MettleWorks Athletics

09/18/2026

At 69 years young, Judy Lynne still living life — and doing it on her terms. ❤️💪

As her coach, I couldn’t be more proud of her. She completed a HYROX 🏅, drove 🚙 all the way to Alaska and back with her buddy 🦮, conquered the Labyrinth 🪨

She’s proof that getting older doesn’t mean slowing down. It means continuing to challenge yourself, stay strong, have adventures and LIVE.

69 years young and just getting started. 🔥

09/05/2026

OFF-SEASON WORK.
VARSITY READY. 🏀🔥

An inside look at 10th grader Delaney Walters putting in the work this off-season as she prepares for her upcoming varsity season with stmaryswbb.

Delaney is a phenomenal basketball player with the talent, work ethic, and mindset to compete at the highest level. Now it’s time to take that next step. 💪🏀

The work you put in when nobody’s watching is what separates you when the lights come on.



This session takes about 45–60 minutes and is ideal 1–2 times per week during the off-season.

For high school and college basketball athletes, I generally keep the strength work in the 3–5 rep range and the explosive exercise at 3–6 high-quality reps. Once bar speed or jump height drops off, it’s time to end the set—contrast training is about maximizing power, not accumulating fatigue.

Full workout
💪🏽Strength (not shown)
1-5x5 Reverse lunge off rack

💥Contrast training
2-3x5
A-Bulgarian split squats
B-Bulgarian split jumps

3-3x16(8 out 8 back)
A-Walking lunges
B-3x4 single leg bounds

4-3x4 single leg seated box jumps

5-3 sets max hold Copenhagen (not shown)

Bulgarian split squats
Bulgarian split jumps

* Single-leg power
* Improves balance and stability
* Reduces left-right strength imbalances

Walking lunges
Single leg bounds

* Sprint power
* Single-leg force production
* Better acceleration and deceleration

Single leg box jump

*Dead stop power generation
*Unilateral strength translation
*Fixing strength imbalances
*First step quickness

08/29/2026

💥6 month anniversary working with Jesse at his home in
Upper body day 💪🏽
Major improvements

08/03/2026

Power isn’t just about strength—it’s about speed. ⚡️

The 1 Power Sn**ch + 1 Hang Power Sn**ch complex builds explosive hips, reinforces elite movement mechanics, and teaches athletes to produce force faster. Whether you’re sprinting, jumping, throwing, or changing direction, this transfer carries over to every sport.

Train power. Move faster. Perform better. 💥🏋️‍♂️

07/31/2026

Happy Hour Crew
From one bar 🏋🏻‍♂️ to another 🍹

07/30/2026

07/16/2026

MWA HAPPY HOUR
Half price memberships
Happy hour classes
Monday 8pm
Wednesday 8pm
Thursday 7pm
Saturday 10am
Call, text 631-9441954 to join

07/07/2026

Full body workout with swimmers