The Athlete’s Blueprint

06/16/2026

Split squats is one of our staple exercises here at The Athlete’s Blueprint.

There’s many different variations but here’s 4 that we utilize along with different tempos.

Dumbbell Split Squat
- Tempo: 4010

Front Foot Elevated Dumbbell Goblet Hold Split Squat
- Tempo: 2110

Barbell Split Squat
- Tempo: 3010

SSB Split Squat
- Tempo: 2010

Different variations and different tempos change the stimulus without changing the exercise.

1 exercise. 16 variations.

You don’t have to reinvent the wheel to change the stimulus. Can keep the exercise the same and still have something different in the program.

06/15/2026

Last College Group today sent it!

There’s something about the semi private small group training that really brings out the best in these athletes!

I get it. Not everyone wants to wake up early. Not everyone wants to be held accountable. Not everyone wants to put in the work to be the best version of themselves.

That’s what separates our college athletes from their counterparts. The willingness to give in to a system proven to get them the results they want!

If you get out of your own way you’d be pleasantly surprised at what you can do for yourself over the summer months.

If you are a college athlete looking for guidance and results this summer then reach out today! Plenty of space to add more hard workers!

06/14/2026

Strength and Conditioning doesn’t have to be confined to the gym.

Hiking and being out in nature is great for the cardiovascular system and your soul.

Getting out of New York is a bonus as well.

Monocacy Hill Trail is Douglasville PA was awesome.

4.6 mile roundabout 👌🏼

06/10/2026

MORE IS NOT BETTER!!!

More has continually shown us why youth injuries are on the rise!

Too many teams, too many tournaments, too many showcases, too many practices, too many side skill sessions doesn’t make them better, it makes them burnt out and more susceptible to injury.

Proper development allows them to step away from any sport they participate in for a couple months.

Proper development means eating sleeping and hydrating properly given the demands of the high volume they face every week!

Proper development in those that understand how to play the long game means some type of movement prep or calisthenics or strength training each week.

You don’t have to listen and you don’t have to train at all BUT their development depends on it.

Don’t shoot the messenger; I just refuse to stay silent in this crazy world where more means better to those that are misinformed. And YES I washed my hands after picking up the toilet brush 🤣

06/08/2026

BREAKFAST

Don’t skip it.

Feed the beast.

Eat like an aspiring collegiate athlete.

Plenty of options but here’s my go-to:
- 5 eggs over easy
- 2 slices cheddar cheese
- 0% Greek yogurt
- blueberries
- strawberries
- pumpkin seed & flax seed granola

On the days I can’t make this fresh I turn to:
- overnight oats with the same granola, fairlife 0%, blueberries and a couple dark chocolate chips
- 3 to 5 hard boiled eggs
- 1 apple or 1 pear

Best thing I can do for my athletes is show them that I try my best to do everything I ask of them. I want to lead by example and practice what I preach. It only helps my message resonate more!

06/07/2026

Sled March to Sprint

When they’re young the best thing you can do is expose them to marching, hopping, skipping, jumping and sprinting.

This drill combines a sled march and a sprint!

Doesn’t have to be complex!
Doesn’t have to mimic the sport they play!
Doesn’t need to be perfect!

Simple work at their young age to have them generally physically prepared!

06/07/2026

06/06/2026

LAST CHANCE TO SIGN UP!!! SPOTS AVAILABLE ON MONDAY AND WEDNESDAY STILL!

SUMMER SPEED SCHOOL

SPEED SCHOOL is the latest offering from The Athlete’s Blueprint at our new location!!! Ages 8-13 only!

Each session your youth athlete will go through:
1) Dynamic Warmup
2) Movement Prep
3) Locomotive Drills
4) Power Speed Drills
5) Medicine Ball Training
6) Jump Training
7) Strength Training
8) Sprint Training

With the ever increasing volume our youth athletes are exposed to, it has become super important that we have them ready by addressing their locomotive, strength, stability and coordination needs.

This once a week class will teach your youth athlete how to warmup, march, skip, hop, jump, sprint and strength train.

Join former All-American and 17-year Strength and Conditioning professional Coach Nick during our next 10-week installment of Speed School.

Registration opens tomorrow Monday 4/13. Shoot us a DM or an email to lock in your day, time, and spot!

Don’t miss this opportunity to sprint past your competition! Spots will fill up fast 🫡

06/05/2026

It’s golf season…

Prepping my body for the rigors of swinging as hard as I can because I just can’t help myself.

The focus of today was:
- Hips
- Hammies
- Glutes
- Rotation
- Obliques

Surprisingly enough, a sport like golf where you are repetitive in nature with high volume, strength is great but muscular endurance is better!

Some of these sets of 12, 15, 20 or 30 is exactly what the body needs to continue to produce the same result every time you swing the club.

Hit 2 sets of everything you see!

Damn it feels good to be a golfer 🏌️

11/07/2025

This!!!

Respect to Matt Rhule for speaking up! 🙌💯