John 14:1-14

The off-season is your chance to get better, not just maintain. Focus on building strength, speed, and explosiveness, correcting weaknesses, and improving conditioning. The work you put in now sets the foundation to dominate next season.

John 10:25-30

The force-velocity curve explains the trade-off between strength and speed in every movement. Understanding this relationship helps athletes train intentionally, balancing heavy strength work with explosive, high-velocity exercises to maximize power and performance.

John 5:16-30

Muscle growth happens through more than just lifting heavy. Hypertrophy is driven by three key mechanisms: mechanical tension, muscle damage, and metabolic stress. Understanding how each contributes to growth helps you train smarter and build muscle more effectively.

John 3:1-21

Muscle fibers are not all the same. We have different fiber types that respond to training in different ways. Understanding the roles of Type I, Type IIa, and Type IIx fibers helps explain why certain workouts build endurance, while others build strength and power. Knowing the difference allows us to train with purpose instead of guessing.

"In youth sports, recovery is essential—but flashy tools like ice baths, compression boots, and massage guns are secondary to the basics. For young athletes, the real keys to recovering faster and performing better are quality sleep, proper nutrition, hydration, and smart training loads.

"Pre- and post-workout nutrition is one of the most important—and often overlooked—aspects of youth athletic performance. Eating the right foods at the right times fuels energy, supports recovery, and helps young athletes grow stronger, perform better, and reduce the risk of injury.

John 1:1-18

Eccentric strength—the ability to control and absorb force as muscles lengthen—is a key ingredient in athletic performance and injury prevention. For young athletes, incorporating controlled lowering movements and deceleration drills builds resilient, high-performing bodies while reducing the risk of common injuries like hamstring strains and ACL tears.

Recovery is the often-overlooked cornerstone of youth athletic performance. For young athletes, quality sleep and proper nutrition—not supplements or gimmicks—are what truly allow the body to adapt, grow stronger, and stay healthy. Before adding extra workouts or recovery products, ask the simple question: is this athlete actually recovering?

While speed, agility, and sport-specific skills often take the spotlight, the true foundation of athletic performance is strength. For young athletes, building strength safely and progressively improves movement, boosts neuromuscular control, reduces injury risk, and sets the stage for long-term success both on and off the field.

Psalm 19

Body fat percentage tells a much clearer story than the scale ever will—especially for athletes. In this blog, we break down what healthy and optimal ranges look like, how different sports demand different physiques, and why chasing ultra-low numbers can sometimes do more harm than good. Whether you're trying to gain an edge or just better understand your body, this one's worth the read.

Agility and Change of Direction aren't the same—and if you're only training one, you're leaving performance on the table. In this post, we break down the key differences between COD and true agility, why both matter for athletes, and how to train them effectively. If you want to move better, react faster, and play at a higher level, this is a must-read.

Hydration is more than just drinking water—it's about replacing the electrolytes your body loses in sweat to keep performing at your best. Whether you're sprinting, lifting, or grinding through a tough game, understanding how to fuel your body with the right balance of fluids and minerals can be the difference between hitting your peak or crashing early. Check out our latest blog to learn what electrolytes really do and how to hydrate like an athlete.

Psalm 1

Wondering whether the front squat or back squat is better for your training? Both have unique benefits, from building quad strength and core stability to maximizing overall power. Learn which squat fits your goals and sport in our latest blog.