PK Strength & Speed

02/06/2026

FORCE PRODUCTION. VELOCITY.

Max effort box squats
Max effort banded jumps

28/05/2026

SLED PUSH VARIATIONS:
•Arms extended is your acceleration builder, ideal when you need to drive force into the ground and get moving fast. Stiffness in your spine will help with run mechanics down the line.

•Bent elbows shift the work into knee drive and hip extension, great for developing the mechanics that carry top speed down the field.

•The ultra-low push lights up your posterior chain from shoulders to spine, building the postural strength that holds everything together under load. Low man wins.

Which one you use depends on what you're training for, and that's exactly what PK Strength & Speed excels in. DM us or tap the link in bio to start training with a plan.

26/05/2026

Meet Levert.

He is, without question, the hardest working client in the room. Every single session, he shows up with the same mindset- get better than you were yesterday.

That kind of work ethic is rare. You can't program it, you can't coach it into someone, and you can't fake it. You either have it or you don't. Levert has it in spades, and it's the reason he's on a trajectory most people only talk about.

Greatness isn't an accident, it's a habit, repeated 10,000 times. And this guy right here commits to building a life of greatness every single day.

Want a coach who'll match your effort and push you further? Reach out or click the link in bio!

21/05/2026

Social media sucks. Progression are made to be simple - understand and implement.

Cut through the noise.

Every rep is part of a bigger plan built around each client's goals, body, and what their training actually needs right now and moving forward.

That's the difference between content posted for clout and coaching that gets results.

If you're tired of guessing, copying random reels, or following programs written for someone who isn't you, get in touch with us. Online and in-person coaching spots are open!

20/05/2026

Proud to support the Mentor football program!

Been working with mentor athletes since 2017/18. Happy to boast about these great high school, collegiate, and professional athletes, as well as the amazing Mentor community and folks I have gotten to work with over the years!

Mentor Football would like to thank PK Strength & Speed for their donation to our raffle on 5/16.

Give them a call today for your strength and speed training needs!

19/05/2026

What's the difference between upright row vs. high pull?

The upright row is your teaching tool. It grooves the pulling pattern, builds the front shoulders, upper back, and trains your elbows to stay high through the movement, exactly what you need for a clean high pull. Think of it as the foundation.

The high pull takes that pattern and adds explosiveness, using the whole body to drive the bar up fast. It's about power output and transferring force from the ground through the hips. Master the upright row first, and the high pull becomes a whole lot safer and more productive.

Interested in reaching your athletic or fitness goals faster? Get in my DM's!

19/05/2026

Consistency is key! To achieve your goal, work is required.

Identify your goal, structure your plan, train hybrid (in person and remote) - figure out what works best for you , which a career professional at your side!

14/05/2026

You don't need to be "in shape" to start…

One of the biggest things we hear from people on the fence is some version of "I'll hire a trainer once I lose a little weight" or "once I figure out what I'm doing first." But that's exactly when having the right guidance makes the biggest difference.

Pat meets you where you are, whether you've never touched a dumbbell or you're finding your way back after years away from the gym. He focused on building a plan for your body, your pace, and the goals that actually matter to you.

Online and in-person spots are open. Reach out to learn more!

12/05/2026

Hang clean or power clean... Which one actually belongs in your program?

Both build explosive power, but they train it in different ways. The hang clean sharpens your second pull and reinforces the positions you'll actually hit on the field, the mat, or the court. The power clean develops full kinetic chain force production from the floor up. PKSS knows which one would better fit your programming based on your current fitness level and long term goals.

At PK Strength and Speed, every lift has a reason behind it. We don't just hand athletes a workout, we build programs around the demands of your sport and the gaps in your performance.

Ready to begin your journey? DM us or head to the link in bio to get started.

07/05/2026

When other trainers hire you to program for them, you're doing something right.

Meet Nikolai, a coach at AIM Performance Training, pro MMA fighter, and client of PK Strength & Speed.

Now’s your chance to stop guessing in the gym and follow a plan built for your goals, your body, and your schedule.

Online coaching spots are open. Message us to learn more, or click the link in bio.