Mack Strength

Mack Strength Strength and Conditioning Gym serving the Rochester area. Call or message us for a free consultation!

05/20/2026

Acceleration work 🏃‍♂️💨📈

05/06/2026

Using velocity based training with two athletes, each with different performance goals.

🏃🏽‍♂️ In season track athlete - target velocity 0.8-0.9 m/s
• this zone prioritizes speed and explosiveness while minimizing fatigue so sprint performance isn’t negatively impacted in season

🏈 Off season football athlete - target velocity 0.75-0.85m/s
• this zone pushes heavier loads to drive force production, strength and power while maintaining intent to move explosively

If you’re not measuring bar speed, you’re guessing.
Guessing leads to :
❌ too heavy on speed days
❌ too light on strength days
❌ training that doesn’t match intent

05/04/2026

Home Gym set up on a nice day ☀️💪

05/02/2026

No program today. Just doing some of my favorite athletic movements

Some shots from one of the youth sessions last week.Thanks for there photos!
04/30/2026

Some shots from one of the youth sessions last week.
Thanks for there photos!

Address

60 Armstrong Avenue
Rochester, NY
14617

Telephone

+15856901201

Website

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