Lofton Training

Home
United States
Blacksburg, VA
Lofton Training

Call Directions Website

Lofton Training offers college-caliber strength & conditioning to athletes of every sport in the New River Valley. Contact us today for a free session!

We help athletes improve strength, speed, and confidence.

10/30/2026

There is some interesting research demonstrating the benefits of depth drop and plyometric training for improving lower-body power, vertical jump performance, reactive strength, and sprint performance.

Depth drops train the body to absorb and manage force upon landing before transitioning into an explosive movement. This challenges the stretch-shortening cycle, the ability of the muscles and tendons to absorb energy during the landing phase and use that energy to produce force during the subsequent jump.

Here, our athletes are performing depth drops into either a vertical jump or a broad jump. The vertical variation emphasizes upward force production, while the broad jump introduces a horizontal component that has greater relevance to acceleration and horizontal power.

As athletes become more proficient, we'll progress by eliminating the pause between the landing and the jump, eventually introducing multiple consecutive jumps. This increases the demand on their ability to transition quickly from absorbing force to producing it.

As with all of our athletic development progressions, we follow the same sequence: technique → consistency → intensity. We want athletes to demonstrate control and sound movement mechanics before increasing the speed, complexity, or intensity of an exercise

10/29/2026

We use tempo regularly as both a teaching tool and a way to build strength. You’ll see it pop up when our athletes perform Bench Press, Rows, Pull-Ups, and squat variations, like the DB Bulgarian Split Squat shown here.

Slowing down the eccentric phase of a movement is a great way to build strength while helping athletes improve control, maintain proper positioning, and develop a better understanding of the exercise.

Tempo gives athletes the opportunity to master technique before progressing to faster, more explosive movements. Building that foundation helps them move with greater confidence and control as training becomes more advanced.

10/28/2026

Custom programming is part of what I offer at Lofton Training. These are a few exercises from Day 2 of the strength block in Siena’s training as she prepared for her upcoming high school triple jump and high jump season.

The trap bar deadlift and single-leg Romanian deadlift develop lower-body strength through the hip hinge, while the glute-ham roller leg curl adds direct hamstring work.

We also incorporated the single-leg, single-arm dumbbell bench press to build upper-body strength while challenging core stability and resisting rotation.

Each exercise serves a purpose within the larger program. By building a strong foundation and developing the physical qualities that support jumping performance, we can prepare Siena to handle the demands of her sport as the season approaches.

10/27/2026

When I was in college, I thought core training meant lots of sit-ups and crunches. It wasn't until later that I learned all those reps to make my abs pop weren't doing much to move the needle athletically.

That's why, while we still program exercises involving spinal flexion, much of our core training focuses on the ability to brace, stabilize, and protect the spine under load. These skills transfer directly to sports and everyday life, helping athletes produce force while maintaining control.

10/26/2026

Vertical Power Development for volleyball players.

1. Dumbbell Jumps: We start with a loaded jump to develop lower-body power while emphasizing eccentric strength. She controls her descent to the bench before explosively jumping onto the box, aiming to land in a relatively tall position rather than sinking into a deep squat.

2. Bench Hops: Next, we remove the external load and transition to repeated jumps over the bench. This challenges her ability to produce force rapidly and repeat explosive efforts with minimal ground contact time.

3. Band-Assisted Jumps: Finally, we use band assistance to reduce the demands of each jump and allow her to focus on maximizing height and speed of movement. This takes advantage of the post-activation performance enhancement that can occur when explosive movements follow an appropriate preparatory stimulus.

Each exercise serves a different purpose, but together they provide a structured approach to developing the explosive qualities that volleyball players need when attacking at the net and blocking opponents.

10/25/2026

Athletes who want to run faster need to sprint. That sounds simple, but I'm often surprised by how little actual sprinting takes place in the training programs of athletes who want to improve their speed.

Strength training plays an important role in athletic development by improving force production, but it doesn't replace sprinting. Athletes need opportunities to practice accelerating, producing speed, and coordinating their movements at high velocities.

That's why sprinting is a regular part of our summer training program. These sessions aren't conditioning workouts. We provide ample recovery between repetitions so athletes can maintain their speed and movement quality rather than accumulating fatigue.

In this drill, athletes perform a short acceleration followed by a quick change of direction at the midpoint. This allows them to work on initial acceleration while introducing a low-level change of direction similar to what they may encounter in their sport.

Developing faster athletes requires more than getting stronger. It also means giving them consistent, purposeful opportunities to practice moving fast.

10/23/2026

There is no substitute for jumping when it comes to improving jumping ability. Fortunately, most athletes enjoy jumping, so the key is providing the structure and progression needed to continually develop their power, coordination, and landing mechanics.

This drill is a progression through a box jump ladder. Athletes begin with a 12-inch box, jumping off two feet and landing on one. After landing, they side shuffle to the next box and repeat the jump, this time landing on the opposite foot. Every two boxes, the height increases until they finish with a 30-inch box jump.

There is a lot happening in this sequence. Jumping requires athletes to generate substantial force in a short period of time to achieve maximal height. Landing on one foot adds another layer of difficulty, demanding balance, stability, and the ability to control the body upon impact. Alternating landing legs also challenges athletes to develop these qualities on both sides.

Although these athletes make the drill look easy, progressing from a 12-inch box to a 30-inch box while maintaining control on a single-leg landing is no small feat. It requires explosive power, coordination, and body control, all of which are important qualities for athletic performance.

10/22/2026

Developing core strength is a major focus of our training program. Strength and power depend on more than the ability to produce force with the arms and legs. Athletes also need the ability to brace, stabilize the trunk, and transfer force efficiently through the midline. Core stability plays an important role in athletic performance and may also help reduce injury risk and support spinal health.

Here are four of the many exercises we use to develop core strength, stability, and control.

- Rower Hip Pike: This movement builds on the bracing demands of a plank while introducing dynamic hip flexion. As the athlete folds at the hips, the hip flexors and quads contribute to the movement while the trunk must remain controlled throughout.

- Lateral Bear Walk: This exercise challenges anti-rotation strength. As the athlete moves laterally, they must minimize unwanted movement through the hips and trunk, maintaining a stable, parallel position relative to the floor. This develops the ability to resist rotation while the limbs are moving.

- Dead Bug: The emphasis here is on maintaining pressure through the trunk while moving the arms and legs independently. Pressing the lower back into the floor helps the athlete control pelvic position and develop the coordination needed to maintain trunk stability during movement.

- Russian Twist: Controlled rotation is an important component of core training. Rather than rushing through repetitions, this athlete focuses on maintaining control throughout the movement. We prioritize strength, coordination, and consistent mechanics before introducing greater speed and more demanding rotational movements.

By combining bracing, anti-rotation, dynamic hip movement, and controlled rotation, we help athletes develop a stronger, more capable midsection that supports the demands of their sport.

10/21/2026

Although coaching groups is my bread and butter, I also have the privilege of working one-on-one with a handful of dedicated athletes. They range from kids recovering from surgery to retired special forces personnel, and each has their own goals, challenges, and reasons for showing up.

Few are more dedicated than Jordan.

Getting to the gym presents Jordan with physical challenges that most of us never have to think about. Yet he continues to show up, put in the work, and make progress. He's added 10 pounds of muscle, and more importantly, he's seeing the benefits in the activities he loves, including adaptive skiing and hand cycling.

That's what makes this work so rewarding. It's not just about getting stronger or putting on muscle. It's about improving function, building confidence, and helping people do more of what matters to them.

10/20/2026

Developing core strength is a major focus of our youth athletic development program, and we approach it from multiple angles.

Exercises like squats and deadlifts do a great job of challenging the core musculature, but for middle and high school athletes, the strength of the upper and lower body can sometimes outpace the ability of the core to stabilize the trunk under load.

As athletes get stronger and begin lifting heavier weights, inadequate core strength can contribute to a breakdown in technique, missed lifts, and potentially increased injury risk. This is one reason why youth strength training requires thoughtful programming and knowledgeable coaching. Progressing the weight should never come at the expense of sound movement mechanics.

Here are just a few of the exercises we use to develop core strength:

• Planks and weighted planks: Build the ability to resist spinal extension and maintain a stable trunk under increasing loads, as this high school athlete is demonstrating.

• Copenhagen planks: Develop the adductors (inner thigh muscles) alongside the core, helping athletes build strength and stability around the pelvis and hips.

• V-ups: Challenge the abdominal muscles through dynamic trunk flexion while requiring coordination between the upper and lower body.

Our goal is to build athletes who can not only produce force, but also control and transfer that force efficiently. A strong, stable core helps provide the foundation for better lifting mechanics and athletic performance.

Address

201 Hubbard Street
Blacksburg, VA
24060

Telephone

(540)3831081

Website

https://www.loftontraining.com/

Alerts

Be the first to know and let us send you an email when Lofton Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.