TRIAD Performance Training

TRIAD Performance Training TRIAD focuses on the physical, mental and nutritional aspects of fitness for all ages. The result is fun, efficient workouts that get results.

More than just another gym, TRIAD Performance Training works on Preparation-Performance-Prevention, the three legs of a successful program designed by award winning, nationally recognized trainer and coach Kirk Vickers. Kirk is the Former Head Athletic Trainer for the Detroit Red Wings and named one of “America’s Top 100 Trainers” by Men’s Journal, Vickers bases his unique programs on his experience combined with the science of anatomy, physiology and kinesiology.

03/03/2026

A special shout-out to the amazing Megan Keller.

02/18/2026

Core strength goes deeper than abs. It's about the 3-5 layers of muscle you can't see—the deep stabilizers that protect your spine and keep you stable under load. Don't skip the foundation work.

Posterior chain strength is one of the most underrated aspects of athletic performance—and daily function.Your posterior...
02/13/2026

Posterior chain strength is one of the most underrated aspects of athletic performance—and daily function.

Your posterior chain is everything on the backside of your body: glutes, hamstrings, low back, upper back.

These muscles are responsible for power production, deceleration, and keeping you upright and stable.

But here's the problem—most people are quad and hip flexor dominant because we sit too much and train what we see in the mirror.

When your posterior chain is weak or underactive, a few things happen:

→ Your knees take more stress because your glutes aren't doing their job

→ Your low back compensates and gets overworked

→ You lose explosive power because you can't generate force from the hips

Training your posterior chain doesn't mean just doing deadlifts.

It means activating, strengthening, and controlling those muscles through different ranges and positions.

Hamstring bridges, Romanian deadlifts, single-leg work—these should be staples, not afterthoughts.

What's your go-to posterior chain exercise?

Or are you realizing you might be neglecting it?

02/11/2026

The physio ball isn't just for crunches—it's one of the best tools for building stability, core strength, and posterior chain control.

Start simple with two-point contact, then progress to single arm or single leg.

Once you own that, try rolling out for core anti-extension work or hamstring bridges with a single-leg rollout. That last one will humble you real quick.

Always stay controlled. Don't let the ball sq**rt out from under you, and make sure your space is clear if you're getting dynamic with it.

Got a physio ball collecting dust?

Put it to work.

Stability isn't just about balance—it's about your body's ability to control movement under load and challenge.When we t...
02/09/2026

Stability isn't just about balance—it's about your body's ability to control movement under load and challenge.

When we talk about core stability, most people think planks and crunches. But real stability is dynamic.

It's what keeps your spine safe when you're moving, lifting, rotating, or reacting to something unexpected.

That's why I train stability with movement, not just static holds.

Here's what happens when you improve stability:

→ Your power output increases because you're not leaking energy through compensation

→ Your injury risk drops because your body knows how to protect itself under stress

→ Your performance improves across the board—whether you're an athlete or just trying to move better in daily life

Stability is the foundation. Everything else is built on top of it.

What's one movement where you notice you lose stability?

That's your starting point.

02/06/2026

That foam roller gathering dust in your closet?

It's more than a recovery tool—it can seriously challenge your core stability.

The key is keeping your low back flat against the roller while you move. That forces your deep stabilizers to fire and keeps you honest.

Start simple—one leg up, then two. Once you own that, add extensions, side-to-side movement, or opposite arm-opposite leg.

You'll notice real quick if one side is weaker than the other. That's valuable information.

Stay controlled, don't let your back arch off the roller, and build from there. It's harder than it looks.

Got a foam roller? Give this a shot and tell me which variation humbles you the most.

Here's something most people get wrong about strength training: they think lifting heavier is always the answer.But stre...
02/04/2026

Here's something most people get wrong about strength training: they think lifting heavier is always the answer.

But strength without control is just chaos waiting to happen.

Real functional strength is about how well you can control a load through a full range of motion—not just how much weight you can move with momentum and compensation patterns.

That's why I focus on quality of movement first.

Can you own the position?

Can you stabilize under load?

Can you move with intention and control?

When you prioritize control, three things happen:

→ You build strength that actually transfers to real movement

→ You reduce your risk of injury significantly

→ You get more out of every rep because you're not relying on momentum

Stop chasing numbers just to chase them.

Start chasing movement quality, and the strength will follow.

What's one exercise you know you could slow down and control better?

02/02/2026

Want to jump higher? Start with your feet.

Most people think jumping is all about hip power, but they're missing the foundation—literally. Your feet and ankles are the first gear in the chain.

If you can't explosively roll up to your toes, you're leaving inches on the table.

Here's a simple drill:

Start with both feet flat, heels grounded, and practice driving up to your toes with speed and control.

Once you own that, move to single-leg.

You'd be surprised how many athletes struggle with this basic movement—and how much power they're losing because of it.

Feet, hips, shoulders. All three gears matter.

Try this out and let me know what you feel.
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Your warm-up isn't just about getting your heart rate up—it's about preparing your nervous system to move the way you ne...
01/30/2026

Your warm-up isn't just about getting your heart rate up—it's about preparing your nervous system to move the way you need it to.

A good warm-up does three things:

→ Increases blood flow to the muscles you're about to use

→ Activates the movement patterns you'll need during your workout

→ Primes your brain-to-muscle connection so you're firing on all cylinders

That's why I don't have clients jump right into their working sets. We start with movement prep that mirrors what's coming.

If we're doing rotational work, we warm up rotation. If we're training lower body power, we activate the hips and glutes first.

It's not wasted time—it's setting yourself up to perform better and stay injury-free.

What does your warm-up look like?

Are you just going through the motions, or are you being intentional about it?
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01/30/2026

Reaction time isn't just for athletes—here's why it matters as you age.

A couple tennis balls and some simple drills can make a real difference in how quickly you move and respond.

Start where you are, stay safe, and have some fun with it.

Want to see what else you can do with just a tennis ball?

Give these a try and let me know how it goes.
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01/27/2026

Run, jump, throw—three movements we should never stop doing, no matter our age.

But here's the catch: most people are doing them wrong or not doing them at all.

I'm talking about scaled versions that match where you're at right now. Walking with intention. Loading into a squat. Going through throwing motions without even picking up a ball.

These aren't just exercises—they're how we keep our bones strong, maintain our ability to move, and stay independent as we age.

Want to know how to work these into your routine safely? Let's talk.

Schedule a discovery call and we'll map out what makes sense for you:
calendly.com/kirk-22/free-consult

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Farmington, MI

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 6pm
Saturday 8am - 2pm

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