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Blake Roberts - Personal Trainer/ Strength & Conditioning Coach(@cptblakehroberts)'s profile avatar HD Profile

Blake Roberts - Personal Trainer/ Strength & Conditioning Coach

@cptblakehroberts

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📈 Helping you move and look better after 30!
📍NJ/NY
📨 DM for 1:1 Coaching
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@menshealthmag ✅🙏🏽 by @cptblakehroberts
36
4 years ago
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Ok, now I miss making commercials… taken in The Yard Gym San Diego by @cptblakehroberts
4
a month ago
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On the left, I was an “athlete” on paper… Binge drinking, eating like shit, and not taking care of myself. On the right… Still not perfect. Still got vices. But now I actually prioritize my health. That’s the shift! Not motivation. Not some crazy program. Standards. I stopped lying to myself and started showing up, daily. If you see yourself in that first pic… I’ve been there. And you don’t get out of that by accident! DM me “ATHLETE”. I’ll help you get back to who you’re supposed to be! taken in Jersey City, New Jersey by @cptblakehroberts
19
6 months ago
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Explosive/Heavy Hip Day: Powered by Hoochie Papa! @fabaybay Triple Broad Jump: 3X Heavy Sled Push: 3X2 Hip Thrust: 3X3-6 Farmers Carry: 3X3 Contralateral SL RDL: 3X6-8 (L/R) taken in Ironbound Performance Athletics by @cptblakehroberts
51
2 days ago
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Home or away, this shit ain’t a gaaaaaame.🖤🤞🏽❤️ taken in Prudential Center by @cptblakehroberts
9
5 days ago
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What I eat in a day, as an ex-athlete that prioritizes recovery and staying relatively lean! C: 323g F: 106g P: 236g • Total Cals: 3,099 This is what I eat! I’m 215-218lbs. This is by no means me telling you what YOU should eat. Consult a doctor or nutritionist before following a meal plan! Breakfast: • Sweet Potato: 165g • Large Egg: 3 • Egg White: 200g • Goat Cheese: 30g C: 40g F:31g P: 46g • Total Cals: 328 Snack: • Greek Yogurt: 2/3 Cup • Blueberry: 100g • Graham Cracker: 50g C: 78g F: 14g P: 11g • Total Cals: 472 Lunch: • 93/7 Ground Beef: 165g • Avocado: 80g • Goat Cheese: 20g • Balsamic Vinegar: 30g C: 29g F: 28 P: 38g • Total Cals: 461 Snack: • Greek Yogurt: 2/3 Cup • Blueberry: 100g • Graham Cracker: 50g C: 78g F: 14g P: 11g • Total Cals: 472 Dinner: • Chicken Breast: 200g • Mixed Vegetables: 2 2/3 Cups • Rice: 200g C: 104g F: 8g P: 74g • Total Cals: 820g Snack: Ahi Tuna Steak: 2 Steaks Goat Cheese: 20g Avocado: 80g Balsamic Vinaigrette: 30g C: 29g F: 17g P: 59g Total Cals: 451 taken in Jersey City, New Jersey by @cptblakehroberts
10
7 days ago
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I was stronger when I played collegiate football than I am today! But my technique was holding me back… Y’all, being strong doesn’t automatically make you explosive. If you want to jump higher, you need to train your ability to produce force quickly, develop reactive strength, and learn how to use your strength efficiently! These are 3 S-Tier exercises I’d incorporate: 1. Triple Broad Jumps Develop explosive power and learn to produce force repeatedly without losing efficiency. 2. Single-Leg Pogos Build ankle stiffness, reactive strength, and the ability to absorb and redirect force off one leg. 3. Power Cleans Train explosive power through the hips, knees, and ankles while improving your ability to generate force quickly. Here’s what I want you to understand… You don’t have to accept being less athletic just because you’re in your 30s. You might already have the strength. You just need to get better at using it. Perfect your technique. Train explosively. Stay consistent. You can maintain your jumping ability and potentially add inches to your vertical, even as you get older. Save this for your next workout. Share it with somebody who wants their bounce back. And DM me “ATHLETE” if you’re ready to rebuild your athleticism. taken in Jersey City, New Jersey by @cptblakehroberts
6
9 days ago
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Over 30? You don’t need to stop jumping, you need to start preparing your body to jump! If you want to stay explosive, athletic, and capable as you get older, you can’t just throw max-effort jumps into your training and hope for the best. Build the base first! Here’s the sequence: 1. Ankle Rockers — 1×10/side 2. 90/90 Switches — 1×6/side 3. Box Jumps — 5×2 4. Lateral Bounds — 3×3/side 5. Single-Leg Pogos — 1×8/side 6. Copenhagen Hip Lifts — 2×6/side 7. Single-Leg Adductor Squats — 3×6/side 8. Banded Butterfly — 3×30 sec You’re building: → Ankle mobility → Hip mobility → Single-leg stability → Adductor strength → Elastic/reactive strength → The ability to absorb AND produce force Build the foundation → then earn the explosiveness. Getting older isn’t an excuse to move less. It’s a reason to train smarter. SAVE this for your next athletic training day. SHARE it with someone over 30 who still wants to move like an athlete. And if you want help building your strength, speed, and explosiveness, DM me “ATHLETE” and let’s talk training. by @cptblakehroberts
7
10 days ago
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Getting older doesn’t mean you have to move like you’re getting older! If I wanted to stay athletic after 30, these are 4 things I’d keep in my training… 1. Dynamic Stretching: You need to maintain mobility if you want to move well. Don’t just stretch to become flexible, prepare your body to actually move. 2. Sprinting: Speed is a skill. If you stop training it, you lose it. Sprinting keeps your body exposed to high-speed movement, acceleration, and deceleration. 3. Olympic Lifts: Explosive strength matters. Cleans, pulls, and other olympic-lift variations teach you to produce force quickly; something that tends to disappear when all you do is slow, controlled lifting. 4. Lift Heavy: You still need strength! Strong muscles, tendons, bones, and connective tissue give you the foundation to run, jump, cut, and play without feeling like your body is made of glass… The goal after 30 isn’t to train like you’re 20! It’s to keep the qualities that made you athletic in the first place.🏆 Mobility. Speed. Power. Strength. And if you train them intelligently, you can actually become more athletic as you get older! SAVE this for your next training week. SHARE it with somebody who’s starting to feel “old.” 😂 And if you’re an ex-athlete who wants to get your strength, speed, and explosiveness back, DM me “ATHLETE” and let’s talk about training.📈 taken in Jersey City, New Jersey by @cptblakehroberts
12
11 days ago
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CORE WORKOUT! Chinese Squat: 30-60sec Opens up hips. Yes, your hips help makeup your core! 90/90 Stretch: 45-60sec (L/R) More hip work. Hip Dips from Plank: 1X8-10 (L/R) Hip strength + Oblique/Lat lengthening. Can’t move core well if these aren’t firing! 90/90 Wipers: 1X6-8 (L/R) Last drill should make these easier! Working my way to no hands… Modified Sit Up: 1X8-10 (L/R) Leaving one leg up creates a neutral spine. BB Deadbug: 3X6-8 Keep lower back on turf! Plank Serratus Push: 2X8-10 (L/R) An Roll-Out: 2X10-12 Adductor RDL: 2X8-10 (L/R) These make up part of your hips! Row: 4X250m (60secs each) Weighted GoodMorning: 2X10 Get that lower back! Rotational Stretch: 2X8-10 (L/R) Preparing for the wall balls I forgot to put first… Rotational Wall Ball: 2X5-6 (L/R) taken in Ironbound Performance Athletics by @cptblakehroberts
15
17 days ago
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Want to jump higher AND feel better when you land? You need more than just “stretching” or doing more jumps… You need to build the strength and control that allow your body to handle force! 1️⃣ Contralateral RDL: Builds single-leg strength, hip stability, and control; important for absorbing force when you land and creating force when you take off. 2️⃣ Heavy Hip Thrusts: Build stronger glutes and improve hip extension, giving you a stronger engine for jumping and sprinting. 3️⃣ Pogos: Train your ankles and lower legs to absorb and return force quickly. Think stiffness, elasticity, and better reactivity! 4️⃣ Front Squats: Build overall lower-body strength while challenging your core and posture, giving you a stronger foundation to produce and absorb force. The goal isn’t just to jump more… It’s to build the body that can handle jumping! Especially if you’re an ex-athlete trying to get your athleticism back without feeling beat up every time you play… Save this for your next lower-body session! Send this to the athlete/ex-athlete who keeps saying, “I used to be able to jump like that...” 🏀 taken in Jersey City, New Jersey by @cptblakehroberts
2
18 days ago
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If your goal is bigger pecs, you don’t need 10 different chest exercises. You need a few movements that challenge the chest in different ways — and you need to make sure you execute them well! My 3 favorites for chest hypertrophy are… 1️⃣ Around The Worlds: Great for taking the pecs through a long range of motion and getting a serious stretch under control. 2️⃣ Weighted Dips: One of my favorite ways to load the chest heavily. Slight forward lean, controlled depth, and let your pecs do the work. 3️⃣ Incline DB Bench: A staple for building the upper chest while still allowing a ton of load and a natural range of motion. The goal isn’t to collect exercises. It’s to find movements that let you progressively overload the muscle, train through a meaningful range of motion, and actually feel the target muscle working. Build your workouts with intention. Stop chasing novelty. Save this for your next chest day and send it to somebody who’s still doing 7 different variations of bench press. 😂 What’s your go-to chest exercise? taken in Ironbound Performance Athletics by @cptblakehroberts
5
24 days ago
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