Alpha Human Performance

Alpha Human Performance Grand Rapids' only Training AND Recovery Facility! We train athletes, fitness enthusiasts and anyone who wants to improve their health. Be An Alpha!
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“He’s Off ✈️ !!”‘Alpha Dawg’ is off to Quantico, Virginia for 10 Weeks of Marine Officer Candidate School in Preparatio...
05/24/2026

“He’s Off ✈️ !!”

‘Alpha Dawg’ is off to Quantico, Virginia for 10 Weeks of Marine Officer Candidate School in Preparation for his future in the military.

After 10 weeks, he will return in August to Michigan for his final College year at Hope and after graduation begin his next chapter in the Military.

Super proud of this kid, and really impressed by his resolve to always ‘find a way’ to get where he wants to go in life.

05/24/2026

🏔️💨 SATURDAY SPEED CHUTE + HILLS 💨🏔️

Hill sprint training is one of the best ways to build true game speed, endurance, and mental toughness.

Adding speed chutes increases resistance and helps athletes develop more power, acceleration, and sprint strength every rep. Combined with hills, athletes learn how to push through fatigue and compete when it gets hard — just like in the 4th quarter.

🔥 Speed. Power. Toughness.
Built one hill at a time.

SportsPerformance ExplosiveAthlete TrainToDominate

05/21/2026

RFE Sandbag Zercher Hold ISO Split Squat 🔥

The RFE Sandbag Zercher Hold ISO Split Squat builds:

✅ Single-leg strength
✅ Hip & core stability
✅ Knee durability
✅ Balance & body control
✅ Explosive force production
✅ Mental toughness under tension

The Zercher hold challenges posture and core stiffness while the ISO split squat develops strength athletes can actually use in competition.

Own the position. Own the movement. 🔥

FootballTraining SpeedTraining SingleLegStrength

05/21/2026

🚨 ALPHA POWER CONTRAST 🚨
VERTIMAX SEATED BOX JUMP + OVR CONSISTENCY TRAINING

Today’s focus at Alpha Human Performance:
⚡ Producing explosive power
⚡ Repeating explosive power
⚡ Measuring consistency under fatigue

The combo:
🔹 VertiMax Seated Box Jump — overloads force production and explosive intent using resistance.
🔹 Regular Seated Box Jump w/ OVR — measures true output and consistency from rep to rep.

🎯 THE CHALLENGE:
Using the OVR, athletes must keep every jump within a 2-inch range of their very first jump.

Why?
Because elite athletes don’t just explode once…
They reproduce power consistently.

Consistency = game speed endurance.
Consistency = power under pressure.
Consistency = separation late in games.

At Alpha, we train athletes to develop:
✅ Explosive lower body power
✅ Neuromuscular efficiency
✅ Competitive focus
✅ Repeatable athletic performance

“Anyone can have one great rep.
Great athletes repeat it.”

SportsPerformance JumpTraining AthleteDevelopment GameSpeed PowerTraining TrainSmart FootballTraining BasketballTraining LacrosseTraining SpeedTraining AthleticPerformance

05/18/2026

🔥 ALPHA MOVE OF THE WEEK 🔥
TRX Single Leg Squat

One of the best ways to build real athletic strength is training one leg at a time.

This movement develops:
✅ Single-leg strength
✅ Balance & stability
✅ Knee and hip control
✅ Better movement efficiency

Athletes don’t move in perfect two-leg positions — they cut, sprint, jump, and land on ONE leg. This is where performance is built.

Coaching focus:
• Stay tall through your chest
• Sit the hips back under control
• Keep the knee tracking over the toes
• Use the TRX for balance — not support

“Control the descent. Own the position. Drive up.” ⚡️

StrengthAndConditioning SpeedTraining PerformanceTraining

05/18/2026

ALPHA MINDSET MONDAY: Choose your circle wisely!

Who you surround yourself with matters.

If your circle is full of people who make excuses, avoid hard work, and settle for average… eventually that mindset will rub off on you.

But when you surround yourself with athletes who:
✅ Train with purpose
✅ Push through adversity
✅ Hold themselves accountable
✅ Chase big goals
✅ Refuse to settle

…you elevate your own standard.

High achievers create high achievers.

The best athletes don’t just train hard — they intentionally put themselves around people who challenge them to grow mentally, physically, and emotionally every single day.

Your environment influences your mindset.
Your mindset influences your habits.
Your habits influence your future.

Choose your circle wisely.

TrainWithPurpose HighPerformance NoAverage ChampionshipHabits IronSharpensIron

05/15/2026

GAME SPEED ISN’T JUST LINEAR.

Elite athletes must be able to produce force laterally, absorb force, and reaccelerate instantly.

Using the VertiMax Raptor for lateral barrier plyometric jumps helps athletes develop:

⚡ Explosive lateral power
⚡ Deceleration control
⚡ Reactive quickness
⚡ Hip stability & balance
⚡ Change-of-direction speed

The added resistance from the Raptor forces athletes to stay athletic through every rep while training real game movement patterns.

This is the type of work that translates directly to:
🏈 Football
🏀 Basketball
⚽ Soccer
🥍 Lacrosse
🏐 Volleyball

Train movement. Train reaction. Train explosion.

05/14/2026

🔥ALPHA FAST FIVE

We ask FIVE questions, we get FIVE FAST answers.

Name: Dexter Lillmars
School: Fruitport
Sport: Basketball and Baseball

1) What is your “go to” pre-game meal or snack?

“Go to pregame snack is Gatorade and candy/applesauce.”

2) Sleep is important. During the season how many hours of sleep do you average per night?

“8 hours”

3) What does post-competition recovery look like for you?

“Stretch and roll out, sometimes heat.”

4) What does being mentally tough mean to you?

“Not worrying about results and caring only about preparation.”

5) What makes a “coachable” player from your point of view?

“Coachable player is someone who takes advice without offense.”

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3233 EASTERN Avenue
Grand Rapids, MI
49508

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