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WAY Fit

WAYfit is more than fitness. Learn more at wayfittraining.com

We’re here to build stronger athletes and stronger character — helping both adults and kids grow in confidence, discipline, and faith while improving speed, strength, and performance.

10/08/2026

The Science Behind an Athlete’s Energy

A baseball player sprints to first base. A basketball player races back on defense, then pushes through several possessions without a break. A soccer player alternates between walking, jogging, and sprinting throughout a game.

Each situation places different demands on the body’s energy systems.

Muscles use ATP (adenosine triphosphate) to power movement. Because stored ATP is limited, three energy systems work together to replenish it.

1. Phosphagen system (ATP-PCr)
Especially important during explosive efforts lasting roughly 0–10 seconds.

Uses stored phosphocreatine to replenish ATP rapidly. Think of a short sprint, a jump, or an explosive acceleration toward the ball.

Training recovery: Brief efforts aimed at maximum speed or power commonly use a work-to-rest ratio of approximately 1:12 to 1:20. For example, a 5-second sprint followed by 60–100 seconds of rest. Longer recovery may be needed to maintain maximum performance.

2. Glycolytic system
Makes a major contribution during intense efforts lasting roughly 10 seconds to 2 minutes.

Breaks down glucose or stored carbohydrate, called glycogen, to replenish ATP quickly. Think of a sustained, demanding passage of play with repeated movement and little recovery.

Training recovery: Short, intense intervals emphasizing this system commonly use approximately 1:3 to 1:5 work-to-rest. For example, 20 seconds of hard work followed by 60–100 seconds of recovery. Longer intervals involve more oxidative contribution and may require a different prescription.

3. Oxidative system
Generally becomes the main supplier during sustained efforts lasting beyond roughly 2–3 minutes—and can dominate earlier at lower intensities.

Uses oxygen to support ATP production from carbohydrates and fats. It helps athletes sustain activity throughout a game and recover between explosive efforts, including restoring phosphocreatine.

Training recovery: Aerobic intervals often use recovery equal to or shorter than the work period. For example, 3 minutes of work followed by 90 seconds to 3 minutes of easy movement. Steady aerobic activity may involve no scheduled breaks.

These are training guidelines, not fixed biological recovery times. All three systems contribute from the start, and rest periods depend on intensity, the athlete’s readiness, and the purpose of the drill.

At WAYfit, I adjust the effort and recovery to the athlete and the goal. For young athletes, movement quality and appropriate progression guide those decisions.

Rest is a training variable, too.

Faith-Fueled. Purpose Driven.

10/07/2026

Speed & Agility… Or Speed & Change of Direction?

“Speed and agility training” is a phrase you hear everywhere in youth sports, but a lot of what gets called agility training is actually change-of-direction (COD) training.

Change of direction is pre-planned. If I tell an athlete to sprint to a cone, cut left, shuffle right, then backpedal, they already know where they’re going. That can be great training for acceleration, deceleration, body position, footwork, and efficiently redirecting force, but it isn’t true agility.

Agility requires a response to a stimulus. The athlete has to perceive information, make a decision, and execute a movement. They don’t know what they’re going to do until something tells them.

That’s why at WAYfit we train both. We use predetermined drills to develop COD mechanics, and also introduce BlazePods, tennis balls, visual cues, and verbal cues that force the athlete to see or hear something, process it, make a decision, and react.

That’s much closer to what happens in sport. A defender doesn’t know which way an opponent will cut. A baseball player doesn’t know where the ball will be hit. A soccer or basketball player is constantly reacting to opponents, teammates, the ball, and open space.

COD trains the movement. Agility trains the movement AND the decision.

Both matter. But they aren’t the same thing.

Faith Fueled. Purpose Driven.

10/06/2026

Eccentric strength: the science behind an athlete’s brakes.

When a muscle produces force while lengthening, it’s performing an eccentric contraction.

Think about the lowering portion of a squat. Your quadriceps are actively working as they lengthen, controlling your descent against gravity.

That same type of muscle action plays an important role when an athlete lands from a jump, slows down after a sprint, or brakes before changing direction.

During these movements, the body must manage momentum. Muscles help absorb mechanical energy and control movement at the joints. Eccentric strength contributes to that ability but positioning, timing, and technique matter too.

For young athletes, we can introduce these demands through controlled lowering during squats and split squats, appropriate landing drills, and gradually progressed stopping exercises.

Each develops a different part of the foundation. A slow, controlled squat gives an athlete time to practice producing force while lowering. A landing or stopping drill challenges them to apply control in a much shorter time.

At WAYfit, I coach both strength and the movement skills needed to use it. We build control first, then increase resistance, speed, and complexity as the athlete demonstrates readiness.

Getting faster matters. Being able to manage that speed matters too.

Faith-Fueled. Purpose Driven.

10/05/2026

Core stability and force transfer: how the body works together.

When an athlete throws, sprints, or changes direction, multiple body segments have to work in coordination. The trunk plays an important role in connecting those movements.

Core stability is the ability to control the trunk and pelvis while producing or resisting force. It involves coordinated muscle activity around the abdomen, back, and pelvis.

The nervous system adjusts that activity to meet the demands of the movement, creating enough trunk stiffness for support while allowing the motion the skill requires.

Consider a baseball throw. The legs and hips contribute to the movement, the trunk rotates, and the arm delivers the ball. This sequence is part of the kinetic chain (the coordinated interaction of body segments that generates and transfers force and energy).

The trunk is an active participant in that sequence. It helps produce movement, control position, and connect the actions of the lower and upper body.

At WAYfit, exercises such as loaded carries, anti-rotation presses, and medicine-ball throws challenge different parts of this system:

- Loaded carries: Maintain trunk position while moving under resistance.

- Anti-rotation presses: Resist an external force trying to turn the body.

- Medicine-ball throws: Coordinate the legs, hips, trunk, and arms to produce a powerful movement.

Athletes need to control rotation in some situations and produce it in others. That’s why core training includes both resisting movement and moving with purpose.

The goal is to help athletes coordinate strength throughout the body.

Faith-Fueled. Purpose Driven.

10/04/2026

Build the Athlete First: Why Movement Variety Matters in Youth Training

I train athletes ages 8–12 from baseball, football, basketball, soccer, tennis, dance, cheer, and more. But at this age, I don’t design their strength and conditioning program around the sport they play.

There’s a developmental reason for that.

Childhood is an important period for developing fundamental movement skills, coordination, balance, strength, speed, and motor control. The nervous system is constantly learning how to coordinate the body, and exposure to a variety of movement tasks gives young athletes more opportunities to develop those abilities.

Each sport creates its own repeated movement demands. A baseball player repeatedly throws and rotates. A dancer develops tremendous control through certain ranges of motion. Soccer heavily emphasizes lower-body movement. Over time, repeatedly performing the same types of movements while rarely being exposed to others can create a narrower movement skill set.

That’s why movement variety is intentional in my youth program.

Dancers sprint. Baseball players jump. Football players throw. Soccer players develop upper-body strength. Everyone learns to accelerate, decelerate, jump, land, change direction, rotate, balance, push, pull, squat, hinge, carry, react, and control their body.

This concept is sometimes described as developing physical literacy (building a broad foundation of movement competence and confidence that allows a child to participate in many different physical activities).

It’s also one reason diversified sport and physical-activity exposure is commonly encouraged during childhood rather than excessive early specialization. Different activities present different movement problems for the developing nervous and musculoskeletal systems to solve.

For a child who only participates in one sport, diversified training can become even more valuable. Instead of simply giving them more of the movements they already perform at practice, we can expose them to qualities and movement patterns their sport may not provide very often.

At 8–12 years old, my goal isn’t to make the weight room look like baseball practice, soccer practice, or dance.

It’s to develop strength, speed, coordination, balance, power, movement competency, and adaptability.

Build the athlete first. Let their sport develop the sport-specific skills.

Faith Fueled. Purpose Driven.

10/03/2026

How do kids get stronger before puberty?

Much of the improvement comes from neural adaptations (changes in how the nervous system activates and coordinates muscles).

One important adaptation is improved motor unit recruitment. A motor unit consists of a nerve cell and the muscle fibers it controls. With resistance training, the nervous system becomes better at recruiting these units to produce force.

Children also practice coordinating the muscles involved in an exercise. As movement becomes more efficient, they can perform it with better control and greater strength.

This explains why a young athlete can get stronger without a large, visible increase in muscle size. Before puberty, neural adaptations generally contribute more to strength gains than muscle growth, or hypertrophy.

At WAYfit, that science guides how I coach: teach the movement, reinforce quality repetitions, and gradually increase resistance as the athlete demonstrates readiness.

Bodyweight exercises, bands, and weights can all provide a useful training stimulus. The key is matching the challenge to the child’s ability, with qualified supervision and consistent attention to technique.

Puberty isn’t a prerequisite for getting stronger. Properly coached strength training gives young athletes an opportunity to develop strength and movement skills during these formative years.

Faith-Fueled. Purpose Driven.

09/22/2026

“Train up a child in the way he should go; even when he is old he will not depart from it.” - Proverbs 22:6

I had a few cancellations yesterday, and it gave me an opportunity I don’t get very often. That’s to train both of my boys together.

They’ve each been training with me for a while in their individual groups, but this was the first time they went through a full session together.

And man, it filled my cup.

They’re brothers. They argue. They get frustrated with each other. They complain about each other. That’s part of growing up together.

But not yesterday.

When we stepped into the gym, all of that stayed at the door.

They worked together. They competed. They encouraged each other. They pushed through hard things side by side.

My favorite moment had nothing to do with how fast they ran, how high they jumped, or how much weight they lifted.

It was watching Henry stop what he was doing to guide Brennan through an exercise he had never done before. Big brother showing little brother the way.

That’s the stuff I’ll remember.

I spend a lot of time pouring into other young athletes, and I’m incredibly grateful God has given me that opportunity. But no matter how full my training schedule gets, I’ll always make time for my two favorites.

Because before I’m a coach to anyone else, I’m their dad. And of all the young athletes God has given me the opportunity to influence, these two will always be my greatest responsibility.

09/08/2026

Most people who know me through WAYfit probably don’t realize that I work full time as a radiation therapist at a local hospital.

I’m blessed with a career that provides for my family. WAYfit isn’t something I started because I needed another job or another source of income.

I do it because I believe God called me to it.

That calling is why I pursued every certification. It’s why I continue studying sports science and performance. It’s why I spend evenings and weekends planning sessions, coaching, learning, and trying to get better.

Because if God has called me to do something, I want to give Him my very best through it.

And that’s what I want the athletes who come through WAYfit to learn too.

Yes, I want them to become stronger, faster, more explosive and more confident athletes. But I also want them to recognize the gifts God has given them, pursue excellence, encourage others, and understand that their abilities can be used for something greater than themselves.

This isn’t about me. It’s about glorifying God through everything I say and do and teaching these young athletes to do the same.

And I’d challenge anyone reading this to consider their own life:

What has God gifted you to do? Where has He called you to serve?

Find your God given purpose. Pursue it wholeheartedly. Give it your best, not for recognition, but for His glory.

“Whatever you do, work at it with all your heart, as working for the Lord.”
Colossians 3:23

Faith-Fueled. Purpose Driven.

Address

Benton, LA
71006

Opening Hours

Monday	5am - 6am
	5pm - 8pm
Wednesday	5am - 6am
	5pm - 8pm
Friday	5am - 6am
	5pm - 8pm
Sunday	2pm - 7pm

Website

http://wayfittraining.com/

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