Strength
Coached lifts, logged every session. Squat, bench and power clean are the measures; technique comes before load.
08PERFORMANCE
KNIGHTS PERFORMANCE
Built inthe weight room.
Strength, speed, fuel and recovery. And Knight Lab, where players and coaches track every rep, every PR and every pound.
Photo: Eduardo Cano Photo Co. / Unsplash
Four things.
Every week.
Speed
The 40, the vertical and the shuttle, tested on a calendar so progress is measured, not guessed.
Fuel
Real meals, steady hydration and enough of both. In late-summer heat, water is part of the playbook.
Recovery
Sleep, soreness and readiness. A tired player gets better coaching, not more reps.
Fuel and
the heat.
General guidance for athletes and families. The athletic trainer has the final word for your athlete.
Game day
Eat a real meal
A full meal three to four hours before kickoff: carbohydrates for energy, some protein, nothing new. A light snack closer to the game if hungry.
After training
Refuel soon
Carbohydrates and protein within an hour or so of lifting or practice. Chocolate milk and a sandwich count.
Hydration
Weigh in, weigh out
Weigh before and after practice. The difference is fluid to replace before the next session. Pale urine means you’re on track; don’t overdo it either.
Summer heat
Build up to it
Ease into the heat over the first couple of weeks, water on every break, and tell a coach at the first sign of cramps, dizziness or headache.
Supplements, cutting weight or bulking plans go through the athletic trainer and your doctor first. Sources: NATA on fluid replacement Korey Stringer Institute on heat acclimatization
Weight room
leaders.
Coach-verified records from Knight Lab. Shown here with sample athletes until the team goes live.
KNIGHT LAB · PLAYERS AND COACHES
Your numbers.
Your progress.
- Every rep, logged
Players log sets from their phone in the weight room. New personal records go to a coach to verify before they post.
- Trends that mean something
Strength, speed, height and weight over the season, on one screen, for each player and for the team.
- The leaderboard
By position and class, including strength for your size, so a 160-pound corner can top a board. TV mode for the weight room.
- AI analysis, coach approved
Knight Lab reads a player’s position, size and numbers and drafts what to work on next. A coach reviews every word first.
Preview with sample athletes. Players see only their own numbers, parents see their athlete, and coaches see the team. No player data is sold or shared.
