Speed and Strength Coach, with the will to take your performance to new heights.
11/17/2022
Words cannot describe how proud I am of this kid! 👊
Her dedication to perfecting her skills in and out of the water goes unmatched.
Calie is headed to the University of Nebraska Omaha to continue her academic and athletic swimming career.
Thanks for letting me be apart of your journey! Job is not done yet, we still got senior season approaching 🤫
Watch out you are about to receive a hell of a Division 1 Athlete! 😤
herrick 🏊♀️
02/15/2022
This kid right here is one of the hardest working kids around!
She never complains, and is always looking forward to training!
I had to share some photos of where she started and where we are to date on her speed training!
Second photo is of her first time running the 20yd flying 10 at 2.12!
Third photo is most recent time hit last Sunday at a zoomin 1.86! 🔥
Ethne hit her goal of 11mph! 🏎💨💨
One of the key points in her training was hip projection, as soon as she got control of how to operate and orient her hips into a position to produce force, it was all up from there! 📈
Proud of all the hard work she’s put in. 👊
The grind never stops, let’s get to work 💪
01/08/2022
Extremely Grateful to receive
🔨Coach of the Year!🔨
I would really just like to thank all the people around me that help me grow and challenge me throughout this process!
strengthcoach ._schwartz .mctavish .and.fitness .bradyg
and Coach Tim Wills
All of these people are some of the smartest, most intelligible that I have ever met, and I one day hope to return the favor.
I’d also like to thank the genius of for starting me down this path almost 10 years ago!
Props to my lovely lady for putting up with my long hours day in and day out.
The grind never stops…
year 2 underway 😤
This is one of my favorite dead bug variations! 💪
I have been using this variation with some of my overhead athletes, especially my baseball players and swimmers!
I love where it places the load over head, making it even more challenging for the core / pelvic floor to keep the hips up and the low back / rib cage flush with the ground!
This is a Bottoms Up (KB) OH Dead Bug!
You can do this variation with a med ball, single dumbbell, or kettlebells!
🎥:
⛓Posterior Chain ⛓
Developing the posterior chain is essential for increasing speed, explosiveness and strength! 💨💥🦵
This is a SIngle Leg Barbell RDL! (Unilateral Exercise)
Unilateral exercises are used to correct bilateral deficits when performing bilateral exercises!
This is a great form of training for someone who is coming off an injury and has atrophied muscle in the injured limb!
03/05/2021
I am immensely grateful for the opportunity that has given me. The amount of knowledge and expertise from fellow trainers here is world-class, truly one of the best in the industry. Its amazing how quickly you can become humbled going into this profession...and I can’t thank my coworkers enough for allowing me learn and grow everyday. I strive to become the best coach/trainer that I can be....that I will be.
Thanks Kratos gang!.strengthcoach ._schwartz .bradyg .mctavish
Developing speed is one of my favorite aspects of training! 💨💨
Here is a sprint start variation (Depth Drop to Sprint) that I like to use in order to enhance the ability of ones stretch shortening cycle (SSC)!
The drop increases the rate of loading (amount of force applied) in order to also increase the storage of elastic energy in tendons during the eccentric and amortization phases of the SSC! This extra energy is then used as an additional propulsive force in combination with the concentric action of the muscle!
Hence more force production, which leads to greater acceleration and sprint speeds!
Was introduced to these way back in the day by a friend and fellow trainer of !!
🐆🐆
Give this a whirl if your feelin froggy!
Had to shoutout Jamontae! 💪
Jam has been workin with me for the past couple months, and the amount of hard work and effort he puts in everyday is hard to come by!
He strives to become better, and is always asking when we can get some work in!
I remember the first week he came in, it was very challenging, could hardly get 275 up once!
Now hitting 315 for 4 sets of 5 🤯🤯
Love to see it!
Keep workin hard my man! Appreciate all you do!
Box Squat!
This exercise is a great tool to use for developing strength in young athletes and/or athletes who are lacking in areas during their regular squat pattern!
I was first introduced to this exercise back in college by ! I definitely don’t miss the 20 rep finisher on squat days 😂
The box squat can be used to isolate specific muscle actions that may be lacking in athletes, aids in achieving proper depth in a squat (providing an external reminder), and also isolates either the quadriceps or the posterior chain dependent on if an athlete is hip or knee dominant!
I find this exercise most beneficial with young athletes who are untrained, but this exercise works for all levels!
Working all planes of motion is essential for an athlete who is training for their sport.
Especially the frontal!
The slide board allows one to train laterally (frontal plane) to induce lateral speed, agility, coordination, balance, and explosive power towards ones sport!
It is crucial for sports involving movement in all three planes!!🏀⚽️🏈🎾
Incorporate this into your training if you have the access to the equipment, if not, there are tons of ways to elicit work in the frontal plane!
📸:
09/11/2020
9/11 Memorial Workout with gang! 🇺🇸🇺🇸🇺🇸
| Monday | 9am - 5pm |
| Tuesday | 9am - 5pm |
| Wednesday | 9am - 5pm |
| Thursday | 9am - 5pm |
| Friday | 9am - 5pm |
| Saturday | 9am - 5pm |
| Sunday | 9am - 5pm |