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Rotger Elite Performance Coach Jason Rotger MSc. Exercise science - certified strength coach, PT , and nutrition specialist

10/24/2026

Don’t neglect anaerobic/conditioning training If you want to sprint faster, jump higher!

The fitter you are = the more training you can handle

The more training you can handle over time = better results

The fan bike from Titan Fitness is one if my favorite ways to sneak more conditioning in without the eccentric stress from running/jumping

Follow Jason Rotger | Speed & Performance Coach in Miami to learn how to become a better athlete💪🏼

10/23/2026

I’ve decided to give away my 18 week apex training plan 100% free

Program results:
40: 4.85 ➡️ 4.74
Broad Jump: 9’ 2” ➡️ 9’ 8”
Vert: 29” ➡️ 36”
TBDL: 445lb x 3 ➡️ 500lb x 3
Bench: 225lb x 7 ➡️ 225lb x 9

How to receive it:
1. Comment “I’m in” to join my online group for free
2. Message me privately in train heroic and I’ll send it to you

Only 3 months until my daughters are born and I’m at 290, time to step my game up😬Thank you to Titan Fitness for such an...
10/22/2026

Only 3 months until my daughters are born and I’m at 290, time to step my game up😬

Thank you to Titan Fitness for such an awesome home gym set up to continue chasing my goals into parenthood🫱🏼‍🫲🏽

3x12e

Trying to seek deep ROM here, pain free

3x3

Just enough to feel alert, firing fast, and ready to lift some weight

1x5 @ 60% - 185lb
1x5 @ 70% - 205 lb
1x5 @ 75% - 225 lb
2x3 @ 80% - 235 lb

3x10-12

Release the scaps at the bottom for a brief second

Focusing on squeezing the shoulders together, try to feel it in the middle traps

3x15
- slow and controlled in the deepest ROM

Spending time in the stretch, for movement quality not load here

3x12-15

I reallyyyy like these, not sure how I feel about head placement though

I felt more triceps when I went forehead to bar, instead of under it

10/21/2026

If you’re serious about becoming a more explosive athlete, swipe through ➡️

First time trying these in a cycle, huge fan

Trying to feel superrrr bouncy at the hip, idc too much about technique, focused on letting the hip initiate the movement

I reallyyyy want that 10’ broad jump

Currently at 9’ 8”

These felt bouncy after the hip snatches

So amazingly hard

Next week will be 3x4

Then 3x3

Then back to 3x5 heavier then week 1(hopefully)

I’ve always been insecure about my scoliosis(left side more dominant and it really shows in this exercise

Time to get really good at these so that insecurity goes away

Getting some volume in before Intensity

Comment “I’m in” to train like this for free with my Rotger Elite Performance Group💪🏼

10/21/2026

Sick workout today

1. Throw
2. Pump
3. Cardio

3x5 slow lower

Waking those lats up and some thoracic mobility before throwing

3x5e - IYT

4x5 easy throws, first time throwing in a while

Getting the shoulder prepped for the more intense throws in a few months

This was 700g

Weighted dips: 3x10-15

I don’t have a dip bar or belt yet, this was the best I could think of today

3x5,5,5 cluster wide grip pulls ups

Relax the scaps at the bottom, full stretch then pull

BB OH Press: 3x10-12

Trying to build some upper body armor, those guys at APEX | ATHLETICISM IS THE SPORT™️ were jacked

BB bicep curls: 3x10-12

Anaerobic training aka ouch

5min easy warm up
8rds 30sec fast 90sec easy

First 2 rounds felt so easy, set 4-8 painful

Excited to push the intensity here the next few weeks

Avg 80-85rpms per 30sec

10/20/2026

At least I’ll never workout alone again😂

Blue wasn’t feeling it today so she stayed inside

Address

Davie, FL

Telephone

+19548228510

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