Heisler Training Systems

06/18/2026

Youth Strength and Speed Camp starts Monday June 22nd! Sessions will cover speed, agility, power, stability and how all 4 combine to help reduce injury potential. DM today to lock in your spot!

06/17/2026

Rachel (the birthday girl) before (Jan 2024) and today. I wish I could say I had some super-secret serum and training protocol to bring on the changes she’s made but the truth is pretty straight forward; she’s always trying to set PRs on a handful of exercises, she focuses on technique and rock solid ex*****on, she eats healthy, gets rest and doesn’t miss workouts. She’s a great example of how daily habits stack up into great results. Couldn’t be any prouder of your work Rachel Cresse

06/11/2026

How does this help improve athleticism?

When you squat the muscles in the legs lengthen, when they lengthen fast (the drop from the box increases speed of lengthening) the body responds by creating more tension in the muscle to help the transition from lengthening to contracting. This type of exercise helps the athlete decelerate and change direction more explosively and efficiently.

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).

01/15/2026

Great workouts this week