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 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 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 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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josephaohara
Oct 101 min read
Tennis Fit #4 Hit the Abs and Chest FAST!
Today's workout won't take you long, but it will get you a solid workout while boosting your conditioning levels. EMOM (every minute on...
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josephaohara
Oct 81 min read
Tennis Fit #3 blast the LEGS
Today is ALL ABOUT LEGS! #1 Warm Up Jump Squats Jumping Jacks Mountain Climbers 3x15 #2 Dumbbell Lunges with double tap (lower the knee...
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josephaohara
Sep 261 min read
Tennis FIT #2
Today is going to be focused 100% on LEG EXPLOSION! Power behind the legs is going to play a major role in increasing your tennis game. ...
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josephaohara
Sep 202 min read
Tennis FIT #1
It all started in 2012. After spending my first Summer as a Fitness Coach at the Julian Krinsky Camps and Programs (JKCP), training...
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josephaohara
Sep 111 min read
Quick Ab Routine for when you're tight on time
Abs do not need to be hit in a big 15-20 minute routine, I've always found that 5-10 minutes is best. Back when I worked in larger...
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josephaohara
Oct 10, 20233 min read
Tennis 2-Week Training Program
Since 2012 our company has been operating out of a tennis club in Narberth, PA and over the years we have worked with a few other...
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