Capital District Sport and Fitness

Capital District Sport and Fitness We are the Capital District of New York's leader in Sports Performance and Adult Fitness Training. We look forward to seeing you soon!

Capital District Sport and Fitness Sports Performance and Adult Fitness Training gets you strong and feeling your best, so you can have the confidence to dominate every day. We provide athletes and hard-working people of the Capital District fitness training, a community that cares, and education to help get out their workout rut, performing their best, and seeing results that last. To learn more

about how we can provide you with the most effective tools for reaching your health and fitness goals- whether that be improving on-field performance, overcoming an injury, or simply improving the quality of your life please:

Send us a message or stop by to learn more about our Sports Performance and Adult Fitness Programs.

HAPPY FATHER’S DAY TO ALL OF THE STRONG & SUPPORTIVE DADS OUT THERE!
06/21/2026

HAPPY FATHER’S DAY TO ALL OF THE STRONG & SUPPORTIVE DADS OUT THERE!

📸 CDSF Photo Dump
06/20/2026

📸 CDSF Photo Dump

06/19/2026

Allyssia Pickel with a strong set of trap bar deadlifts!

allyssiapickelsoftball_2029

Congrats to CDSF Member ava on workout number 💯 today!Thanks Ava for all of your hard work and for being part of the .
06/18/2026

Congrats to CDSF Member ava on workout number 💯 today!

Thanks Ava for all of your hard work and for being part of the .

06/18/2026

“Should I go up in weight?”

This is one of the most common questions our coaches get at CDSF.

The answer? It depends on your training goal.

Different rep ranges are programmed with a purpose:
✔️ 4–6 reps: Building strength and power
✔️ 8–10 reps: Building muscle and improving movement quality
✔️ Higher reps: Improving muscular endurance and hypertrophy

Regardless of the goal, your muscles, bones, tendons, and nervous system need to be challenged appropriately to create adaptation.

A simple guideline we use:
➡️ If you finish a set and feel like you could perform two or more additional reps with perfect technique, it’s probably time to increase the weight.
➡️ If your final rep feels like the most you can do while maintaining great technique, you’re in the right range.
➡️ If you cannot complete all prescribed reps with proper form, decrease the weight.

The goal isn’t just to lift heavier—it’s to train with the right amount of challenge to continue making progress.

06/17/2026

Ella Graber putting in work at CDSF!

06/16/2026

High School Athletes working on Landmine Press and SLDL variations.

Reach out today to learn more about our Sports Performance Training at CDSF!

06/15/2026

Chloe Alexander putting in work this summer at CDSF!

06/14/2026

Two common mistakes we see with overhead medicine ball taps.

Mike Sirani breaks down two technique flaws that can limit the effectiveness of this exercise:

❌ Using only the wrists to move the medicine ball
❌ Turning the movement into a tricep extension

Instead, we want athletes positioned the appropriate distance from the wall, with the front knee held at hip height and the arms fully overhead.

From there, the movement should come from the shoulders moving back and forward while maintaining an overhead arm position throughout the drill.

Small technique adjustments can make a big difference in getting the intended training effect from an exercise.

06/13/2026

Rotational power development for softball athletes.

Medicine ball training is one of our favorite ways to develop rotational power for athletes.

By incorporating a variety of rotational medicine ball drills, athletes can learn to transfer force more effectively from the ground up while improving power production in sport-specific movement patterns.

Interested in Sports Performance Training at CDSF? Contact us to learn more about our individualized, coach-led programs.

Address

21 Wood Road #100
Round Lake, NY
12151

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 7:30pm
Friday 6am - 6pm
Saturday 8am - 2pm

Telephone

+15182895004

Website

Alerts

Be the first to know and let us send you an email when Capital District Sport and Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Capital District Sport and Fitness:

Shortcuts

Share

Category