Alpha Family Fitness

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Connective tissue adapts very differently than muscle — yet most people train it the exact same way 5 focuses I rotate in training to help build resilient connective tissue CARs — to help maintain joint health through motion PAILs/RAILs — to help strengthen connective tissue at end-ranges and vulnerable angles because capacity at end range is where durability starts Long-Duration Isometrics — for tendon stiffness and tolerance. Time under tension is the stimulus we’re looking for. Slow Eccentrics — for improving force absorption under load Progressive Plyometrics — for developing elastic rebound capacity safely Strong muscles are useful. Adaptable connective tissue is what keeps us durable. #alphafamilyfitness #functionalrangeconditioning #wylietx #murphytx #lucastx

RPE (Rate of Perceived Exertion) & RIR (Reps In Reserve) are two different methods used in strength training to regulate workout intensity. They provide alternative approaches to using percentages of a one-rep maximum to determine how much weight to lift during a given exercise.

Percentage-based training involves determining the weight you should lift for a particular exercise based on a percentage of your estimated or tested one-repetition max. It provides a precise method for calculating the load you should use for each exercise.

What if you don’t have one? RPE is a subjective method that relies on personal perception of how difficult a set is. It is typically rated on a scale of 1 to 10, with 1 being very easy & 10 being maximum effort. In RPE-based training, you choose the weight for your sets based on how many reps you think you have left in the tank before reaching failure. It allows you to move forward in a program without having to max out. RIR also is a specific application of RPE, involving estimating how many repetitions you could perform beyond the point of momentary failure.

There are advantages and disadvantages to all these methods. While having a 1RM is great for utilizing a percentage based program, giving structure and precise targets, the prescribed intensity may not always be optimal or align with variations of fatigue & strength on a given day.

RPE is modifiable to those day to day variations and for beginners, but it can be influenced by factors like mood, motivation, & experience, making it less objective than percentage-based training. The same goes for RIR. While it allows for a slightly more objective way to apply RPE, it is often influenced by other factors and takes experience to understand correct utilization.

The choice between them often depends on training goals, personal preferences, & experience level. A combination of both methods are often used to accommodate different levels of athletes. The key is to consistently monitor progress & make adjustments while working with a coach that can get to know your abilities while training & guide you with a safe progression.

Another session added by request.

Spine + Ankles.
Control at the center, strength at the foundation.

FRC is the missing link between strength and flexibility—where most of us lack control.

We build strength at the end ranges so those positions hold up under load, improving how you move, produce force, and change direction.

Expect a different kind of challenge—and a few areas you didn’t realize were missing.

Small group. Limited spots.

Anyone can make you sweat.

Coaching is about making sure you’re progressing, lifting well, and building confidence that carries outside the gym.

That’s what we care about here.

ALL CLASSES CANCELLED THIS AFTERNOON DUE TO THE WEATHER! STAY SAFE 👊🏼

We are taking new orders for . I will be closing the order and placing them next week. They have some new flavors, check them out -

30 ct box comes in:

Pink lemonade, Lemonade, Citrus, Orange, Raspberry, Raw Unflavored, Mango Chili, Chocolate, Chocolate Carmel, Watermelon, Grapefruit.

What’s your favorite? Will you be trying the new Pink Lemonade!?! 🍋

12 oz/ 12 pack Sparkling water w/ half of the electrolytes (5oomg sodium, 100mg potassium, 30mg magnesium)

Black Cherry, Pineapple, Lemonade, Orange, Variety pack.

The Blacck Cherry is 👌🏻🖤🍒

If you want to order please send us an email in return and we will get you hooked up for the opening of Summer!!

Stay Salty Friends!

Thank you!

🔥

Let’s be real. Life isn’t getting any easier and instead of thinking of all the ways we can make it easier for our children, what would happen if we started focusing on how we can set them up to navigate the evolving life around us? Skills that will serve them for the rest of their lives.

Peace of mind.

There are three things we’ve witnessed that our young athletes gain over a period of time participating in boxing that we know will help them later on in life.

Discipline. They quickly learn the importance of discipline and consistency.The ability to avoid distractions is a helpful skill for any endeavor. Boxing is a physically and mentally demanding sport that requires resilience in the face of challenges and setbacks. Whether it’s enduring grueling workouts, overcoming losses in matches, young boxers learn to develop mental toughness and bounce back from adversity building more future opportunities rather than limitations. These are valuable lessons about perseverance and determination.

Use of strategy. Young boxers learn to analyze their opponents, identify their strengths and weaknesses, and adapt their fighting style accordingly. This process of strategic thinking and tactical planning enhances their problem-solving skills and drive as adults.

Self Belief. Boxing empowers young athletes to believe in themselves and their abilities. Boxing teaches them to trust their instincts, stay composed in high-pressure situations, and believe in their potential to overcome any obstacle.

These characteristics acquired in boxing translates well into other areas of life, such as education, career, and personal development, setting them up for success in any endeavor they pursue.

This is a life sport.

Good athletes work hard.

High-level athletes train with intent.

Coach Wes develops strength that actually transfers — power, speed, and physical presence that show up on the field, not just the weight room.

Coach Tanya applies Functional Range Conditioning (FRC) to build joint-specific strength and control — increasing durability, reducing injury risk, and keeping athletes available when others break down.

We’re here to help you train to stand out — not blend in.
Because high-level athletes demand strength that performs and joints that last.

DM us if you’re ready to train at a higher standard, to train with purpose.