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Turned 40 today. Went OTS and worked Cleans up through 275→295→315→335→355💩 PRs don’t care about birthdays 😂
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Friday’s CleanComplex focused on reducing the weight, increasing the speed , and reinforcing key positions. The three-position clean complex lets us progress the demand through the pull: High hip → e
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This block shifts back to flat Bench: Heavy top set of 5, followed by back-off work to accumulate more quality pressing volume. 315x5 on the top set this week. From there, upper accessory work fills
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Today’s PRIME consisted of Broad Jumps, resisted SLAT Treadmill Sprints, and Max Velo on the ARC Treadmill. Stay young my friends! #Speed #jump #sprint #training #athlete
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Complexes let us build the clean part by part. Clean pull → reinforce positions and force into the ground. BTK high pull → teach patience and vertical extension. ATK power clean → develop speed and t
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New Morning Crew training block @ PLAE HQ
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Strength helps you move heavy weight. Power is what lets you react and use it quickly. Catching yourself when you trip, changing direction, jumping, or quickly getting up stairs—all rely on producing
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Best caption for @i_foster12 sheer look of disappointment wins ⬇️
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285 x5 → 265 x5 Heavy is part of it. Effort is the rest. Top set to push load. Back-off to push the stimulus. #strengthtraining #benchpress #hypertrophytraining #trainhard #sportsperformance
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🏃‍♂️💨 Road to 20 @ 40 🤷‍♂️
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On Monday’s we SQUAT. The variation matters less than the pattern. Not every ‘athlete’ has the mobility, structure, or training history to hit the positions necessary to Front Squat. That doesn’t mea
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The Hip Press is a great way to load the lower body while maintaining proper positions. You can push intensity, accumulate mechanical tension, and train the hips and legs without the same constraints
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About @performance_coachd

Alex Derenthal, MS, CSCS is a Instagram growing creator. With 654 followers and 12 posts, performance_coachd's account shows a follower-to-following ratio of 0.8:1. View all content anonymously on Pictame - no login required.

performance_coachd's engagement rate sits at 7.52%. That's 50% above what you'd typically see for accounts with 1K-10K followers (average 5%) — a sign of a genuinely connected audience.

Out of the last 12 posts, 100% are videos and 0% are photos. New posts appear roughly every 2 days — a steady, reliable rhythm. Captions lean moderate, averaging 346 characters.

7.52% engagement rate — 50% above average for 1K-10K follower accounts.
New content every 2 days — a steady rhythm.

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performance_coachd
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@performance_coachd

Alex Derenthal, MS, CSCS

Public
Posts
12
Followers
654
Top Hashtags
#strengthandconditioning#strengthtraining#sportsperformance#olympiclifting#athletedevelopment#powertraining#benchpress#jump

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Following
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Avg. Likes
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Engagement
7.49%

📈Director of Human Performance @plaeglobal 🏋️Strength & Conditioning Coach 🏈Temple Football Alumni ⏱️15 years Colleg...

www.plae.us/perform
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