Break your CLEAN and hit a new PR
If you are stuck with the same PR on Power Cleans, it's probably because you haven't added anything in to get your more adjusted to the...
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josephaohara
Nov 142 min read
WRESTLING Training Weeks 1 and 2
We are coming off an amazing 2024 season that lead to a handful of STATE CHAMPIONSHIPS for our Wrestling Athletes. Below is the...
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josephaohara
Nov 141 min read
Post CHEST DAY CHALLENGE
Want a Chest Burnout to wrap up your Bench Workout? Make sure you leave the Chest, Delts, and Tri's with nothing left in them. Throw...
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josephaohara
Nov 121 min read
Post BACK DAY Challenge
I'm a big fan of grip work, GPP, and just pushing the athletes to their max at the end of the workouts with a challenge. On your next...
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josephaohara
Nov 112 min read
Deadlift LOCKOUT sticking point
Are you struggling to lockout on your deadlift? STOP trying to repeatedly grind the bar up your quads and throw your body back and forth....
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josephaohara
Nov 72 min read
Volleyball Training Weeks 4 and 5
At this point you should be really moving well throughout the workouts and ready to increase the intensity and weight. As always, if you...
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josephaohara
Nov 71 min read
Yoga for Tennis #2
3 yoga poses for releasing shoulder tension: Child’s pose: How to do: Start in a table top position with wrists under the shoulders and...
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josephaohara
Nov 61 min read
Tennis Training Weeks 4 and 5
Week 4 Day 1 1: Superset A: Overhead Squats B: Plyo Push-ups 3x10 2: Superset A: Dumbbell Lunges with pause at bottom B: Dumbbell Rows C:...
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josephaohara
Nov 24 min read
Week 1 of THE PROGRAM at 40
It's been a LONG time since I have gone back and done the program that we put our Strength Based athletes through. Over the past years,...
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josephaohara
Nov 11 min read
Throwers NO EQUIPMENT Post Practice Workout
With Winter Track about to start, Throwers will need to take advantage of the long/cold season and really boost their Speed and Strength...
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josephaohara
Oct 301 min read
FAST At Home Volleyball Training
Need something FAST with no equipment to keep you going. Try this Volleyball AT HOME workout and increase your speed, jumping, and...
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josephaohara
Oct 292 min read
Doing our High School STRENGTH program at 40yrs old
Since opening in 2012, I have been developing a Strength and Conditioning Program for High School athletes to build massive strength...
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josephaohara
Oct 271 min read
Yoga for Tennis #1
Here is a yoga routine for Tennis Players by our Yoga Instructor, Caraleigh. Interested in trying a FREE Yoga Session with Caraleigh? ...
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josephaohara
Oct 252 min read
Volleyball Training - Weeks 1-3
For a decade now, coaching Volleyball teams in the weight room, as well as private sessions, has been a major part of our program. The...
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josephaohara
Oct 232 min read
Tennis Training Weeks 1-3
This program is for any Tennis athlete looking to increase their strength, speed, agility, and overall power on the court. Everything...
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josephaohara
Oct 221 min read
Runners Guide #3
Today will focus on hitting some Supersets for the Legs and Shoulders. If you run into any problems or need help with the exercises,...
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josephaohara
Oct 171 min read
Tennis Fit #6 - On Court workouts - no equipment needed
Today's workout is designed for anyone who needs to add some strength to their game but is low on time and/or equipment. 100% of today's...
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josephaohara
Oct 161 min read
Runners Guide - Workout #2 - No Dumbbells, Barbells, or Kettlebells today
This whole workout will be designed around having ZERO traditional weights. Barbells, Dumbbells, and Kettlebells can be all kept in the...
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josephaohara
Oct 151 min read
Tennis Fit #5 Legs and Shoulders
Two main areas to train in Tennis are the Legs and Shoulders. Being able to drive the power from the legs and into the Shoulders/Arms...
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josephaohara
Oct 142 min read
Runners Guide - Workout #1 train safely and effectively
The problem with Runners is simple, they run too much! Sounds crazy and I get a lot of grief from coaches and runners for my view on...
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