Evolve Strength & Conditioning

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Evolve Strength & Conditioning 🧬 Message for a FREE TRIAL 🧬
💎 Train Harder 🧠 Train Smarter
💪 Adult Training
🏃‍♂️ Athlete Training
499 Federal Road, Brookfield CT
Evolve-sc.com

10/04/2026

Full Lower Day
Starting with this 90-90 hip lift to get the pelvis neutral.

1. Building change of direction abilities.
Strengthen the ankle and knees.

2. First sprints since APEX destroyed my body.
Hit 4 10 yard sprints

3. Weighted jumps (30’s) and body weight jumps

Best bodyweight jump

Best w/30’s

4. Speed squats. Goal .8m/s. Be explosive- move heavy weight fast.
Once you build a good level of strength these can be useful. I really don’t think you need speed squats until you build a certain level of strength.

5. Front toe elevated split squat iso w/60’s x 15s.
I’ll never program something for my athletes that I either haven’t done or I’m not willing to do myself.

6. GHR. Glutes ✅ Hamstrings ✅ Calves/Achilles/Ankle ✅

7a. Abs

7b. Abs

10/02/2026

Full Upper Day: Simple. Intense. And some restorative arms to finish off a tough upper body workout.
1. Great shoulder and upper warmup- just hang around

2. Medball slams

3. Bench 3x5 290, 280, 280

4a. Alternating Prone DB Row 3x6-8

4b. Incline Bench 3x6

5a. Squatted Curls- great for expanding the back and taking tension out of your low/mid/upper back

5b. Hooklying Tricep Extension- another good mobility/arm exercise. Pulling your heels into the ground helps tuck your pelvis and trains getting the pelvis out of extension

Youth and Adult sizes available.$30Placing orders next week.Let me know if you want one.
09/25/2026

Youth and Adult sizes available.
$30
Placing orders next week.
Let me know if you want one.

Strength training will develop motor units, and sprinting and jumping will develop the ability to fire those motor units...
09/23/2026

Strength training will develop motor units, and sprinting and jumping will develop the ability to fire those motor units fast.
You need both speed training and strength training to train optimally.

APEX | ATHLETICISM IS THE SPORT™️ Very fun and challenging event.33, 180lbs (am I at that age where it makes a differenc...
08/11/2026

APEX | ATHLETICISM IS THE SPORT™️
Very fun and challenging event.
33, 180lbs (am I at that age where it makes a difference…idk)
Was happy with every event except the mile. After the deadlift I wanted to puke, and immediately started cramping when the mile started.
The deadlift and mile were 2 things I didn’t train at all, so makes sense that they both destroyed me. Although I was pumped about deadlifting 405x27 .

MB throw- happy about this, hoping to get 60 ft (20 yards). Found this was very hard to improve in training.
Broad jump- massive PR
Vert- was hoping to beat 37” but not bad for me.
40- was nowhere near 20mph which I’ve hit before so I’m hopeful I can get into the 4.5’s.
Bench- after the deadlift I was completely gassed. Got 16 but the ref stole a rep from me.

Overall it was a very fun event, and more challenging stamina wise than I expected.
Joints need a break but I’ll do another for sure.
And actually train the mile 💀

In season is an extremely important time to train. (Especially now since there’s pretty much no offseason for kids)Gain ...
08/04/2026

In season is an extremely important time to train. (Especially now since there’s pretty much no offseason for kids)
Gain a competitive advantage by training in season.
Your future self/post season self will thank you.

08/03/2026

Kevin tenezaca 225 bench.
We’re barely benching right now too. More lower body training than anything. With the soccer season about to start we’re hitting 6 sets of pressing total per week.
And still getting stronger.
Train harder, train smarter.

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499 Federal Road
Brookfield, CT
06804

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