Evolve Strength & Conditioning

06/19/2026

Real and simple mobility. No gimmicks ever.
Simply raise your heels up, sit at the bottom of a wide squat, and shift into and out of each hip.
2-3 sets x 8 reps each side.
Your hips, back, and knees will thank you.
Test your hip internal rotation before and after.

06/15/2026

Sprints and upper body
1. RSI Jumps - training the foot to be stiff and powerful upon ground contact
2. Heavy marches
3. Resisted sprints
4. 10 yard sprints (acceleration)
5. Bench sets of 2
6. Board press
Not shown (but still important)
7. Triceps/Biceps
Train explosively to get more athletic and *explosive* 🤯
I see way too many athletes train with high volume and mediocre intensity. If an exercise is performed over 8 seconds it will cease to be explosive. You’re simply piling on junk volume that’s not going to push performance forward.
Apex Boston here we come….7ish weeks out.

06/11/2026

Finally hit 20mph. Much harder on pavement and sneakers than turf and cleats.
Trainings working.
7 weeks out from apex 40 yard dash testing.

06/08/2026

06/07/2026

Gain a competitive advantage ✅
Good things happen to those who are consistent and work hard.
Can’t preach it enough.
You’re either getting better or you’re getting worse.

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.