AAFY Performance and Therapy

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AAFY Performance and Therapy

AAFY Performance and Therapy focuses on guiding and serving those serious about finding their next l

15/09/2025

Want to stay fast and explosive forever? Don’t want to over complicate it? This is a split that I can vary specifically for clients based on equipment and comfort with various lifts

Partial lift- go super fast at light weight though a smaller range of motion

Hinge/push - because most guys my age have a job.
Heavy hinge - heavier weight, fast concentric focus
Moderate push - fast both directions, make sure you choose something that fits your mobility

Sprinkle in some accessories based on your injury profile. For me that’s direct neck training and some single leg quads work

13/09/2025

240 was absolutely a top set for this cycle.

I’ve hit this weight for multiple reps of a sn**ch in workouts at regionals, I’ve hit it for a tng sn**ch triple, and push pressed it for 10.

I saw a relatively same aged compatriot comment about not worrying what you have lifted but what you can still lift. Pushing 40 has been an interesting ride. I doubt there are any chemical free PRs left in me but that’s all good.

There’s still lots of hard training days left, lots to learn, lots to coach and treat. Let’s see if I can spend another 45 ish years fighting entropy

09/09/2025

Post partum Milo’s strength standard
3RM pull up with your youngest child’s bodyweight

1RM with the oldest. - will weigh in char dog and report back

22/08/2025

AAFY version 4.0 loading soon

So much room for activities.

Very excited to have more space to serve my folks. We’re still in business in the meantime.

If you’re dealing with pain, limited performance, or lacking direction with training don’t wait to reach out! Let’s get you back on track

12/08/2025

End of summer training. Lift / Run / give aggressive hugs / hang with the A-dawg

Seem to have found a decent weekly rhythm of balancing new things. This is probably the least “targeted” training has ever been for me.

Perhaps it’s time for another edition of mitchapalooza to stir things up

04/08/2025

Training more for speed, strength and to be able to get on the mat with char-dog. But the games always strike a cord.

Fast exercise will always hold a special spot in my knees and my heart. First post op muscle up (did not feel good…)

16/07/2024

Never to early for long term athletic development. Two months is prime time for bench intros

03/06/2024

These are the conversations that sum up what AAFY does better then any elevator pitch I could ever make.

Years of knee surgeries, bilateral shoulder replacements landed this client in my lap. Now we’re lifting 4 days a week and he’s going to eclipse 1500 miles on his road bike.

This was a great blend of in person acute physical therapy and long term management of his weekly training. The consistent communication and management leads to great long term results

27/04/2024

Off-season check in number 1 5K row

Not my best, not my worst. But one of the most useful metrics for competitors. This time frame represents “long” for most competitions below the games level. Also the pace relates to what you’ll actually use In most qualifier wods.

If you fell shy of the semis bubble for masters give this one a whirl to set up some off season planning.

13/04/2024

As much as I enjoy taper lifting I hate taper conditioning.

Cut the volume keep it intense. I prefer cyclical as it’s a bit less risky joint wise with my awesome movement capabilities. And it fits the bill of intensity

Pretty happy to go sub 1:30 this early on a Saturday

09/01/2024

https://fb.watch/ps-rcNVNtL/ We might not be All-Americans or UFC World champs, but what a great message. Keep working and keep getting after the long term goal.

02/12/2023

I got my first chunk of home training gear after I left my long term job. Awesome gesture from people I coached and my future wife. But I’ve always loved gym gear, and always wanted my own “bouncey plates”

I had a deal witb myself if I could deadlift every plate Danielle bought me I’d buy a competition set so I could fit more on the bar. I was actually able to do that for quite awhile, but gear was expensive, moves happened kids happened etc. just didn’t seem necessary

I just bought a second set and can’t even lift half the original set anymore. Now the dream is twofold
1: that the kids I coach will be strong enough that we need all these

2: Charlotte and Dorothy and all their teammates will come lift. I’m already strategizing a way to stay relevant into their teen years, and I just run into womens coaches left and right who “don’t have time or resources” to get their ladies lifting. Maybe the future of AAFY can make a difference

Address

65 Sugar Beet Circle

80501

Opening Hours

Tuesday	14:30 - 18:00
Wednesday	17:00 - 19:00
Thursday	12:00 - 17:00
Friday	12:00 - 17:00

Website

https://wordpress.com/post/aafyperformance.wordpress.com/

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