Heisler Training Systems

05/21/2026

Most of the grown-folk I work with only have time to train twice, maybe three times per week. While that is plenty to get in good shape it gets a little messy when you try to focus on building a certain bodypart or lift. There is only so much you can cram into 120 minutes a week. A few of my clients have been focusing on improving their pullups and the program I put together has done well. So far a few have improved their best for weighted pullups, a few have increased their rep-records and one hit her first ever rep without band assistance. Here is the program

Day 1) A) Pull-up variation: This could be weighted, unassisted or assisted. 3 sets. I use a range of 3-8 reps for band assisted, and 1-5 unassisted/weight added. When you can do 2 sets of 8 with a band it’s time to either graduate to a lighter band or just get rid of the band. The same progression goes for moving on from bodyweight only to weighted sets. B) Pull-Down variation. 3 sets 6-10 reps. Start with a weight you can handle for 6-8 reps, when you can do 2 sets of 10 reps it is time to add weight. This progression is simple and effective. C) Row variation. Bonus points if you have access to Fat Gripz to help build grip strength. 3 sets 6 to 10 reps. D) Bicep Curl variation. 3 sets 6 to 10 reps.I used to avoid bicep training with clients due to lack of time but they help with pull-ups.

Day 2) A) High Rep Pull-up variation. 3 sets, use a band if necessary, keep track of your reps and try to beat them each week. Usually try to keep them in the 8-12 range. B) Inverted Row Variation. 3 sets 5 to 10 reps. C) Pulldown variation. 3 sets 8 to 12 reps. D) Bicep Curl Variation. 3 sets 8 to 12 reps.

Try it out for a couple months, track the weights and reps, push yourself to do a little more.

05/19/2026

Most youth sports injuries happen because athletes’ bodies aren’t strong enough to handle the demands placed on them; daily practices for multiple teams, tournaments involving multiple games played within a few hours of each other, year round competition and a lack of physical preparation. There is a massive focus on skill development that often comes at the expense of preparing the body to meet those demands.

Getting your athlete in the gym will help build stronger joints, more stable movement patterns and improve resistance to physical stress while simultaneously improving speed, strength and power.

Our youth summer programs provide a safe, structured approach to building a healthier, well rounded athlete. Sessions start in June. Dm to reserve your spot today.

05/14/2026

The summer is all about sun and fun…..and making major improvements to your speed, agility and strength. It wont be long until you are back in the pre-season grind, get your body ready today. DM to lock in your spot.

05/12/2026

Summer isnt about “staying in shape”. It’s about unlocking new levels of speed, strength and agility. Every second of every session is designed to improve your performance on the field or court. DM to reserve your spot, they fill up fast.

05/12/2026

05/10/2026

Happy Mothers Day to the baddest ones out there (literally all of you).

04/23/2026

How do we figure out the right box height for box jumps?

The two questions I ask myself are 1) will this box height allow the athlete to focus on the jump, on exploding off the ground or will they have doubts about the height, when doubt creeps in now you are thinking and thinking will take away some of your ability to move explosively. This is why most of the jumps in my gym are to a box height that allows the athlete to land with the knees bent between 45-90 degrees. This height allows full focus on full explosive movement and will drive improvement.

The second question is how much more does the athlete have to give. She might be able to jump onto a 30” box with a solid landing but I can tell she isn’t pushing as hard as she can, she has more to give. In this case I will add in 2 sets of jumps to a height she can barely make it onto because I know thats what she or he needs to improve. We won’t spend an entire session at those heights, maybe 4-8 total reps.

04/21/2026

What are you doing at 6am? We have some space

01/15/2026

Great workouts this week

01/07/2026

Since we are opening the doors to friends and family next week I thought I’d give you an idea of what you are getting yourself into. A typical session flow⬇️⬇️

A) Main exercise of the session. The exercise that requires the most amount of concentration and effort. This is carefully chosen with the clients goals in mind. We might do up to 3 exercises in the A block.

B) 2-4 exercises to help improve strength, stability and build muscle. Might not be the main exercises of the session but they will help you to your goals if you push yourself.

C) 2-3 exercises to wrap up the day. Core exercises, glute/upper back work, shoulders, arms, intense conditioning efforts.

Monday January 12th to Friday January 16th, friends and family train for free!