Thedeal Fitness

Thedeal Fitness - Ohio U Alumnus (B.A.Sc)
- (CFL) Grey cup champ ‘13
- Group & Private training
- Functional Training & Sports Performance

09/20/2026

Bag rundown, big dog to open and close it out 🐕⛳
Putting drill to every club in the bag.

Which swing was the cleanest?

09/18/2026

YOUTH SPORTS TRAINING 🔥

If your child plays sports, don’t just let them practice the sport train their athleticism too.

Speed ⚡️
Agility 🔥
Footwork 👣
Strength 💪🏽
Coordination 🧠
Explosiveness 💥
Confidence 📈

The goal is to help young athletes move better, build a stronger foundation, and become more prepared for the demands of their sport.

Parents if your athlete is ready to take their training to the next level, DM me “ATHLETE” to get started.

09/14/2026

🥍🔥 LACROSSE AGILITY & FOOTWORK!

➖Eyes downfield👀
➖Stay in tempo⚡
➖Attack with power & precision💪

We’re working on:
🔹 Quick feet & change of direction
🔹 Re-dodges & rolls
🔹 Explosive movement
🔹 Game-speed footwork
🔹 Finishing with a 🔥 strong shot

Don’t just train moves, train how you play.

🥍 Speed. Skill. Separation. Finish.

09/10/2026

🔥 6 PEOPLE. 6 WEEKS. LET’S GET RESULTS🔥

I’m looking for 6 people who are ready to commit to themselves for the next 6 weeks.

🎯 GOAL: WORK TOWARD LOSING UP TO 20 LBS

I’m making this challenge AFFORDABLE because I want people to have access to coaching without spending hundreds or thousands of dollars.

🏋️ Workouts
🥗 Nutrition guidance
📲 Daily accountability
⚖️ Weekly check ins
💪 Coaching & support
🔥 6 weeks of consistency

💰 ONLY $197 FOR THE FULL 6 WEEKS

That's just $33/week

🚨 ONLY 6 SPOTS AVAILABLE

If you’re ready to stop starting over and finally commit to yourself...

DM me “20” and I’ll send you the details.

🔥 6 PEOPLE. 6 WEEKS. LET’S DO THIS.

09/08/2026

HOW TO AVOID A POKE CHECK 🥍🔥

😮‍💨

09/08/2026

🚨 WANT TO GET FASTER? STOP IGNORING YOUR POSTERIOR CHAIN.

💡Speed isn’t just about moving your legs faster.

🔥Your glutes, hamstrings, and posterior chain are responsible for producing force, controlling your stride, and helping you put more power into the ground.

If your posterior chain is weak, you may struggle to:
⚡ Produce force quickly
⚡ Accelerate explosively
⚡ Maintain top end speed
⚡ Controlling your stride

3️⃣ Exercises to build it:

1️⃣ Nordic Curls
Build serious hamstring strength and eccentric control.

2️⃣ Single Leg Hamstring Ball Rolls
Train the hamstrings one leg at a time while challenging stability and control.

3️⃣ Banded Single Leg Snap Downs
Develop single leg stiffness, coordination, and the ability to rapidly absorb and redirect force.

💡 The goal isn’t just stronger hamstrings.

It’s teaching your body to produce, absorb, and transfer force FAST.

And that’s what speed demands.

Strong posterior chain = better force production = more explosive movement.

Save this for your next speed session 🔥
Send it to an athlete who wants to get faster.

09/07/2026

Here are 2 drills designed to help you stay unblocked and make plays as a linebacker! 💪🏼🔥

Football Drills:
🔥 LB Pursue and Avoid Drill
🔥 LB TRACKING DRILL

09/02/2026

Gaining speed. Moving quicker. ⚡️⚽️

Which drill are you using to improve your speed and change of direction 1,2,3 or all of them? 👀🔥

Address

10521 Croatia Way
Manassas, VA
20109

Telephone

+13152720129

Website

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