07/16/2026
Learn from my mistakes, training can really be a super simple process
Keep the main stuff the main stuff
DM me if you need any help
Rotger Elite Performance
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Coach Jason Rotger MSc. Exercise science - certified strength coach, PT , and nutrition specialist
07/16/2026
07/15/2026
I prayed for you ever single day since I was 12 years old
11 years later God gave me more then I could have ever asked for
Happy 3 year anniversary my liefie ❤️
Here’s to a lifetime of more adventures! (And yes that’s Nicole paragliding under me in the last slide)
Just because there is some form of pain, does not mean you have to stop training
If you have a specific goal such as benching 315lb, you need to find ways around that pain WHILE addressing the issue
It took me 3 years of training in shoulder pain, and it’s been 3 years after shoulder surgery trying to get back to the strongest I’ve ever been
These are the current things working to train through shoulder issues while still pursuing a big bench
Send this to someone you can out bench🙌🏼
07/13/2026
Today was still a sick day of training
3x3 banded broads sadly turned into 2x3 banded broads😂
The longer I’ve been coaching athletes to sprint faster and jump higher
The more I realize, keeping the main thing the main thing is the most important
Small variations around the “steak and potatoes” of the workout should be aiding in the enhancement of that quality
- in this case improving max speed
This is exactly how I’m training everyone in the Rotger Elite Performance group to sprint faster then they’ve ever run‼️
07/10/2026
This is a big reason I believe coaches should practice what you preach
Or at least make an attempt to do the lift or something similar
Would you trust a chef who doesn’t taste his own cooking?
07/09/2026
My athletes follow a high low split
High days - sprints / jumps / weights
- these days are done on harder surfaces, maximizing the body’s speed potential and SSC
Low days - tempo runs, circuits, these are lower intensity higher volume
- do these days on softer surfaces because we’re looking for recovery/work capacity adaptions
Changing the surface depending on the day has made a HUGE impact on myself and my athletes injuries + results on the track
Feel free to comment any questions you have on this!👇🏼
07/08/2026
For field athletes I also do a 5-10-5 but his groin was tight so we skipped it
The reason I time the first 10m and last 10m is to measure the velocity drop off
When we start training I will use that as a guide, now that I know his max speed and starting speed
In 10m segments where is he weakest? 20-30, 15-25? Etc.
That way we can truly attack on his weakness while building up everything else
Great first day for vasco! 1.61 on the 10 and 1.09 on the fly 💪🏼
Parents in the Miami area, if you have an athlete that needs to sprint faster or become more explosive. DM me for more details!
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