Evolve Strength & Conditioning

08/11/2026

APEX | ATHLETICISM IS THE SPORT™️
Very fun and challenging event.
33, 180lbs (am I at that age where it makes a difference…idk)
Was happy with every event except the mile. After the deadlift I wanted to puke, and immediately started cramping when the mile started.
The deadlift and mile were 2 things I didn’t train at all, so makes sense that they both destroyed me. Although I was pumped about deadlifting 405x27 .

MB throw- happy about this, hoping to get 60 ft (20 yards). Found this was very hard to improve in training.
Broad jump- massive PR
Vert- was hoping to beat 37” but not bad for me.
40- was nowhere near 20mph which I’ve hit before so I’m hopeful I can get into the 4.5’s.
Bench- after the deadlift I was completely gassed. Got 16 but the ref stole a rep from me.

Overall it was a very fun event, and more challenging stamina wise than I expected.
Joints need a break but I’ll do another for sure.
And actually train the mile 💀

08/04/2026

In season is an extremely important time to train. (Especially now since there’s pretty much no offseason for kids)
Gain a competitive advantage by training in season.
Your future self/post season self will thank you.

08/03/2026

Kevin tenezaca 225 bench.
We’re barely benching right now too. More lower body training than anything. With the soccer season about to start we’re hitting 6 sets of pressing total per week.
And still getting stronger.
Train harder, train smarter.

07/21/2026

Blake king Blake’s the perfect example of hard work paying off.
We’re heading into 9th grade benching 150+lbs and hitting low 1.6’s in the 1-10 yard acceleration.
Massive competitive advantage over his peers.

He’s been training here non stop pretty much since I opened Evolve. Through every lacrosse season he’s kept showing up and putting in the work. This is how you make progress.

We don’t have time we make time.
It’s easy to be motivated for a month or even a couple months. But when the schedule gets busy and the training feels like groundhogs day (great movie young bucks/shout out Jared Bidne) are you going to keep putting in the work?
I hope so.
Your future self will thank you.

Done.

07/13/2026

07/09/2026

Full Lower Body Day
Training to be as athletic as possible and to place well at Apex.
Turn your body into a weapon 🧨 💣
1a. Heavy March
1b. 1-10 yard sprint
2a. Resisted sprint
2b. 10-10 yard sprint
3a. 35lb jump (best 28.2”)
3b. Jump (best 34.3”)
3c. Broad Jump (best 9’5”)
4. Box squat
5a. Step Ups
5b. GHR