TNT Strength and Fitness

Stop stretching. Start preparing.

If your entire warm-up is 10 minutes of static stretching, you’re missing the point.

Before you train or compete, your body needs to prepare for the demands you’re about to put on it. Being properly warmed up will also help drastically prevent injury as well

That means:
🔥 Raising body temperature
🧠 Activating the muscles you actually need
⚡️ Moving through the ranges of motion you’ll use
🏋️‍♂️ Gradually increasing intensity and load
🎯 Getting your nervous system ready to perform

Stretching can have a place, but stretching alone doesn’t prepare you to sprint, jump, lift, cut, or swing a racket.

Don’t just make your body more flexible. Make it ready to perform.

Your warm-up should look like a rehearsal for what comes next.

Save this for your next training session.

Has your total been stuck at the same place for months or even a year or two? 

Have you been looking online for the latest and greatest  trending exercise that "guarantees you'll add 30lbs to your bench in x amount of time"? 

Or are you stuck thinking the answer is MORE. MORE volume, MORE accessories, MORE sets? 

Or pulling cookie cutter programs off the Internet because a random person with different levels, different weak points, different everything ran it? 

The real answer is simple. The reason you've stalled is because you haven't been screened properly. You've been hopping from one "solution" to the next with no real reason why. 

Odds are you don't even have a strength problem as a whole you just don't know where your hang ups are because the real problem is the diagnosis. 

No cookie cutter program is going to help you find those issues and jump start your progress again. But if you continue to guess then you will be stuck with lack luster results. 

All my lifters have added hundreds of pounds to the their totals since starting to work with me. And all of them run programs I have built specifically for them based on what I saw in their screening assessment 

It's time to stop guessing and get back on track, DM me for how I can help you get your progress back on the rails! 

Your hamstrings need to be strong AND built.

Strength and hypertrophy aren’t competing goals.

They’re two pieces of the same puzzle.

💪 Hypertrophy gives you more muscle tissue to work with. More contractile tissue means more potential for force production, resilience, and capacity.

⚡ Strength teaches that muscle to actually produce force when you need it.

For an athlete, that matters.

Your hamstrings have to produce and absorb force when you’re sprinting, accelerating, decelerating, changing direction, jumping, and getting into awkward positions.

So don’t just chase a bigger hamstring.

And don’t just chase a bigger number on your deadlift.

Build the muscle. Then teach it to use it.

That’s how you build hamstrings that are useful, not just impressive.

What are you training more right now: strength or size? 👇



Stephanie Jewell

If your hips and core can't stay locked in while your arms produce force, you're losing speed with every sprint, throw, serve, and change of direction.

That's why I love bird-dog rows.

This isn't just a back exercise.

It's about learning to:
✅ Resist rotation
✅ Build shoulder stability
✅ Improve core control
✅ Transfer force more efficiently

Strong athletes don't just create force.

They control it.

Question for you: What's the hardest part of training your core... feeling it work, staying balanced, or knowing which exercises actually carry over to your sport? Drop your answer below. 👇

💥The athlete that produces force the fastest usually wins.

Not the strongest. Not the biggest. The fastest.

This complex will build explosive power that will carry over to jumping. sprinting. cutting. throwing 💪

If you're getting stronger but not faster you are leaving performance on the table.

Don't get left behind. Don't be the slow one.

Train for the game not the gym

If your goal is to be faster and more powerful this deserves to be in your program. SAVE it 💪

Jason