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KeyForm Fitness, Arvada, CO (2025)

08/17/2025

It’s been a few weeks, almost a month, since I was cleared from PT. I had been dealing with what I thought was a partial meniscus tear in my right knee, which was later diagnosed as a bone contusion with swelling in the fat pad. On top of that, I rolled my left ankle during curvilinear sprints a while back.

Since then, I’ve been easing back into training with small doses of plyometric work and recently started progressing into more explosive plyos, focusing on rebuilding elastic strength. Honestly, it felt strange at first, like I had forgotten how to reproduce force with each hop.

But little by little, the rhythm is coming back. The only option is to keep moving forward, keep building, and keep getting better.

07/26/2025

Deadlifts – Traditional | Hex Bar | Block Pulls: What’s the difference, and when should you use them in training?

The deadlift is a foundational strength movement used by athletes across nearly every sport, and just as often by recreational lifters. It’s a multi-joint, compound lift that challenges the glutes, hamstrings, quads, spinal erectors, and deep core musculature to develop total-body strength and power. But not all deadlifts are the same.

In addition to the traditional barbell deadlift, variations like block pulls and hex bar deadlifts offer unique training benefits depending on the goal, physical needs, or technical demands of the lifter.

As a coach, understanding these differences helps you choose the right variation at the right time. Here's a quick breakdown of each:

1. Barbell Deadlift (Traditional)

🔹 Muscle Activation: Higher engagement of hamstrings and spinal erectors
🔹 Benefits: Builds posterior chain strength and raw pulling power
🔹 Considerations: More hip-dominant and technically demanding; greater lower back stress under heavy loads

2. Hex Bar Deadlift (Trap Bar)

🔹 Muscle Activation: More quadriceps engagement during lift
🔹 Benefits: Upright torso position reduces stress on the lower back; effective for training max force, power, and velocity
🔹 Considerations: Easier to learn; slightly less posterior chain emphasis; some lifters may find the top position less stable

3. Block Pulls (Elevated Barbell Deadlifts)

🔹 Muscle Activation: Hamstrings and spinal erectors
🔹 Benefits: Allows heavier lifts with reduced range of motion; great for targeting the second pull and improving lockout; reduces stress on the lumbar spine
🔹 Considerations: Doesn’t fully replicate the full-range deadlift mechanics

When to Use What?

✅ Hex Bar: Great for beginners, athletes focused on power development, or those with low back sensitivity
✅ Block Pulls: Useful for overload training, improving sticking points, or reducing lumbar stress during heavy lifts
✅ Traditional Deadlift: Best for building posterior chain strength and testing overall pulling capacity

(See comments)

07/08/2025

💪🏿What does recovery look like for you? Why does it matter? 🧠

I had the chance to work with one of my athletes ._.szn again who's been deep into his football season. We linked back up to run through a focused mobility and movement prep session, helping him manage muscular soreness and improve joint function.

🎥 Here’s a quick look at some of the dynamic movements and banded mobility drills we covered:
1️⃣ Bar Step Over
2️⃣ Bar Step Under
3️⃣ Banded Shoulder Distraction
4️⃣ Banded Lat Distraction
5️⃣ Banded Ankle Dorsiflexion Distraction

We also targeted other areas (not shown in the video) to address tightness and limited mobility where he felt restricted. These drills aren’t just “warm-up” fluff, they’re strategic tools to enhance performance and recovery.

💡 Why Dynamic Stretching Matters:

✔️ Improves agility, strength, endurance, and power when performed through full range of motion at controlled speeds.
✔️ Boosts proprioception and neuromuscular activity, helping muscles activate more efficiently.
✔️ Supports optimal muscle-tendon stiffness, enhancing your ability to generate and transmit force quickly (critical for explosive movements).

As a coach, I prioritize giving my athletes and clients the best tools for performance and recovery. Understanding when and how to apply mobility work like dynamic stretching can make a big difference in how you move, recover, and perform.

📩 If you’re looking for help designing a dynamic stretching session or improving your post-workout recovery, send me a message or give me a call, I’d be happy to help.

07/05/2025

**Client Spotlight**

Three years ago, Harrison reached out for personal training due to chronic low back pain that affected his daily life, which is something far too common. Prolonged hours of sitting at work would aggravate his symptoms, and basic movements like bending over or standing up too quickly would send sharp pain through his lower back.

Our primary goal was to resolve his pain while systematically developing strength and resilience throughout his body. We took a smart, progressive approach, focusing first on what mattered most by beginning with a corrective and foundational approach emphasizing strength and stability through by utilizing anti-rotation, anti-extension, and isometric and postural control exercises to address the deficiencies contributing to his discomfort. This type of training was new to Harrison, and like anyone starting a program, there were challenges, but his consistency and commitment made all the difference.

As his tolerance improved, we strategically integrated hinge-based patterns, allowing us to reintroduce loaded movements safely while monitoring his tolerance and rebuilding confidence with key movements like deadlifts. Over time, his strength and neuromuscular control improved, his pain decreased, and his overall movement quality transformed significantly.

Fast forward to today, Harrison isn’t just pain-free, he’s stronger than ever. This week, he hit a personal milestone with a 200 lb bench press 1-rep max (1RM), a testament to his consistency, adherence to progressive overload principles, and commitment to movement quality, all the pieces within a structured training program, and where it can take you.

It’s been incredible and rewarding to see Harrison’s transformation, going from limited function and chronic pain to confident, resilient, and performing at his best. And the best part? He’s still hungry to keep improving. His journey reflects what happens when you combine smart programming with discipline and patience.

If you’re ready to overcome pain, build lasting strength, and push beyond your limits, let’s get to work. Send me a message, and let’s get you moving toward your goals.

07/04/2025

Why do we compete?

Competition should be more than just chasing a win.

Day in and day out, we train our bodies and minds to push beyond our limits. Every time we show up, we test ourselves, not just to see how far we’ve come, but to find out how much further we can go.

Athletes should compete in a way that not only pushes their own boundaries but pushes their teammates, too. What’s more motivating than seeing your teammates, or even your opponents, bring their best? That energy, that effort, makes you want to raise your level, not just to beat the person in front of you, but to surpass the version of you from yesterday.

Competition isn’t about tearing others down or showing off, it’s about leveling up. Whether it’s in the gym, on the field, or in life, we should strive to challenge ourselves and elevate one another because that’s how we bring out the best in ourselves.

And let’s not forget, competition is supposed to be FUN. The energy you bring, the excitement of going head-to-head with a rival, a teammate, or even your own doubts, it all adds to that feeling of knowing you gave everything you had. It’s what fuels us to keep coming back.

We compete to grow, to elevate the people around us, and to remind ourselves why we fell in love with the game and the grind in the first place.

So next time you walk into the gym, step on the field, or show up for your next challenge, compete with purpose, push your limits, lift others up… and enjoy every second of it.

06/07/2025

Almost exactly 3 years ago, I graduated with my Master’s in Sport Coaching from DU’s MASC program. That experience shaped me in so many ways helping me grow as a strength coach and giving me the tools to better serve the athletes I work with. But what I didn’t expect was how much I’d fall in love with teaching.

What started as simply sharing knowledge with athletes slowly turned into a passion for educating others on a deeper level. This past March, that passion became reality when I was offered the opportunity to teach a resistance training course in a classroom setting. I was excited… and nervous. I didn’t know what to expect, but I knew it was a chance to grow into a new part of my coaching journey.

Over the last 10 weeks, I had the honor of guiding students through both the science and application of resistance training, bridging the classroom and the weight room in a way I wish I’d had as a student. What began as uncertainty transformed into something that felt natural, fulfilling, and honestly… like I’d been doing it for years.

To my students, you made this experience unforgettable. Your energy, curiosity, and willingness to learn (and challenge me!) pushed us all to grow together. From our early lectures to hands-on sessions, to the laughs and fun on the last day (yes, including a few cartwheels 😄) I’ll always remember this first class.

I’m truly grateful for the opportunity to teach and even more thankful for the amazing students who helped make this journey so special. Here's to continuing to learn, grow, and give back.

Thank you. More to come

06/07/2025

Almost exactly 3 years ago, I graduated with my Master’s in Sport Coaching from DU’s MASC program. That experience shaped me in so many ways helping me grow as a strength coach and giving me the tools to better serve the athletes I work with. But what I didn’t expect was how much I’d fall in love with teaching.

What started as simply sharing knowledge with athletes slowly turned into a passion for educating others on a deeper level. This past March, that passion became reality when I was offered the opportunity to teach a resistance training course in a classroom setting. I was excited… and nervous. I didn’t know what to expect, but I knew it was a chance to grow into a new part of my coaching journey.

Over the last 10 weeks, I had the honor of guiding students through both the science and application of resistance training, bridging the classroom and the weight room in a way I wish I’d had as a student. What began as uncertainty transformed into something that felt natural, fulfilling, and honestly… like I’d been doing it for years.

To my students, you made this experience unforgettable. Your energy, curiosity, and willingness to learn (and challenge me!) pushed us all to grow together. From our early lectures to hands-on sessions, to the laughs and fun on the last day (yes, including a few cartwheels 😄) I’ll always remember this first class.

I’m truly grateful for the opportunity to teach and even more thankful for the amazing students who helped make this journey so special. Here's to continuing to learn, grow, and give back.

Thank you. More to come

06/01/2025

My name is Albert, but most of my athletes and clients know me as Coach AB. I’ve been a trainer and performance coach for over 10 years, dedicated to helping people move better, feel stronger, and thrive in whatever lane they’re in — sport, rehab, or everyday life.

I got my start working as a PT aide at a sports rehab clinic after finishing my undergrad, learning from a great team of doctors and therapists. That experience shaped how I approach training, blending performance with care and working with individuals from all backgrounds, including post-injury recovery.

I later moved to Denver to pursue my Master’s in Sport Coaching at the University of Denver, where I had the opportunity to work with high school, collegiate, private, and professional athletes. That time helped me dive deeper into the world of strength & conditioning, sport science, and athlete development and I haven’t looked back since.

💭 Over the years, I’ve learned that coaching isn’t about the spotlight, it’s about helping others grow. It’s not always viewed on the same level as medical care, but I believe coaching can be transformative when it’s rooted in trust, education, and consistency.

Whether it’s helping someone return from injury, unlock new strength, or prepare for their next season, I coach to help people build momentum toward the goals they once thought were out of reach.

If you're looking to:
✅ Start (or restart) your fitness journey
✅ Train smart and build a healthier lifestyle
✅ Level up your athletic performance this summer

📩 DM me to get started. Whether it’s 1-on-1, small group, or team training, I’m here to help you move forward.

06/01/2025

My name is Albert, but most of my athletes and clients know me as Coach AB. I’ve been a trainer and performance coach for over 10 years, dedicated to helping people move better, feel stronger, and thrive in whatever lane they’re in — sport, rehab, or everyday life.

I got my start working as a PT aide at a sports rehab clinic after finishing my undergrad, learning from a great team of doctors and therapists. That experience shaped how I approach training, blending performance with care and working with individuals from all backgrounds, including post-injury recovery.

I later moved to Denver to pursue my Master’s in Sport Coaching at the University of Denver, where I had the opportunity to work with high school, collegiate, private, and professional athletes. That time helped me dive deeper into the world of strength & conditioning, sport science, and athlete development and I haven’t looked back since.

💭 Over the years, I’ve learned that coaching isn’t about the spotlight, it’s about helping others grow. It’s not always viewed on the same level as medical care, but I believe coaching can be transformative when it’s rooted in trust, education, and consistency.

Whether it’s helping someone return from injury, unlock new strength, or prepare for their next season, I coach to help people build momentum toward the goals they once thought were out of reach.

If you're looking to:
✅ Start (or restart) your fitness journey
✅ Train smart and build a healthier lifestyle
✅ Level up your athletic performance this summer

📩 DM me to get started — whether it’s 1-on-1, small group, or team training, I’m here to help you move forward.

06/01/2025

Big thanks and a major s/o to CO Impact Gold 18u Premier for the opportunity to train their high-level softball team. Training had a big emphasis on SPEED DEVELOPMENT 🏃‍♀️💨 while building strength, improving power, and dialing in movement mechanics to support every part of their game.

From explosive first steps to rotational power and injury resilience, our sessions were built to prepare these athletes for the demands of elite competition. Not just game day, but the grind that gets them there.

👟 A typical training block includes:

Acceleration + lateral quickness work

Strength progressions tied to softball-specific movements

Power development (jumps, med balls, sprints)

Mobility, recovery, and mental focus

💥 Whether you're a coach looking for team training or a group of athletes wanting to level up together, I’m opening up availability this summer for small group or full team performance sessions.

📩 DM me or reach out directly to set up a program that fits your team’s goals!

05/31/2025

💥 Real Results. Real Athletes. Real Work. 💥
🎥 New video just dropped — Hear straight from the athletes I’ve had the honor of coaching!

From speed gains 🏃‍♂️💨 to strength PRs 🏋️‍♀️ and injury comebacks 🙌, these athletes share what it’s like to train with KeyForm Fitness. Their dedication is unmatched — and their results speak volumes.

Whether you’re chasing a scholarship, a championship, or just looking to level up your game… this could be YOU next.

👀 Watch the video.
💬 Drop a comment.
💪 And if you're ready, let’s train.

📲 DM to schedule your first session
📍 Semi-private, team training & 1:1 available

05/27/2025

🔄 Change of Direction & Lateral Reactive Ability 🔁

The ability to decelerate, redirect, and reaccelerate isn’t just a skill, it’s a game-changer. Whether you're on the ice, field, or pitch, mastering Change of Direction (COD) can give you the edge to evade defenders or gain critical positioning.

🧠💥 COD performance hinges on 3 key movement phases:

1️⃣ Eccentric Phase – Braking
2️⃣ Isometric Phase – Amortization (stabilize & absorb)
3️⃣ Concentric Phase – Propulsion (explode in a new direction)

According to Singh et al. (2018), development of eccentric and isometric strength of the lower limbs — plus solid neuromuscular control plays a key role in boosting COD ability.

📈 Youth athletes especially benefit from plyometric training which helps:
✅ Improve dynamic control
✅ Prepare the body for sport demands
✅ Build reactive strength

🔥 Drill Highlight: Reactive Lateral Box Jumps
🔹 Intensity: Medium to High
🔹 Focus: Reactivity + Multidirectional power

Train smart. React faster. 👟⚡

Singh J, Appleby BB, Lavender AP. Effect of Plyometric Training on Speed and Change of Direction Ability in Elite Field Hockey Players. Sports (Basel). 2018 Nov 12;6(4):144. doi: 10.3390/sports6040144. PMID: 30424507; PMCID: PMC6315473.

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