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Rotger Elite Performance Coach Jason Rotger MSc. Exercise science - certified strength coach, PT , and nutrition specialist

10/07/2026

18 weeks of training for APEX | ATHLETICISM IS THE SPORT™️

There is absolutely NOTHING you can do the week of a competition to become better

But there’s 1000 things you can do to become worse

Each session the week of a big comp, leave feeling better then you started and add more rest days

Slowly been rehabbing my hamstring, this is the fastest I’ve gone in 3-4 weeks

Stayed at 90% ran each rep at 4.95 which is my 95% best time feeling too easy, very pleased

Super low volume, accidently PRd at 9’ 8” but I’ll take it

Started at 9’ 2” 18 weeks ago so this progress has been 👌🏼

I have still yet to throw a 8lb ball

I only have access to a 10 and 6lb ball

I’ve thrown almost 20 with a 6 and about 17-18 with a 10. So hopefully I can hit 18-19yd with an 8

Nothing gets me feeling bouncier then fast split jerks

Each time I’ve done these I hit a vertical jump PR the same day

Chasing supramaximal contraction velocities

Non specific to the events so I’m not in my head about approach, feeling, comparisons, etc.

10/05/2026

If your a highschool boy and you can beat these results, your pretty athletic, just to give you a reference point

Safe to say first block of training was a success with FIU Jumps and Multis

Shoutout to all the girls who balled out today(guys results posting soon)

10/03/2026

If you’re a strength coach and you’ve never made your athletes do a double take, are you truly a strength coach🤔

This is what training for APEX | ATHLETICISM IS THE SPORT™️ inside a college weight room does 😂

10/02/2026

In a max speed session, the MAX amount of exercises I’ll prescribe is 3-4

Max speed is such a unique stimulus I try and preserve the goal of the session by

1. Positions (warm up drills or wickets)
2. Outputs (via timing)
3. ⬆️ ecc braking (via hopping)
- in my masters research, ecc. Braking and peak power were the 2 biggest indicators in improved sprint speed

The way I accomplish these task varies from session session, but here’s how we did it in the first block

Week 1: 3x10+10
Week 2: 3x10+10
Week 3: 3x15+10

The goal here is to introduce max effort upright sprinting, touch on it and move on

Week 1 spacing: 1.65/1.85m
Week 2 spacing: 1.75/1.9m
Week 3 spacing: 1.85/2m

This should have the “oh crap I’m gonna step on it feeling” to force faster frequency, which will later turn into greater stride length

Plyos go from extensive ➡️ intensive

Single leg hops have the biggest carry over the max speed IMO - also these are jumping athletes and they NEED plyo volume

Weds we have low volume intensive hops, Fridays are extensive

10/01/2026

OVR Performance has been my go two VBT when tracking

Getting stronger is just simple math + letting er rip

The VBT makes it easier to do so

10/01/2026

So excited to watch Nicole Rotger compete at APEX | ATHLETICISM IS THE SPORT™️ Miami next weekend!

She is going to be by far the hardest worker in the field

Growing twins, gaining weight so fast, and battling common pregnancy symptoms

AND SHES STILL IMPROVING

If your sprints or jumps are not improving you need to
1. Look at your training
2. Consider a coach change
3. Really question your consistency and desire for X results

09/30/2026

I don’t believe in waiting to test - do it safely as fast as possible!

The past 4 weeks of training have progressed extremely well

Can’t wait to see the results for FIU Jumps and Multis jumps next week🙌🏼

09/30/2026

You don’t need to add this as a completely seperate exercise

I usually perform 2x20-30m before EVERY sprint session towards the end of the warm up and before the build up sprints

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