dtw_academy

04/02/2026

Decided to do a Hyrox Simulation Run to see where we are at in our training. probably hates me right now!
✅ Wall Balls 30
✅ Run 300m
✅ Walking Lunge 20 each
✅ Run 300m
✅ Ski Erg 300m
✅ Run 300m
✅ Sled Push 20m
✅ Run 300m
✅ Burpee Broad Jump 20
✅ Run 300m
✅ Row 300m
✅ Run 300m
✅ Farmers Carry 60m
✅ Run 300m
✅ Sled Pull 20 m
✅ Run 300m

03/30/2026

Training shouldn’t stop during the season. Add some potentiation complexes, to maintain your strength and power. PAP consists of a high intense strength exercise for low reps paired with a similar movement generating power off the ground.

Video:
Deadlift 3x3 working sets
Hurdle Broad Jumps

03/27/2026

In the lab working on Spring Programming for our Spring Performance Classes. Today was Leg day for Strength and Power. -season

03/26/2026

03/21/2026

Join us every Saturday. Athlete Performance Class, work on speed, power, agility 🏃🏾‍♀️🏀🏐

03/19/2026

🏀🏈🏐🏃🏾‍♀️

03/12/2026

Mobility is key for any athlete that wants to dunk, spike, block, or snag that fly ball. Improve your vertical and athleticism by adding mobility to your program.

03/06/2026

Switched it up today for legs and brought out the sandbags
✅ Squats 4x6
✅ Walking Lunges 4x6 each
✅ Sandbag Carries 4x40yards
✅ Rev Lunges 4x6 each
✅ Sandbag Pull Through 4x6 each

02/28/2026

What people don’t see is why makes the difference on the track, field or court!

02/28/2026

Build speed with plyometrics