LUCAS RAMN

THE START

In the summer of 2024, Lucas Ramn joined Antler Pro Performance as one of the very first APP athletes.

He was coming off a starting-level season with the Stockholm Mean Machines. Solid contributor. Low-profile impact. A good foundation - but clear untapped potential.

When we assessed him, his initial Overall Athletic Score (OAS) was 76,7.

His numbers at the time:

Bench Press – 120 kg
Back Squat – 155 kg
Power Clean – 100 kg
Broad Jump – 242 cm
40-yard Dash – 5.3 s

A strong base, but not yet built for the next level.

That was the starting point.

THE PROCESS

Development at APP is never random. It is structured, phased, and measured.

Lucas entered a six-month offseason program built around six phases, each lasting four weeks. He trained three full-body sessions per week.

The first objective was clear: rebuild what a long season takes away. Muscle mass, structural balance, and movement quality were the priorities.

We focused on controlled hypertrophy and progressive strength development while reintroducing plyometrics and rebuilding Olympic lifting technique from the ground up.

Each phase rotated exercises to create new stimuli, but the core movement patterns remained consistent:

Squat. Hinge. Push. Pull. Jump. Sprint.

Throughout the entire process, Lucas received continuous video feedback and technical corrections. Small adjustments. No wasted repetitions. No guessing.

The goal wasn’t just to increase numbers. It was to build a more explosive, resilient, and complete Defensive Lineman.

THE RESULT

Six months later, we retested.

Bench Press – 145 kg (+25 kg)
Back Squat – 190 kg (+35 kg)
Power Clean – 110 kg (+10 kg)
Broad Jump – 268 cm (+26 cm)
40-yard Dash – 5.17 s (-0,13 s)
10-yard Dash – 1.71 s (-0,2 s)

His new OAS Score: 80,9.

The numbers improved significantly - but more importantly, his athletic profile shifted. Stronger. Faster. More explosive.

Structured development had raised his ceiling.

THE IMPACT

The physical changes translated directly to the field.

Lucas delivered the most dominant season of his career in the Swedish Superserien. He emerged as a true playmaker on the Defensive Line, finishing the season with career highs in: Tackles, TFLs, Sacks and Forced Fumbles.

Impact plays across the board.

The structured offseason didn’t just build strength - it built capacity and consistency.

The outcome?

His first call-up to the Swedish National Team.
A professional contract with the Nordic Storm.

THE TAKEAWAY

Lucas’ journey is not about random improvement or temporary momentum.

It is the result of structured programming, consistent execution, measurable progression, and long-term development planning.

From a 76,7 OAS starter to a nationally selected professional - through engineered performance development.