Alamo Athletics and Training LLC

Elite level exercise system and rehabilitation. From a highly certified and experienced collegiate coach/ trainer.

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Looking for interns and coaches who are willing to learn.

For people wanting to make a change in their lives. Nothing gets in the way of 5a. You wont regret investing in yourself.

5a, 630a, 730a MWF.

5a hurdle mobility exercises. Body weight calistenics and yoga.

Get up and move in the morning. Your future self will thank you for it.

Summer is already here for us in TX. Preparing yourself for the summer is a year around job. You cant wait until spring to get ready. That is how so many folks end up with issues and injuries. By going hard AF after not doing anything all winter.

You cant cheat wellness.

Come try it out next week!

I am extremely proud of .tinch and for putting in the work that it takes to accomplish goals they have set out as multi sport athletes.

They are doing extremely well playing in a highly competitive soccer environment using the speed and power they have worked hard to improve.

First track meet of the year they are showing the hard work they have put in. I am excited to see how much time we can drop!

Not shown splitting a 58.2 in his 4x4 lead off leg.

It is very special for me because .and.paddle.ryan was a mentor for me as a young quarter miler at . Now I get to teach his son the tools that he will be able to use for years to come. Super special and I am blessed I get to work with such talented young men.

Annie has been nothing but an all star by helping me start and grow my group offerings. She comes in and has worked extremely hard to aliviate hip pain and build muscle and bone density. Improve balance, posture, and walking gait. Overall, she is much more confident and after putting in a few months of consistent work.

When she started, she had a hard time balancing in a split stance. Now she is doing deficit slider lunges. Started RDLs with 5-10lbs in each hand. Now she deadlifts and loves it! Couldn't lift up a 35lb bench bar. Now she does it 5x on her own. Couldn't lift 15lbs DBs. 5 reps this last workout.

Strength training is empowerment

Be like Annie. No matter what age.

Come join her at 730a MWF and live for your loved ones.

You're going to live a long time. Might as well live strong vs weak.

We also have a 5a and 630a group with 1-2 spots left.

The workout she did:

10 min dynamic Warm up movements:
Leg swings, good mornings, single led RDL, flamingos, greatest stretch inch worms.

Skipping
Sled Push with 1x 45's on each side. Approx 135-155 total weight.
Dead lifts 3x5
Roller lunges 3x5/5 tempo focus
Push ups 3x 15,12,10
Inverted rows 3x 6 with a hold at the top.

Finished with a body building circuit of smaller muscle group
Hamstring hyper rows, incline DB press, lat pull down, reverse hypers.

Friday afternoon hurdle session w .steel.stewart.

Prep: stiff leg bounds to sprint x3
Speed bounds to sprint x2
Hurdle warm up 1 step, 3 step, 5 step drills

Timed 2x 60m 7.42m FAT time by

1h,2h,3h, 2x4h

1x300m not shown.

Jackson and Everett got to try to copy Greyson and then Jackson's first day of pole vault fun.

Athlete group training from the last few weeks.

Training D2 college defensive tackles and highly competitive high school hurdles in the same speed session. No cookie cutter training here. Everyone has something different to work on with slightly different goals.

The standard is what we demand in how the athlete applies force. The physical demand of elite movers does not change.

Partner Resisted accelerations

Weighted jumps .white

Vertical testing with

Lateral accelerations and deceleration

Early season Hurdles

30m sprints.

Excellence through consistent fundamentals.

Some of tools I use to keep people young and supple.

Body building, upper/ lower splits, high volume circuits have a place. But when we are older and father time has taken us some rounds into the fight. There needs to be a method behind the madness and a periodized training plan will allow for safer progression towards your goals. Whether they are for physique, mental health or performance related, coordinated and planned movement matters to stimulate growth.

Dynamic effort needs a place in just about everyone's routine. it should look very different.

Younger individuals we perform med ball throws, light jump rope and, body weight jumps or landings before we ever progress into more aggressive plyometrics or dynamic movements.

For seniors, making sure we are still balancing at a high level and able to control our body weight is extremely valued. So dynamic effort may look extremely different for them. Stepping over, under, getting up, twisting and turning.

Having a system in place is important for knowing how and when to progress an individual forward or to take a step back.

What makes AAT different:
Not many trainers have the skills to help as wide of population as I do or a system as comprehensive as mine to get the results.

I help young professionals turn the clock back a few years and get after it safely to achieve goals we still have 5a MWF. Marathon runners, active dads, people training for something.

At 630a and 730a I can help your more senior family members fight back the pain of getting old, build muscle, bone density and prepare for aging gracefully.

In the evenings, I can help the athletes achieve goals on the field/ court by helping them reduce injuries and become a more explosive athlete. In 2 years I have helped 2 athletes earn scholarship D1&D2. My resume at UIW speaks for itself with several conference athletes of the year who I have coached.

I am also expanding into online coaching if you're looking for guidance

You want the best for yourself and family when it comes to education, doctors, diet, etc. But so many of us do what was regurgitated to us in HS or what we see on IG.

Come learn from the best.

I train 3 groups of ladies and it is extremely rewarding to see the confidence and health benefits coming from the work they are putting in.

I have helped several ladies improve blood work numbers drastically, bone density, balance, strength, cardio respiratory, and making a big impact in overall health.

Reach out to me if you would be interested in or know someone interested in finding out why the alamo athletics system is a great place to start and learn from.

The 5a morning training group has been consistently getting after it.

Here are some things we have been working on
Fundamental Plyometrics
Supple shoulders/back
Multi directional leg strength
Multi directional plyometrics
Pulls
TRX Pikes
Single leg focused strength movements.
Copenhagen planks/side plank leg lifts

Isabel has dropped her 1.5 mile time from 11:37 to 10:32 in 6 week of training.

JB has fully recovered from meniscus surgery he was very worried about.

has been building strength and dropping lbs monthly. He is able to run further and faster with no lower back pain.

Eugene is training to be able to keep competing with his active kids and is well on the way to great improvements through consistent exposure to fundamentals.

We have a couple spots open if you want to learn how to train smarter to keep doing what you love.

Summer Athletic Development June-July 2025

Videos of plyos and speed work

Monday- Plan:
foam roll,
dynamic Warm up,
short bounds,
-resisted accelerations with sled or harness resisted sprints combined with 15-20m full speed accelerations
-full body compound weight with a dynamic effort focus
Compound push, pull, bilateral squat, hinge, rotational circuit 3-4 rounds. 5-8 reps.

Wednesday- track work
Foam roll
Hurdle mobility
Extended plyos
Straight leg bounds
Sprint
Race

Thursday- gym
Foam roll
Dynamic warm up
In place jumps
Full body compound movement
Squat
Press
Hinge
Pull
Rotate
Body weight circuit EMOM to finish.

Pure complimentary speed/power development 3x a week.

The system is proven. Train with intent, be coachable and the sky is the limit.