiple sports and be prepared for their coaches EVERY REP! We have modified our program to coexist with the school programs, which includes emphasis and recovery.

12/01/2021

Weight-room Lifts that have absolutely NOTHING to do with sports performance...

First off, this is not a bash lift article. Lifting weights, in the correct manner, is very good for sports performance.

What is the main reason you lift weights?
When building a resistance program or evaluating offseason programs it appears some coaches have forgotten the main reason you lift weights, which is to get STRONGER. Strength helps with stabilization, maintaining bodily function and most importantly, lesson your susceptibility to injury.

When pertaining to sports performance we are referring to playing actual sports, such as football, basketball, baseball, volleyball, soccer, etc.

1. DEADLIFT
If you go to any hardcore weight-room you will see someone performing the deadlift and they will swear it is the best exercise for you. The deadlift is an exercise that involve lifting an absurd amount of weight off the floor and then putting it back down. It is mainly used in powerlifting settings. First, this lift has nothing to with power because it is a slow movement exercise. Your feet are wide and stationary. And you better have a strong core with great technique because one wrong move could lead to herniated disc surgery. During my college and pro career I never once did deadlift. Why? My coaches said there are better lifts more beneficial to your sport. Do these lifts instead...
-Power shrug, High Pull, Power Clean, Sn**ch. These lifts are fast moving exercises that focus on generating force throughout the body starting from the ground. To perform properly takes a level of technique but can be ironed out with a progression lift planned as seen above.

2. Bench Press
Writing in this lift actually hurts because I was a 500lb bencher at one point in my career. To this day I still include this lift in my workout regimen (because I like it) but it has no benefit to sports performance. When I strained my pectoral muscle benching the team doctor advised me to stop due to stress it puts on the shoulder joint, which affects the entire region (pec, bicep and other muscles). Nowadays you can visit many college and pro programs and see the bench press being modified. Some coaches use the board on chest to stop the athlete from going too low. Others only allow the athlete to go to a depth of 90 degrees. A few don't even program barbell bench press. They only incorporate dumbbell bench. Do these lifts instead...
-Modified bench (90 degree, board), dumbbell bench, modified incline press (90 degree), PUSHUPS with resistance band.

3. Barbell Back Squat
The back squat disciples, apologist & worshippers are losing their minds right now. Before you attack me answer this question. If a fat person who weighed 300lbs or more asked you to put them over your shoulders and squat would you do it? Why not? It doesn't make sense and your risk of getting injured is high. The body or spine is not meant to have an excess load of weight on it. The spine suppress which could cause nerve and/or disc damage. True story. When I trained for the combine I started out running a 4.85. I was training there 6 days a week for 2 months and never back squatted. I left running a 4.66. Squats obviously had nothing to do with my performance. Do these lifts exercises instead...
-Front squat, Bulgarian Split Squat, Lunges (forward, walking, backward, lateral), BOX OR SLED PUSH/PULLS.

Tim Crowder

11/30/2021

"FREE" EVALUATIONS!!! Football athletes (Grades MS, HS)

Please signup 24-48+hrs in advance to reserve spot through facebook, email ([email protected]) or instagram DM (Nuclear Athletes). We will contact you to confirm.

Includes: Body fat testing, speed (10, 40yd split), pro shuttle (5-10-5), broad jump, position drills. You will receive a written version in the following days.

DATES: December
12/5: 9, 10:30, Noon, 1:30pm
12/11-12: 9am, 10:30, Noon, 1:30pm
12/18-19: 9am, 10:30, Noon, 1:30pm
12/20-23: 9am, 10:30, 4:30pm
12/26: 9am, 10:30, Noon, 1:30pm

11/28/2021

How To Build An Offseason Resistance Program for Sport?

1. Sport
Identifying the sport is the first step toward building an offseason program. The sport will dictate exercise selection and energy system used.

2. Age/Experience
Age is another important factor that will dictate exercise selection, frequency and intensity.

3. Frequency
By knowing the timeframe (day, week, month or season) will determine resistance components, exercise selection and intensity.

4. Time
By time we are referring to minutes or hours which determine exercise selection and resistance.

5. Size
*Individual, small group (4-12) or large team (20+)
As a coach quality will always be more preferable than quantity. Even in a large team environment you want your program to be as individualized as possible. There is not a "one size, fit all" program because all humans have different body types, strengths & weaknesses.

MOCK RESISTANCE PROGRAM

-Sport: Football
-Age: HS (freshman)
-Frequency: Offseason (Meso: Winter-Spring, Mini-Monthly,
Jan.-May)
-Time: Mon-Fri, 6:30-7:45am, Breakfast 8am
-Components: Jan-Feb (Muscle endurance-6wks),
Mid-Feb-March (Strength-6wks), Apr-May (Strength/Power combo-6wks)
-Size: Large team (80) (coach/athlete ratio-1:10)
*Recovery week after each cycle.
*Off week: Spring Break
*MAX week prior to spring break and end of year.
*During spring ball we will modify (intensity) program since skill will be the main component.

11/18/2021

OFFSEASON FOOTBALL PROGRAM...JANUARY...coming soon...

Hello to all of our current and future athletes. Many of you are currently in the playoffs. Some of your seasons have ended. Whether your season went well or not so well ask yourself, "what did I learn and how can I improve?" Nuclear Athletes is here to help you create a PRODUCTIVE offseason plan. Many athletes want to put in the work but don't know how.

1. Decompression: After the season we recommend taking at least 2-4wks off from any football activity. Play other sports, find hobbies outside of sports. When you start your school and outside training programs you should feel healthy, re-energized and ready to start, not banged up. The only workouts you should be performing during this time are general conditioning (jogging, cycle, swimming, other sports, calistenics-pushups, pullups, bw lunges, etc.), 2-3x/wk.

2. Self-Evaluation. Form a questionnaire. Ask yourself, why did I have a successful season or not? Why did I drop too many balls this season? Was it due to technique or confidence? Why didn't I make all-district, all-state, etc? What did the other guys do at my position that I didn't? Why was I injured throughout the season? Did I not work hard enough or did I not recover hard enough over the offseason? Do I need to gain or lose weight? I want to get faster. How? How can I become more mobile?
*Schedule a postseason meeting with your coach and ask what must I do to help the team, get on the field, make all-district or BE GREAT? Whichever your situation warrants.

3. NUCLEAR ATHLETES "FREE" EVALUATIONS.
Prior to beginning our offseason program (DEC, JAN) we have MANDATORY evaluations. We measure body fat, speed, mobility, "functional" strength and position. We guide the athletes in building an offseason PLAN not only for our program but their school programs. Take advantage of this opportunity. IT'S FREE!!!

*We will post the exact dates on facebook and our website (nuclearathletes.com) in the coming days. In order to sign up send us a message through facebook or email ([email protected]). Our response is the confirmation.
If you decide to cancel please notify us within 24hrs or prior which gives us time to fill the spot.
*What to Bring: CLEATS, tennis shoes, WATER, athletic attire, pen or pencil, notebook or spiral (notetaking).

4. NUCLEAR ATHLETES FOOTBALL OFFSEASON PROGRAM
-Start date: January 3rd (Early Bird)
*Official date: January 31st
-Emphasis: SSMR (Speed, Stabilization, Mobility & Range of Motion), Position development
-Age: Middle & High school
*If you are in 5th grade & want to train you must possess the maturity at evaluation in order to qualify.
-Rate: $55 (daily), $100 (weekly), $185 (bi-weekly (2wks),
$360 (month-4-5wks, depending on month)
-Training Schedule:
*Mon, Wed (Offense): 5:30 (QB), 6:30 (QB, WR, TE, RB), 7:45 (OL)
*Tues, Thurs (Defense): 5:30 (DB), 6:30 (LB), 7:45 (DL)
*Sat: 9am (OL,DL), 10:15 (QB), 11am (QB, WR, TE, RB),
12pm (Back 7-LB, DB)
*Times will fluctuate depending on emphasis.

05/27/2021

Come June 7th we're back to developing FOOTBALL PLAYERS PERIOD!!! Speed, Explosive-Power, Change of direction, Position development. Be advised, we work alongside the school programs. No skipping school workouts. Check website, www.nuclearathletes.com

03/17/2021

What are the MAIN Causes of Injury in Athletic Performance?

1. Lack of Recovery (Overuse)
When you perform "strenuous" physical activity DAILY without adequate recovery, the body will break down. Imagine driving your car at over 100mph daily & breaking repeatedly at high speeds. Your brakes will wear out sooner & the engine won't last long. You can train 7 days/wk but the intensity must vary in order to allow recovery. Ex. Mon-High, Tues-Low, Wed-Medium, Thurs-High repeating sequence.

2. Lack of Strength
When I mention the word "strength" I am referring to the ability to perform a task. The task could include running, jumping, lifting or a mixture of all. Some coaches, not all, have been guilty of "rushing" the natural progression in building strength. Each offseason I prep our professional athletes for the heavier loads down the road. We have a pre-conditioning phase. There is a heavy emphasis in technique, stabilization & movement patterns. During the conditioning phase the athletes are ready to handle the heavier loads. Their bodies are more stable, plus they are in better condition. Anybody can make a workout hard, but few can make a hard workout smart.

3. Muscle imbalance
Proper programming is the lifeline to keeping athletes healthy. For example, one of my professional athletes was constantly injuring his hamstring during the season which was affecting his availability to play & future earnings. I put him through a few exercises & his quads were 2-3x as strong as his hamstrings. Hence, muscle imbalance. During that offseason we focused more on unilateral leg exercises since he had mainly performed bilateral programs. I added hamstring strengthening as a core lift, instead of auxillary or assistive exercise like he had in the past. He no longer have hamstring issues & made the pro bowl for the 1st time.

4. Flexibility
Your muscles are like a variety of rubberbands with different range of motions & tension. There must be a happy-medium in pertaining to stretching. The band improves its elasticity (ROM) when warm. When cold there is possibility it may tear. You cannot stretch the muscle too far because it could tear similar to a band. Or it will lose its tension. This is why I incorporate "functional" stretching. We stretch while moving. I no longer incorporate "static" stationary stretching due to the lack of functionality.

4. Genetics
Sometimes an athlete can do all the above correctly & still suffer from injuries due to genetics. Unfortunately, we were not all created the same. But we all have gifts & it is up to us to find them.

03/10/2021

D-LINE "TRENCH WARFARE"

Willie Jefferson-DE, 6'6 250
CFL Winnipeg Blue Bombers
2019 CFL Defensive Player of the Year

Jackson Jeffcoat-DE, 6'4 255
CFL Winnipeg Blue Bombers
University of Texas All-American

I have been working with these athletes for years now. I remember the first few weeks. There was definitely an adjustment period. One thing ALL of our athletes talk about when training is TEMPO!!!
I wholeheartedly believe in coaching "effort", "physicality" & "MENTALITY" to the point it becomes a habit. Those 3 components had a profound impact on my career.

This was only the GAUNTLET portion of practice. After this we got into run fits, hand-to-hand combat, pass rush moves & 2min drill.

Address

Round Rock, TX
78665

Telephone

(512) 538-7747

Website

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