New Breed Athletics

04/15/2026

11/30/2025

🔥 PARENTS… LISTEN UP! 🔥
If you’ve got a kid between 12 & Up who’s serious about dominating their sport — or you’re tired of watching them sit on the sidelines — then THIS is the moment that changes everything.

I’m looking for 15 young athletes who are READY to work.
Not talk.
Not scroll.
WORK.

💥 Speed.
💥 Strength.
💥 Confidence.
Three qualities that don’t fall out of the sky — they’re BUILT in the weight room, in the turf lanes, in the grind when everyone else is chilling.

If your kid wants to:
✔ Outrun the competition
✔ Get stronger than they’ve ever been
✔ Move with confidence ON and OFF the field
✔ And stop getting pushed around by faster, stronger athletes…

Then stop waiting for “someday” — because “someday” never built a champion.

This program isn’t daycare.
It’s not babysitting.
It’s REAL athletic development — Old School Knuckle Dragging style:
• Explosive training
• Proper mechanics
• Bulletproof strength
• Mindset like a DAWG

I’m taking ONLY 15 because results don’t happen in crowded chaos — they happen with coaching, intention, and accountability.

Parents… if your athlete is ready to LEVEL UP…
If they’re ready to train with purpose…
If they’re ready to stop getting overlooked and start getting NOTICED…

👉 Secure Their Spot NOW.
Before someone tougher, faster, hungrier takes it.

Let’s build some MONSTERS. 💪🔥

09/30/2025

**“Listen… nothing fires me up more than seeing these so-called ‘trainers’ throwing a barbell in a 10-year-old’s hands as part of an ‘assessment.’ ARE YOU KIDDING ME? That kid hasn’t even mastered his OWN BODY yet. He can’t do a proper push-up, can’t hold a plank without his hips sagging, can’t even land from a jump without his knees caving in — but you’re gonna slap a barbell across his back and call it training? That’s not training… that’s negligence.

Here’s the deal: bodyweight is the FOUNDATION. It’s the entry fee. If you can’t squat your own bodyweight clean, you have no business squatting with external load. If you can’t hold a proper push-up position, you have no business benching. If you can’t lunge without wobbling like a baby deer, you shouldn’t have dumbbells in your hands.

I built my career on training young athletes, and let me tell you something — the best freak athletes I’ve ever trained were the ones who first OWNED their bodyweight. Perfect push-ups, pristine chin-ups, sprint mechanics dialed in, core stable like a brick wall. THEN… and only then… did we EARN the right to load the bar.

So if you’re a trainer putting weights in the hands of kids before they master the basics, stop calling yourself a professional. You’re skipping the fundamentals, feeding your ego, and potentially setting that kid up for injury. Respect the process. Build the foundation. Master the body before the barbell. PERIOD.”**

08/04/2025

🏆 MONDAY MINDSET FOR YOUNG ATHLETES 🏆
“You don’t need more talent. You need more discipline.” – Coach Jay

It’s Monday.
While your competition is still complaining about being sore…
Still scrolling…
Still sleeping in…
You’re up.
You’re working.
You’re building something they won’t be ready for come game time.

Let me make this clear:
Talent without WORK ETHIC is just wasted potential.
I’ve seen dozens of “naturally gifted” kids get passed up by the hungry dogs who never miss a workout, eat like champions, and treat sleep like recovery gold.
And guess what? Those hungry dogs get the scholarships.
Those hungry dogs become leaders.
Those hungry dogs WIN.

So ask yourself today:
Are you the athlete who waits to be motivated?
Or the one who trains like someone’s always trying to take your spot?

Let’s get to work.

08/03/2025

Gym Math

08/02/2025

“MAKING PUSH-UPS GREAT AGAIN – 100 VARIATIONS FOR EVERY LEVEL + A 6-WEEK PROGRAM TO BUILD REAL UPPER BODY STRENGTH”

Everybody loves to overcomplicate training these days… fancy machines, Instagram workouts, and $5,000 cable setups. But let me tell you something – one of the oldest, simplest, and most effective upper body exercises EVER is still the king: the PUSH-UP. And the truth is, most people are either doing them wrong, avoiding them because they think they’re “too basic,” or stuck doing the same boring variation. That ends now. I put together 100 push-up variations – from beginner-friendly to advanced, athlete-tested progressions – to build REAL functional strength, stability, and muscle without needing a single piece of equipment. Whether you can’t do one push-up yet or you’re knocking out sets with a weighted vest, there’s something in here for you. AND I didn’t stop there – you’re also getting a 6-week progressive push-up program to take your chest, shoulders, triceps, and core to the next level. No fluff, no gimmicks – just old-school results with modern programming. It’s time to Make Push-Ups Great Again!

🟢 Beginner (Build Base Strength & Technique)

Goal: 2–4 sets of 8–15 reps (or AMRAP if bodyweight is manageable)
1. Standard Push-Up
2. Incline Push-Up (hands on bench)
3. Wall Push-Up
4. Knee Push-Up
5. Close-Grip (Diamond) Knee Push-Up
6. Wide-Grip Push-Up
7. Tempo Push-Up (3s down)
8. Paused Bottom Push-Up
9. Hands-Elevated Negative Push-Up (lower slow, drop knees to push up)
10. Shoulder Tap Push-Up
11. Static Hold (mid-range)
12. Elevated Pike Push-Up (hips high)
13. Knuckle Push-Up (neutral wrist)
14. Neutral Grip Push-Up (dumbbells)
15. Wrist Release Push-Up (hands leave ground at bottom)
16. Scapular Push-Up (protraction/retraction)
17. Cross-Body Shoulder Tap Push-Up
18. Push-Up to Knee Drive
19. Mini Range Partial Push-Ups
20. Hands-In Front Push-Up (hands closer to head)

⸻

🟡 Intermediate (Strength + Stability)

Goal: 3–4 sets of 8–12 reps or 30–60s sets
21. Standard Diamond Push-Up
22. Staggered Hand Push-Up
23. Decline Push-Up (feet elevated)
24. Close-Grip Push-Up
25. Explosive Push-Up (leave ground slightly)
26. Archer Push-Up
27. Spiderman Push-Up (knee to elbow)
28. T Push-Up (rotate into side plank)
29. One-Leg Push-Up (alternate)
30. Uneven Surface Push-Up (one hand on med ball)
31. Hand-Release Push-Up
32. Dive Bomber Push-Up
33. Hindu Push-Up
34. Body Saw Push-Up (forward/back motion)
35. Shoulder Tap Decline Push-Up
36. Isometric 1.5 Rep Push-Up
37. Band-Resisted Push-Up
38. Weighted Vest Push-Up
39. Stability Ball Push-Up (hands on ball)
40. Medicine Ball Push-Up (both hands on ball)

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🔴 Advanced (Power, One-Arm, Explosiveness)

Goal: 4–5 sets of 5–8 reps or timed explosive work
41. Plyometric Clapping Push-Up
42. Double Clap Push-Up
43. Side-to-Side Archer Plyo Push-Up
44. Typewriter Push-Up
45. One-Arm Push-Up (assisted as needed)
46. Pseudo Planche Push-Up
47. Tiger Bend Push-Up (elbows to forearms)
48. 90-Degree Handstand Push-Up (wall assist)
49. Aztec Push-Up (touch toes mid-air)
50. Superman Push-Up (arms and legs lift)
51. Triple Stop Push-Up (3 pauses each rep)
52. Weighted Plate Push-Up
53. Chain-Resisted Push-Up
54. Band-Assisted One-Arm Push-Up
55. Handstand Wall Walk to Push-Up
56. Feet-Elevated Archer Push-Up
57. Plyometric Medicine Ball Pass Push-Up (partner)
58. Rings/TRX Push-Up (instability)
59. Slow Eccentric 8–10s Push-Up
60. Planche Lean Push-Up

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🔥 Core + Athletic Variations

Great for all levels with scaling
61. Push-Up + Row (Renegade)
62. Bear Crawl Push-Up
63. Push-Up + Mountain Climber
64. Push-Up + Burpee Combo
65. Push-Up + Broad Jump
66. Push-Up to Sprint Start
67. Push-Up with Lateral Walk
68. Push-Up to Pike
69. Spiderman Plyo Push-Up
70. Cross-Body Toe Touch Push-Up
71. Push-Up to Plank Reach
72. Push-Up + Band Row
73. Sphinx Push-Up (forearms to hands)
74. Corkscrew Push-Up (rotate torso)
75. Uneven Push-Up (stack plates under one hand)
76. Suspension Trainer Archer Push-Up
77. Alternating Medicine Ball Push-Up
78. Push-Up with 3-Point Hold (pause 3 spots per rep)
79. Slider Push-Up (hands slide out/in)
80. Wall Walk Push-Up

⸻

⚡ Challenge & Hybrid Variations

Mixes endurance + skill
81. 1-Minute Max Push-Ups
82. 3-Minute Test
83. 5-Minute Density Challenge
84. Pyramid Push-Ups (1–10–1)
85. Ladder Push-Ups (paired with pull-ups)
86. Tabata Push-Ups (20s on/10s off x 😎
87. Deck of Cards Push-Up Game
88. EMOM Push-Ups (every min on min)
89. Tempo Wave (slow/fast alternating)
90. Push-Up + Get Up (stand between reps)
91. Partner Hand Slap Push-Up
92. Partner Resistance Push-Up (hands on back)
93. 100-Rep Challenge (time to complete)
94. Pause Every Inch Push-Up (5 stops per rep)
95. Slow Motion 1-Minute Push-Up
96. Animal Flow Push-Up (beast to cobra transitions)
97. Climber Push-Up (hands walk forward/back)
98. Weighted Plate Shift Push-Up
99. Offset Feet Push-Up
100. Full Planche Push-Up (elite level)

⸻

✅ Progression Guidelines:
• Beginner: 2–4 sets x 8–15 reps. Focus on clean form.
• Intermediate: 3–4 sets x 8–12 reps. Add tempo, stability, and partial load.
• Advanced: 4–5 sets x 5–8 reps or timed explosive sets. Prioritize power and control.
Here’s a 6-Week Progressive Push-Up SAVAGE Program built around the 100 push-up variations. It follows Martin Rooney’s style: starting with base strength, layering skill and stability, then peaking with power and endurance challenges.

⸻

📆 Weeks 1–2: Foundation Phase (Beginner Focus)

Goal: Build base strength, perfect technique, and increase volume.

Workout A (2–3x/week)
• Standard Push-Up – 4x10–15
• Incline Push-Up – 3x12–15
• Wide-Grip Push-Up – 3x12
• Shoulder Tap Push-Up – 3x8–10/side
• Scapular Push-Up – 3x12
• 1-Minute Max Test (record baseline)

Workout B (Optional)
• Knee Push-Up – 3x15–20
• Tempo Push-Up (3s down) – 3x8
• Paused Bottom Push-Up – 3x8–10
• Knuckle Push-Up – 3x10
• Static Hold (mid-range) – 3x20–30s

⸻

📆 Weeks 3–4: Strength & Stability Phase (Intermediate)

Goal: Add new variations, build stability and functional strength.

Workout A (2–3x/week)
• Decline Push-Up – 4x8–12
• Diamond Push-Up – 3x8–10
• Archer Push-Up – 3x6–8/side
• Spiderman Push-Up – 3x8–10/side
• T Push-Up – 3x8–10
• 3-Minute Max Test (record reps)

Workout B (Optional)
• Uneven Surface Push-Up (med ball) – 3x8
• Dive Bomber Push-Up – 3x8–10
• Hindu Push-Up – 3x8–10
• Band-Resisted Push-Up – 3x8–12
• Weighted Vest Push-Up – 3x6–10

⸻

📆 Weeks 5–6: Power & Endurance Phase (Advanced)

Goal: Explosive power, one-arm progressions, and endurance challenges.

Workout A (2–3x/week)
• Plyometric Clapping Push-Up – 4x6–8
• Typewriter Push-Up – 3x6–8
• One-Arm Push-Up (assisted as needed) – 3x5–8/side
• Pseudo Planche Push-Up – 3x6–8
• Tiger Bend Push-Up – 3x6–8
• 5-Minute Density Challenge (max reps)

Workout B (Optional)
• Plyometric Medicine Ball Push-Up – 3x6–8
• Rings/TRX Push-Up – 3x8–10
• Slow Eccentric Push-Up (8–10s down) – 3x5–6
• Planche Lean Push-Up – 3x5–8
• Superman Push-Up – 3x5–6

⸻

📌 Built-In Testing:
• End of Week 2: 1-Minute Max Test – compare to baseline.
• End of Week 4: 3-Minute Max Test.
• End of Week 6: 5-Minute Density Challenge (how many total push-ups in 5 minutes).

⸻

✅ Progression Rules:
• If you hit the top end of the rep range with clean form, move to a harder variation the following week.
• Keep rest periods short (30–60s) for endurance days, longer (60–90s) for power days.
• Mix in core work (planks, hollow holds) to support push-up strength.

07/31/2025

“WHERE THE HELL DID THE DOGS GO?”

Back in the early to mid-2000’s, every old school warehouse gym had that one thing in common… DOGS. I’m talking about the type of high school linemen who could explosively bench 405+ like it was a warm-up, squat 5 plates with perfect speed out of the hole, and pull 600 off the floor without making it look like a near-death experience. And these weren’t college kids. These were 16, 17-year-old savages who lived for the weight room.

Fast forward to now? If you can get a high school kid to grind out 250 on the bench, you’re throwing a parade. Squats? Don’t even get me started on the half-rep, knees-caving atrocities I see. Deadlifts? If they’re not scared of touching a barbell, they’re probably rounding their back into a question mark with 315. The sprint times are soft. The box jumps look like a bad TikTok tutorial. And you wanna know the scary part? This isn’t the kids’ fault.

Somewhere along the line, we traded dogs for drills. We traded gritty, competitive weight rooms for Instagram-friendly “functional” circuits. We stopped breeding competitors and started raising content creators. Friendly competition died. Hell, forget friendly — where are the kids who want to DESTROY the guy who holds the record? The ones who stayed after practice because the thought of being second-best made their stomach turn?

So how do we get it back?

1️⃣ Raise the damn standard. Stop celebrating mediocrity. Bench 250 shouldn’t get you a standing ovation. Teach them what REAL strength is and stop lowering the bar to make everybody feel good.

2️⃣ Bring back the culture. A weight room isn’t a social club. It’s a proving ground. Crank the music. Post the records. Make every kid walk in knowing there’s a leaderboard to climb or die trying.

3️⃣ Competition breeds killers. Every session should have a challenge. PR battles. Max rep contests. Timed sprints. If there’s no fire, you’ll never create a dog.

4️⃣ Stop over-coaching the fire out of them. Not every set has to be “perfect.” Not every movement has to be “safe.” Dogs are built under weight that scares them, in sets that hurt, in moments they don’t know if they can do it — but they find a way.

5️⃣ Lead by example. If the coaches, trainers, and older athletes aren’t living this, the younger ones won’t buy in. Dogs breed dogs. Sheep breed sheep.

Listen, the genetics haven’t changed. The potential hasn’t disappeared. We didn’t run out of kids capable of moving mountains. What we ran out of was a culture that DEMANDS it.

If you want to see the dogs come back? You better be ready to build a kennel.

– Coach Jay

07/30/2025

Foundations First: The Roadmap to Building a Freak Athlete

Listen, I don’t know who needs to hear this, but EVERYBODY wants to throw their kid under a bar and have them bench, squat, deadlift, and power clean on Day One like they’re training for the damn NFL Combine.

You see it every week — 14‑year‑old kid who can’t hold a proper plank, can’t hinge without rounding his spine like a shrimp cocktail, but Dad’s in the corner screaming, “Put more weight on it!” because Instagram said heavy cleans make you explosive.

Here’s the truth: REAL strength isn’t built on maxing out your big 3. Real strength comes from mastering the BASICS first. You don’t skip the alphabet and try to write a book, right? Then why would you skip push‑ups, split squats, bodyweight rows, and perfect hinges just to load a bar?

The bench, squat, deadlift, and power clean are amazing tools, but they’re the GRADUATE LEVEL stuff. You want to get good at them? Build the foundation FIRST.

⸻

🔑 Positive Roadmap: How to Progress Like a Pro

Phase 1: Master Bodyweight & Basic Patterns (4–8 weeks)
• Push-ups (hands, incline, then floor)
• Bodyweight squats → goblet squats
• Hip hinges → kettlebell deadlifts
• Rows & chin-up regressions
• Plank & anti-rotation core work

✅ Goal: Own every rep with perfect technique. 10–20 reps on push-ups, goblet squats, and clean hip hinges before touching a barbell.

⸻

Phase 2: Introduce Light External Load (6–8 weeks)
• Dumbbell bench press → progress to barbell bench
• Front-loaded goblet squats → landmine or safety bar squats
• Trap bar deadlifts before straight bar deadlifts
• Medicine ball throws & jumps to prep for cleans

✅ Goal: Build stability under load. No ugly reps. Bar speed and control come before max weight.

⸻

Phase 3: Graduate to Barbell Lifts (8+ weeks)
• Barbell bench & overhead press
• Barbell back squat/front squat
• Conventional deadlift after trap bar mastery
• Hang power clean after mastering jumps & hip extension drills

✅ Goal: Low weight, perfect form. Add weight slowly. Earn every 5 lbs. Nothing sloppy.

⸻

Phase 4: Athletic Strength Phase
• Combine main barbell lifts with explosive work (jumps, sprints, med ball throws)
• Track numbers, technique, and speed — strength that transfers to the field.

⸻

🔥 Coach Jay’s Truth Bomb:
If you want your kid to dominate on the field and in the weight room, stop rushing to the Instagram lifts. Earn the right to put a bar on your back. Earn the right to clean. Build the basics, layer the strength, then unleash them on the big lifts when they’ve got the body, the technique, and the work ethic to do it right.

07/26/2025

🎙️ “Parents, I gotta get real with you for a second…”

Everybody and their mother thinks their kid is “special.” You know how many parents walk into my gym and say, “My kid’s gonna get a D1 scholarship”? News flash: so is everybody else.

You wanna know what separates your kid from the THOUSANDS of other kids chasing the exact same scholarship? Here’s the ugly truth: NOTHING… if all they do is play one sport year-round. You’ve basically turned your kid into a generic copy of every other athlete out there. No versatility. No adaptability. No extra skillset that makes a coach say, “We need THAT kid on our roster.”

Look at the numbers – almost every single D1 athlete was a multi-sport athlete in high school. Why? Because playing multiple sports develops REAL athleticism. It teaches your kid how to move in different ways, builds a broader skill set, and – here’s the kicker – it keeps them HEALTHIER. Less repetitive stress, fewer overuse injuries, and way more overall development.

So if you think keeping little Johnny locked into one sport all year long is his ticket to a scholarship, you’re actually slamming that door shut. College coaches don’t want cookie-cutter kids who can only do one thing. They want ATHLETES.

Bottom line: You want to give your kid the best chance? Stop making them a one-trick pony. Get them into different sports. Build a complete athlete. THAT’S what makes them stand out when the scouts are sorting through a thousand applications.