JSTAthlete

WEDNESDAY WISDOM 🔑

“Everywhere I look, I see fake work…I put in real work, hard work. I put in the work and reap the results.”

Whether in life or in sport, if you are REALLY putting in the work, you will reap the benefits eventually. It wont necessarily be on your timing, but it will happen.

If you’re only working so you can post it for your friends, you might need to take a look in the mirror. Those who are destined to make it aren’t motivated because of others approval, their motivated by their dedication to their craft…which persists whether or not people are watching. Be willing to work in the dark, and when the lights are on, you’ll shine ⭐️

The Power Clean is a great exercise for any athlete looking to improve their lower body force production, strength and power. If you’re an athlete looking for a little extra spring, this may be a great movement for you. Watch Professional sprinter Toni Canfall kill this demo 💪. If you’re an athlete looking for a place to train, come check us out! We’ll help you take your speed, strength and power to the next level 📈

FLASHBACK FRIDAY ⏰

In honor of Steph Curry carrying USA Basketball through the Semi-final vs. Serbia yesterday afternoon, check out a few of his highlights from the past few years. No winder they call him “Chef Curry”…watch him COOK!👨🏼‍🍳

In case you missed it, Steph dropped 9 3-pointers and dropped 36 points to help the USA overcome a 17-point deficit to advance to the Gold medal game vs. France at 3:30pm ET tomorrow. Go USA! 🇺🇸

ATHLETES looking to improve speed, strength and power, we are your guys! We’re located in Clearwater, Florida, and we not only serve the Tampa Bay area, but we also have athletes worldwide! Check out our website JSTAthlete.com to get started 💪
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WEDNESDAY WISDOM 🔑

“Everyone wants to be Cristiano…I’ll give you the map, you think will do it?

If you want to be truly great, you’ve got to be willing to discipline yourself. You’ve got to commit to your process, and you’ve got to stick to it like your life depends on it.

You want to take a day off? Your opposition is working.

You want to go to that party? Your opposition is working.

If you really want it, then you gotta go get it.

Want to run faster?

How often are drilling, sprinting and just overall working on your craft?

Sprinting is a skill and just like any other skill, it’s improved with reps. High-level reps performed over-and-over. If you want how to learn to clean up your mechanics and increase your potential for speed, come train with us!

JSTAthlete Rocco Geritano is a great example of an athlete whose worked extremely hard to perfect his craft. He currently runs a sub 6.4 second 60-yard dash, that’s blazing 🔥!

FLASHBACK FRIDAY ⏰

Unilateral lower body strength is paramount when it comes to speed and high performance in sport. When we run, jump, cut, the majority of force production comes from one leg at a time.

When creating a training regimen, it’s important to ensure you have a diverse slate of movements, as sport challenges athletes with a plethora of different stresses. To create robust athletes, JSTAthlete matches our training regimens to the complex demands of their sports.

ATHLETES, want to increase your SPEED, POWER, & STRENGTH? Come train with some of Central Florida’s most effective Speed & Strength Coach’s, located right here in Clearwater. DM us or visit JSTAthlete.com to get started!

FLASHBACK FRIDAY ⏰

Want to upgrade your Top End Speed?

Try these Flying 20’s!

Our JSTAthletes love this drill because they feel it helps them reach another gear of Top End Speed. Start at a jog and progress up to peak speed and with proper technique continue to accelerate for about 20 yards. This drill allows for direct emphasis on the proper technique that allows you to achieve higher Top End Speeds as you exit your transition phase of the sprint.

ATHLETES, want to increase your SPEED, POWER, & STRENGTH? Come train with some of Central Florida’s most effective Speed & Strength Coach’s, located right here in Clearwater. DM us or visit JSTAthlete.com to get started!

Speed is a SKILL. You’ve got to train it meticulously and then get high-level rep after high-level rep if you want to improve it.

Our coaches key in on all the details to help you get the most out of your speed, power and strength. Are you interested in unlocking that next level in your athleticism?

Come train with the best! Whether near the Tampa Bay, St. Pete/Clearwater area or remote, we have training options for every athlete.

Visit our site or shoot us a DM for more information!

WEDNESDAY WISDOM 🔑

“That’s why you have to stay focused every single moment.”

When you and the next person both want the same thing, what’s going to create that separation? It’s that day-in and day-out discipline and grind.

If you have big goals, you better be working harder than anyone else, because just when you take your foot off the gas, someone else is going to pass you up.

FLASHBACK FRIDAY ⏰

JSTAthlete & Baseball Player Chris Williams

The first few clips are of a sport-specific resisted start, with a progression to a base stealing start. You’ll notice we only added resistance to Chris’ backside, as it loads () the multi-joint triple extension of the ankle, knee and hip which is where the majority of the drive forces come from in a base stealing start.

The following clip you see Chris casually throwing up 500 pounds on a Straight-Bar Deadlift. Deadlift contributes to multi-joint strength and muscle mass gain linked to creating base stealing and sprint start drive forces.

In the final clip, Chris is doing a chin-up on the rings, which challenge the upper back and shoulder more than the conventional Chin-up with a bar. These floating rings move and rotate freely adding proprioceptive demands to the exercise that solicit greater athletic adaptations.

Athletes!! ⚾️🏈🏀⚽️🎾🏐

If you’re looking to improve your speed, strength, power and coordination, you should consider checking us out JSTAthlete.

We have helped hundreds of athletes improve their athletic ability and improve their abilities on the field, court, or pitch. Visit our site or shoot us a DM for more information!

FLASHBACK FRIDAY ⏰

At JSTAthlete, we are constantly looking to challenge our athletes in as many relevant ways as possible. Proper variations build complete & resilient athletes.

This variation of DB Bench challenges the athlete to maintain a braced core throughout the entire movement, which many athletes struggle to do. It also challenges the upper body differently than a normal bench press. With less leverage coming from the lower body, there is a greater demand for functional push strength.

ATHLETES looking to improve speed, strength, and power, we are your guys! We’re located in Clearwater, Florida, and we not only serve the Tampa Bay area, but we also have athletes worldwide! Check out our website JSTAthlete.com to get started 💪

WEDNESDAY WISDOM 🔑

“The Process” is as advertised: a process. It takes time. You can’t rush it. You have to play the long game when it’s comes improving yourself, no matter the area. Day-in & day-out you’ve got to stay committed. Discipline, routines, sacrifice, failure are all necessary.

If you partially commit to the process, you won’t succeed in the end. Those who really commit to the process are the ones we see rise to the top, and they normally stay there.

Great stuff here from one of the greatest ever. RIP Mamba 🐍

ATHLETES looking to improve speed, strength, & power, we are your guys! We’re located in Clearwater, Florida, and we not only serve the Tampa Bay area, but have athletes worldwide! Check out our website JSTAthlete.com to get started 💪
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What’s your go-to…

Deadlift or Squat?

Deadlift & Squat are some of the most rudimentary exercises in the strength & conditioning world, and both are great for athletes looking to improve lower foundational strength and to increase lower body power production.

Everyone has a favorite, tell us yours in the comments!

ATHLETES, want to increase your SPEED, POWER, & STRENGTH? Come train with some of Central Florida’s most effective Speed & Strength Coach’s, located right here in Clearwater. DM us or visit JSTAthlete.com to get started!

FLASHBACK FRIDAY ⏰

Athletes, want to improve your lower body mobility, but don’t know where to start?

Throw these movements into your next Movement Prep or post-workout.

Lower body mobility is crucial if you want to be as fast/explosive as you can possibly be. Not only that, tight muscles will lead to discomfort and place an athlete at a higher risk of injury.

Try them out and let us know in the comments what you think!

ATHLETES, want to increase your SPEED, POWER, & STRENGTH? Come train with some of Central Florida’s most effective Speed & Strength Coach’s, located right here in Clearwater. DM us or visit JSTAthlete.com to get started!

WEDNESDAY WISDOM 🔑

“You gotta change…or nothing changes.”

Do you want to level up? Then you have to decide to make a change. Progress doesn’t just happen. Decide, and then make it happen.

Dreams don’t work unless you do.

ATHLETES…If you’re looking for training to help take your game to the next level, come train with JSTAthlete! DM us or visit jstathlete.com for more information!

You want to put up BIG numbers next season? Then this off-season you’ve got to put in BIG time work. It’s as simple as that.

Lehigh University Football’s Luke Yoder is a prime example of an athlete who’s put in big time work, and is starting to reap big time results because of it. Last season as a Freshman, Luke was a finalist for the Jerry Rice Award, which goes to the top 1st year player in all of FCS football 🏆🏈

Excited to see what the future holds for this kid!

ATHLETES…If you’re looking for training to help take your game to the next level, come train with JSTAthlete! DM us or visit jstathlete.com for more information!

FLASHBACK FRIDAY ⏰

WANT TO INCREASE YOUR SPRINT SPEED?

Learn your A & B forms. Marching and Skipping A/B’s are a great tool to add into to your everyday movement preparation that will help optimize your movement patterns. A-form drills will assist with start mechanics, while B-form will clean up your top end mechanics.

This drill here is an advanced B-form, the “Single-Leg B”. The drill emphasizes front side dominate mechanics with proper ground contact and gait recovery. Ali makes it look easy, but don’t be fooled, this drill takes high levels of coordination. Don’t be discouraged if it doesn’t look like this the first few weeks, it takes time.

ATHLETES, want to increase your SPEED, POWER, & STRENGTH? Come train with some of Central Florida’s most effective Speed & Strength Coaches, located right here in Clearwater. DM us or visit JSTAthlete.com to get started!

ATHLETES! Are you looking to increase your speed and explosiveness?

If so, it’s imperative that you start to implement plyometric movements like the “Tuck Jumps” that you see in the 1st clip here. Many athletes say they want to get faster, but they spend far too much time under a bar squatting heavy weight and far too little doing plyometrics.

In order to become explosive, YOU HAVE TRAIN EXPLOSIVE 💥. Try these “Tuck Jumps” during your next workout or sprint session.

ATHLETES, interested in learning more about training with one Tampa Bay’s best Speed & Strength trainers? Check out our website, JSTAthlete.com, to get started!

FLASHBACK FRIDAY ⏰

Explosive Underhand MB throws are a great addition to just about any workout. If your sport requires any sort of power/explosion, you should consider these throws.

This MB throw variation is also a great movement to help the athlete coordinate their entire kinetic chain, which is key to high levels of performance.

Thanks to & .slavkin for the demos.

ATHLETES, want to increase your SPEED, POWER, & STRENGTH? Come train with some of Central Florida’s most effective Speed & Strength Coach’s, located right here in Clearwater. DM us or visit JSTAthlete.com to get started!

“What we’re going through, how your body feels…nobody cares”

Everybody’s got their struggles, their burdens, their obstacles… at the end of the day, nobody cares. Results get rewarded. To the victors go the spoils, as the saying goes.

You can either make a way, or make excuses…the choice is yours.

Great stuff from NFL QB Derek Carr here.

ATHLETES, interested in learning more about training with one Tampa Bay’s best Speed & Strength trainers? Check out our website, JSTAthlete.com, to get started!

The ability to create force laterally is very important in most sports, yet it’s often inadequately trained by many athletes. Whether it’s a pitcher pushing off the mound, a hooper shuffling on defense, or a football player putting on a nasty juke to shake a defender, the more force you can produce, the more effective your movement will be.

Movements like the lateral lunge will help to enhance your lateral force production, and help take your athleticism to the next level.

ATHLETES, interested in learning more about training with one Tampa Bay’s best Speed & Strength trainers? Check out our website, JSTAthlete.com, to get started!

FLASHBACK FRIDAY ⏰

“Supine Hamstring Curls w/ Exercise Ball”

Hamstring injuries are some of the most common injuries seen in athletes. Supine Hamstring Curls utilizing an exercise ball are a great exercise to strengthen and reduce the risk of injury to the hamstrings. Robust hamstrings are also essential to high level sprinting and other sports specific movements. The hamstrings are neglected often times by many training programs, which puts athletes at higher risk of injury.

At JSTAthlete, we strive to ensure our athletes are always prepared for competition, and that they’re chance of injury is as low as possible.

ATHLETES, interested in learning more about training with one Tampa Bay’s best Speed & Strength trainers? Check out our website, JSTAthlete.com, to get started!

WEDNESDAY WISDOM 🔑

“You have to sacrifice everything [that] you have, then you can become great champion.”

Not only is Khabib “The Eagle” Nurmagomedov is easily one of the greatest UFC fighters of all time, but he’s also one of the wisest of all time. Love this clip from him. So much great life/sport advice here.

Just as the old saying goes, you must be willing to sacrifice your current self for who you want to be.

ATHLETES, interested in high level Performance training? Visit our JSTAthlete.com or DM us for more information!

If you’re looking to run faster and to improve your sprint mechanics, take a minute to watch and listen to Coach AC demo and explain this drill to one of our athletes.

Coach AC is a 3x Track & Field National Champion and a 5x Track & Field All-American, just to name a few accomplishments…so he knows a few things about high level sprinting.

An optimal sprint is about continually building up speed, and Coach AC’s advice will help you do just that.

ATHLETES, interested in high level Performance training? Visit our JSTAthlete.com or DM us for more information!

FLASHBACK FRIDAY ⏰

Implement these Single-Leg Box Jumps to your workouts! Many athletes are SL jumpers, so jumping off one leg in training is just as important, if not more, than jumping off two. Unilateral hops put more stress on the legs than do Bilateral hops, which leads to greater adaptations.

Single-Leg landing or Double-Leg landing is based on your training level and the current training progression that you are in. However, it is very important that you start with Double-Leg landing for all initial training of SL Box Jumps and progress to single leg landing as your competency, explosiveness and strength improves 💪

“Tomorrow isn’t a viable option. Tomorrow doesn’t work.”

Jocko Willink is a former U.S. Navy Seal officer, New York Times best-selling author, and one of the more well known motivational speakers around. His philosophy of no excuses and extreme ownership has energized and catalyzed many of his followers to take action and to take responsibility for their life situation.

Take a few seconds to peep some of his wisdom.

ATHLETES, interested in high level Performance training? Visit our JSTAthlete.com or DM us for more information!

If you want to run faster, you should start training your arm swing speed (and technique). Your arm swing speed is directly tied to your leg speed, as is your arm/leg technique.

Isolating your arm swing will help you improve arm swing speed and technique, which will make you a faster sprinter.

Here are a couple variations to try out. Adding resistance will help create greater adaptations.

ATHLETES, interested in high level Performance training? Visit our JSTAthlete.com or DM us for more information!

Straight-Leg hops are a great way to increase your ground contact impulse while optimizing ground contact time, which will help you increase your speed & jumping ability. “Impulse” is simply the amount of force you generate in the short period of time that you are on the ground during these types of movements.

Fast runners & high jumpers create ridiculously high levels of impulse, which is why they can do what they do. In that brief moment their feet touch the ground, their lower body imparts such extremely large amounts of force into the ground, which leads to the impressive result.

Aside from impulse, Straight-Leg hops are great for increasing foot/ankle stability and strength, which is integral to lessening chance of lower body injury. The foot/ankle complex is the base, and a weak base means everything above is at high risk of collapse.

WEDNESDAY WISDOM 🔑

“Dreams without goals…are just dreams. And they ultimately fuel disappointment.”

Denzel Washington is easily one of the most revered actors of all time. Not only is he a world class actor, but he’s as wise as they come. Listen to some sound bites from his commencement speech at the University of Pennsylvania.

Ask yourself, are you just moving, or are you progressing?