Evolve Strength & Conditioning

06/03/2026

05/12/2026

Haven’t shown a full workout in a while.
Here’s a full lower day that actually improves performance. This field is littered with trainers who do gimmicky bu****it. Make sure you’re training the right way, and tracking metrics that matter for sports performance.
1a. Heavy march
1b. Sprint
2a. 40lb DB Jump
2b. Bodyweight jump
3. Box squat
4a. RDL
4b. Single Leg RSI Jump
5. Weighted Abs
Message me if you want to train SMARTER and HARDER.
Speed, power, strength, athleticism is what we do.

05/11/2026

Consistent hard work will get you where you want to be.
No gimmicks. Just results.
Gain a competitive advantage training smarter and harder.

05/10/2026

🌊 MOBILITY DRILLS THAT WORK 🌊
Follow up to my last post on getting your pelvis neutral.
Here are some actual good mobility drills. These will actually allow you to stretch LESS because your muscles and joints will be in proper positions.
I included some of my favorite stretches still, because those work- but always step one is to get your pelvis and ribcage neutral.
🌬️ the breathing is VERY important. Full QUIET/RELAXED inhale through your nose with a closed mouth, then a full/long exhale out of a wide open mouth- go until you’re uncomfortably empty of air- then inhale silently and relaxed again.

05/08/2026

Most stretching and foam rolling doesn’t help!
You’re most likely stretching an already stretched muscle/joint.
Your skeletal position dictates your muscular function (or tension).
In my next post I’ll show my favorite drills for getting your pelvis and ribcage more neutral. But for now, just know all your stretching is most likely NOT helping.
If you’re offended by this then just keep stretching.

04/28/2026

Check out this amazing sponsor! Call Keith today to set up a free trial! He has worked with many of our young lacrosse athletes to improve their on-field performance!
860-946-7473 🥍🥍🥍🥍

04/19/2026

Crazy speed. Only 4th grade.

04/19/2026

Changing your weight is really this simple. Don’t try to complicate it.
Now is it easy? No, I don’t think so. There are so many factors involved with changing habits.
Food addiction is real.
Anxiety around exercise is real.
Body dysmorphia is real.
What will help is having a why.
Why you want to change?
Do you want to be there for your children? Do you want to be there for your grandchildren?
Do you want to enjoy this meat suit you get to live in daily? Or do you want it to perform like dial up internet.
Find your why and never forget it.
Turn your body into something you’re proud of. Train hard, eat clean (most of the time), and love the body you love in.
You don’t have to be a lunatic about it. I down a pint of Ben and Jerry’s ice cream way too frequently. But you should be doing something consistently to improve your body.