• Guest Blog: Maximizing Your Training Time

    GUEST: Daniel Flahie, MSED, CSCS Instructor of Exercise Science & Health at Mount Marty College. Getting the Most Bang for your Buck with your Training Time Life is busy, stressful, and...

  • Getting Youth Athletes Faster: Square One!

    The simplest, safest, and most effective method of training a youth athlete to be faster is to get them STRONGER! Type of Strength Most people think of being stronger as the...

  • Coach McKelvey’s BEST Protein Smoothie Recipe

    Protein Shake vs Protein Smoothie Are you getting tired of mixing protein powder with water and choking it down? This is a recipe that I have been using for the last...

  • COACH ROZY RADIO: 7 Different Types of Strength and Their Benefits

    From: LIVING WELL WITH COACH ROZY RADIO How to Set-Up Your Resistance Train and Their Benefits Mobile/Agility Strength This strength is the ability to decelerate, control and generate muscle force in...

  • Coach Rozy Holiday Hours

      HOLIDAY HOURS for COACH ROZY PERFORMANCE   CLOSED:   Saturday, Dec. 23, 2017 Sunday, Dec. 24, 2017 Monday Dec. 25, 2017 Tuesday, Dec. 26, 2017 Check Training Times for Rest...

  • Why You Need In-Season Training!

    In-Season Training Basketball season is here! For players that who don’t participate in a Fall sport, this is what they have been training for during their off-season. BUT, for those multi-sport...

  • Sample Program for Explosive Power

    Explosive power is one of the most important attributes for most great athletes, but training explosive power can be tricky! It is much more complicating then doing 3 sets of 10...

  • Thanksgiving Morning Workout

    HAPPY THANKSGIVING! We have put together a Thanksgiving morning workout to prepare for the massive amount of food that you will inevitably intake on Thanksgiving day. It is designed for small...

  • plyometrics

    Adding Plyometrics to Your Program: Final

    Level 4: Choosing An Emphasis & Putting It All Together Plyometrics refers to jump training, which is essential in any strength and conditioning program. The ability to jump is one of the...

  • plyometrics

    Adding Plyometrics to Your Program: Part 3

    Level 3: Using the Launch Variations Plyometrics refers to jump training, which is essential in any strength and conditioning program. The ability to jump is one of the most important skills for...

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