Vigor Ground Fitness and Performance

Vigor Ground Fitness and Performance Seattle's most results driven training facility, backed by real world results!
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The Vigor Ground Fitness & Business Summit 2026, November 12-14, Renton WAWe’re only two months out from an absolutely e...
09/19/2026

The Vigor Ground Fitness & Business Summit 2026, November 12-14, Renton WA

We’re only two months out from an absolutely epic event that we only put on every couple of years.

If you’re not registered yet, make sure to get your tickets 🎫

The speakers for the Summit this year are 🤯

Michael Boyle
Joe DeFranco
Jen Widerstrom
Joel Jamieson
Luka Hocevar
Alyssa Olenick
Natalie Kollars
Martin MacDonald
Derek M. Hansen
Adriell Mayes
Jon Heck Hammer & Chisel
Martin Rooney
Andy McCloy
Vernon Griffith II

And we STILL have some surprises.

There’s a couple of tickets still left for hands on day and then it’s sold out, and then there will only be lecture days available.

09/17/2026

Improve Shoulder Mobility & Stability with This Exercise

During seminar at he took through a great shoulder mobility and stability exercises.

The dead bug overhead DB pull over.

You can see and hear the coaching and progressions during the video and why it makes a lot more sense to use this exercise then some other passive exercises.

I highly recommend the Programming Around Pain seminar to any coach that wants to take their knowledge and skills to another level.

09/14/2026

Improve Your Shoulder Health, Add This Exercise To The Mix

This is one I have brought back to the rotation in my warm ups (as well as fillers).

Banded PVC Pipe Row + External Rotation + RNT Press

I’ll do these for 2 sets of 6-8 reps with a lot of intent (like you see in the video).

Before that I’m usually doing soft tissue, reset, and mobility drills to create a training window and would categorize these as skill/activation, before going into my lifts.

Save it, plug it 🔌 into your trainable menu of exercises, and let me know how it goes.

09/14/2026

Dynamic Effort Day - Athlete For Life Training Session

This is just the first part of my dynamic effort day.

After thorough warm ups I do 6-10 sprints with different staring positions and for 10-15 yards.

From there I had Band Resisted Trap Bar Deadlifts for speed (ended up at 335 + bands), sets of 3, and contrast that with drop jump to box jumps.

I end on hitting 2-3 heavy singles on the Trap Bar, working up to the set you see there with 485 lbs. I contrast that with the kneeling jump to skater jump (with weight vest and without weight vest).

What’s not shown is DB Step Ups, DB Bench Press, Leg Extensions, and Supported 1 Arm Cable Rows (which the supplement work after).

I start every day with some form of sprint (1x a week it’s with sleds, 2x a week without - once shorter accelerations, and once longer sprints). From there it’s jumps and throws, but those are usually contrast with a strength exercise.

I eat my own cooking, if you know what I’m saying :)

If you’d like to train with my programs, comment “program” and I’ll send you a link.

09/13/2026

Improve Your Basketball Defensive Movement Skills

Great athletes move well. Automatically.

But it doesn’t mean that everyone moves well. It’s easy to practice inefficient movements and have that become your movement library.

During our in staff with he was breaking down basketball defensive close out drills he works on with the team to have better footwork, and more effective and efficient movement.

Studying what the best do, and deliberately practicing it so when it’s game time you’ll do what you’ve practiced. When fatigued we’ll rely on what we’ve trained, not what we want.

If you have an opportunity to attend one of Lee’s workshops or seminars, DO IT! He is elite at teaching multi directional speed and athleticism.

09/09/2026

8 Core Exercises You Must Try

Personally I didn’t get tired of trying out new core exercises.

I’m always testing them out which is why I’m always sharing them, so here’s 8 more…

09/08/2026

Common Conditioning Mistakes Series: Tempo Lifting Method

and I talk about how important it is to combine strength training/lifting in a cohesive way with the cardio and it can sometimes become confusing.

The Tempo Lifting Method is strength training but also plays at role in improving muscular endurance (which is an important factor when looking to improve overall “conditioning.”)

How Tempo Lifting Method Works

Tempo Lifting uses a controlled, continuous speed on strength movements. The key is constant tension and never pausing at the top or bottom of a rep.

Cadence: 2-0-2 tempo (2 seconds concentric/up, 0-second pause, 2 seconds eccentric/down).

Load: Light to moderate resistance (around 40–60% of 1RM or bodyweight movements like push-ups and inverted rows).

✔️ Volume: 3–5 sets of 10–12 repetitions.
✔️ Rest: 40–60 seconds between sets.

Why to Use It

▶️ Muscle building of Type I (Slow-Twitch) Muscle Fibers: By avoiding a lock-out and maintaining constant tension, blood flow is partially occluded, generating local muscular fatigue. This builds aerobic capacity and endurance specifically in those working muscles.

▶️ Vascularization: It increases capillary density in the target muscle groups, improving nutrient delivery and waste clearance.

▶️ Joint-Friendly Movement: The light loading and controlled tempo reduce joint strain while still creating high metabolic fatigue in the muscle tissue.

When to Use It

➡️ Low-Recovery / High-Stress Days: When your CNS is fatigued or your heart rate variability (HRV) is low, but you still want to train without burning out.

➡️ GPP & Off-Season Conditioning: To build local work capacity and endurance before entering heavy, high-intensity strength cycles.

➡️ Home or Travel Workouts: Because it relies on time-under-tension rather than heavy weight, it works exceptionally well with bodyweight exercises (push-ups, single-leg squats, inverted rows) or resistance bands.

What other common conditioning mistakes would you like to see us address?

09/07/2026

Common Conditioning Mistakes Series: How to Be Fast & Explosive Over and Over Again

We this question often: “How can I stay fast/explosive over and when I’m playing _____ (insert sport)?”

While different sports have different requirements of energy systems, many team sports have a period of short explosive movements, followed by lower intensity or rest.

We break down the 3 things that help you develop this ability 👇🏼

1️⃣ Get Faster & More Explosive (This is VERY important. Being “kinda” explosive or fast isn’t gonna do it 😉).

Increase your speed, power, rate of force development, and being able to produce higher force overall, is very important for athleticism.

Many people don’t train speed, acceleration, multi directional speed, power, etc to increase it.

2️⃣ Train repeatability the right way by keeping very high intensity (which means longer rest breaks - track your HR with ….if intensity starts dropping then we’re not training actual speed and explosive repeatability).

If your HR stays high, you’ll see your power start dropping a lot (I’m sure you’ve experienced this).

These breaks tend to be longer (for example, for 8-10 seconds of work I’d rest 50-60 seconds ….some untrained would rest even longer).

3️⃣ Train the aerobic system as it’s the foundation for being able to recover faster during your recovery periods.

It’s not about either/or, but rather how you organize all the training in a week. Like mentions, you’d only do high speed, high force training 2, at most 3 days per week.

The other day you’d focus on the conditioning aspects we mention.

If you have questions drop them below and to continue following our series make sure to follow our channels

09/05/2026

Programming and coaching is helping clients get from point A (where they are) to point B (where they want to be).

And doing that by reverse engineering.

The thing is that it’s not just a science but also an art. You absolutely have to understand how to create the adaptations and organize the training days, weeks, and months, so that you get there; while also taking into account lifestyle, skill training, practices, travel, life, school (if they’re high school or college), etc.

Then there’s the other part, which is the mindset and behavior change aspect of it along with the environment. The most important piece is to make sure the client/athlete keeps showing up consistently, because without that, it won’t matter how great your program is.

Most of the time you’ll see snippets of things online. An exercise, a training day, a conversation, etc, but it’s far from telling the whole story or seeing the whole picture.

It’s why if you’re watching it’s good to get curious rather than judge. Ask questions, or ask for more resources to understand better. Don’t just talk s@*t to feel like you’re better.

I do my best to share through all type of avenues and give away what I do with athletes and gen pop. But it’s impossible to give every nuance. I appreciate when people ask and don’t assume. That way you can learn and get better rather than be a smart ass.

After 22 years coaching I still learn every day, from reading to watching videos and courses, attending live events, asking questions to coaches I respect, buying their products, getting around great minds.

To each one’s own but you won’t find me sh****ng on other people stuff because I don’t believe there’s much benefit to it, and it can become a magnet 🧲

This post was meant to be about programming but also about how you consume AND share information and wisdom.

Let me know if you’d like to see more of my training of athletes and clients as I have 10’000s of videos since it’s what I’ve done literally every day for 22 years - Coach.

Address

332 Burnett Avenue S
Renton, WA
98057

Opening Hours

Monday 6am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 8am - 12pm
Sunday 7am - 8pm

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+14252765721

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