Wilmington Strength

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Wilmington Strength

Gym in Wilmington North Carolina. We help people live stronger, healthier, happier lives💪🏻

03/12/2026

The 7:30 crew putting in work. Individualized programs, shared energy. 💪

03/09/2026

𝗖𝗼𝗻𝗴𝗿𝗮𝘁𝘀 𝗖𝗼𝗹𝘁𝗼𝗻! 𝗕𝗶𝗴 𝘁𝗲𝘀𝘁𝗶𝗻𝗴 𝘄𝗲𝗲𝗸 𝗳𝗼𝗿 𝘁𝗵𝗶𝘀 𝟳𝘁𝗵 𝗴𝗿𝗮𝗱𝗲𝗿 🔥

• 135lb Clean
• 125lb Bench
• 175lb Front Squat
• 25.6" Vertical
• 1.26 5-10 Fly

The clean is on the record board for 14U. The front squat is 3rd all time 14U.

And that 5-10 fly? 1st in 14U and tied for 4th all time at the gym. As a 7th grader.
This is what happens when you show up and put in the work. Keep going Colton 💪

03/06/2026

𝗦𝗵𝗼𝘄 𝗺𝗲 𝗮 𝗳𝗮𝘀𝘁 𝘁𝗿𝗮𝗰𝗸 𝗮𝘁𝗵𝗹𝗲𝘁𝗲 𝘄𝗶𝘁𝗵 𝗮 𝗯𝗮𝗱 𝘃𝗲𝗿𝘁𝗶𝗰𝗮𝗹 𝗷𝘂𝗺𝗽. 𝗬𝗼𝘂 𝗰𝗮𝗻'𝘁 𝗳𝗶𝗻𝗱 𝗼𝗻𝗲.

If you play basketball, volleyball, or any sport where you're not sprinting at top speed — you might think max velocity training doesn't apply to you. It does.

Sprinting is the most powerful stimulus you can give your nervous system. It will improve your vertical jump, your change of direction, your explosiveness. Nothing compares to it.

And then there's speed reserve. If your max speed is 20mph and the defender is maxing out at 17mph, that kid is redlining just to keep up with you. You're gliding at 90%, conserving energy, staying fast late in the game. The faster your ceiling, the easier everything below it becomes.

Train your speed. It transfers everywhere.

The full video is on our YouTube channel — go check it out.

03/05/2026

Sprinting is one of the most plyometric activities you can do. Running at top-end speed trains your muscles to fire faster — nothing else comes close.

Everyone knows speed kills. But most athletes training for speed are doing ladder drills, A-skips, and B-skips thinking it's going to translate. It has its place — but it's not going to make you faster.

What actually works? Sprint as fast as you can. That's it.

To do it right you need adequate rest between reps (3-5 minutes), enough distance (at least 40 yards), and ideally laser timers so you know how fast you're actually going.

Simple. Hard. Effective.

The full video is on our YouTube channel — go check it out.

03/04/2026

Branson, Easton, and Luke — all learning to clean for the first time ever. Empty bar to start, loading it up within about ten minutes of coaching.

The clean is not that hard to teach. Is it harder than some other lifts? Sure. But the benefits are too long to list here.

If you're a young athlete, don't avoid these lifts because they look complicated. You're almost certainly going to be asked to do them at some point in your athletic career. And if you're a coach, get good at teaching them — your athletes need to learn the right way now so they're set up for success in the high school weight room, the college weight room, whatever it is.

Because once a kid can do a really good clean, a front squat, a back squat, a bench press — all of that becomes outrageously simple.

03/03/2026

𝗦𝗵𝗼𝘂𝘁𝗼𝘂𝘁 𝘁𝗼 𝗔𝗻𝗻𝗶𝗲, 𝗼𝘂𝗿 𝗙𝗲𝗺𝗮𝗹𝗲 𝗔𝘁𝗵𝗹𝗲𝘁𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗠𝗼𝗻t𝗵 🔥

Since we started tracking her data in August, her progress has been unreal.

She's added almost a foot to her broad jump. Hit a new vertical jump PR this month. PR'd her 5-0-5 agility. Dropped over a tenth in her 5-10 fly. RSI is way up — she's becoming more reactive and explosive off the ground. And her strength numbers continue to climb.

What I'm most proud of is her consistency. She shows up, she works, she listens, and she stacks good weeks on top of good weeks.

This is what progress looks like when effort meets a plan. Proud of you, Annie. Keep building 💪

03/02/2026

Great job, Diana, who crushed this month's challenge — the 5-0-5 agility test. She was moderately happy about it... 😂

And I figured I might as well throw in some great looking deadlifts here too. Great job, Diana. 👏

03/01/2026

𝗧𝗮𝘆𝗹𝗼𝗿 𝗵𝗮𝗱 𝗮 𝗴𝗿𝗲𝗮𝘁 𝘄𝗲𝗲𝗸 𝗮𝘁 𝗪𝗶𝗹𝗺𝗶𝗻𝗴𝘁𝗼𝗻 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵.

He hit a new gym record on his vertical jump at 36.6 inches, which is crazy. He's also up 15 pounds on his push press, 20 pounds on his clean, and 40 pounds on his deadlift — and he was able to manage all of them with very good form.

Really excited to see what this kid does in baseball this season. Great work, Taylor. 👏

02/26/2026

𝗪𝗲 𝗱𝗼𝗻'𝘁 𝗷𝘂𝘀𝘁 𝘁𝗵𝗿𝗼𝘄 𝗮𝘁𝗵𝗹𝗲𝘁𝗲𝘀 𝘂𝗻𝗱𝗲𝗿 𝘁𝗵𝗲 𝗯𝗮𝗿 𝗮𝗻𝗱 𝗵𝗼𝗽𝗲 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁. 🏋️undefined

Here's the exact progression we use to teach the sn**ch from scratch — all the way to their first power position sn**ch.

Step 1: High Pulls — build the pull pattern and bar path Step 2: Muscle Sn**ches — lock in the turnover without the catch Step 3: Tall Sn**ches — teach the pull under and the catch Step 4: Overhead Squat — build the position and confidence overhead Step 5: Power Position Sn**ch — first full variation, everything comes together

This is how you actually teach athletes to sn**ch. No shortcuts, no sloppy reps.

Save this if you coach athletes. 👇

**ch **ch

02/24/2026

Hamstring pulls are one of the most preventable injuries in sports — but most athletes are missing the #1 thing.

Nordics build eccentric strength. They help. But nothing prepares your hamstrings like actually sprinting at top-end speed.

The game plan:

Sprint at 90-95%+ consistently
Build eccentric strength with Nordics
Ramp up gradually — don't go zero to 100
Don't let this mistake keep you from playing healthy and at your best.

📍 Wilmington Strength | Youth Athletic Performance 🔗 Link in bio

Address

5424 Oleander Drive #6
Wilmington, NC
28403

Telephone

+19104449537

Website

http://www.wilmingtonstrength.com/

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