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FAST Athletic Performance | Charleston, SC

@fastchs

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🥇#1 for Athletic Training est. ’13
💪🏽Elem. to Pro Athletes
⚡️Size Intimidates. Power Dominates. Speed Kills!
🔥DM SUMMER to lock in

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Summer Schedule is LIVE. Lock in. taken in The FAST Athletic Performance Facility by @fastchs

24

3

3 months ago

Back at it⚡️

My goal wasn’t to leave the gym exhausted.

The goal is to leave the gym more explosive.

⬇️ Depth Drops (24”) – Prime the nervous system and reinforce elite landing mechanics.

⚡️Ball Slam → Reactive Box Jump – Train the (SSC) stretch-shortening cycle to absorb and redirect force instantly.

⬆️ 53” Countermovement Box Jumps – Express maximum power while the nervous system is at its freshest.

⚙️ Exerfly 90° Speed Squats – Build speed-strength and increase force production at sprint-specific joint angles.

🛡️ Altitude Drops (30”, 42”) – Develop the braking system, improve tendon stiffness, and eccentric strength.

Train the nervous system. Express the power. Build the foundation📈

#SpeedTraining #ExplosivePower #AthleteDevelopment #SportsPerformance #ReactiveStrength taken in The FAST Athletic Performance Facility by @fastchs

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19 days ago

Today’s speed session was designed to move from FORCE → POWER → ELASTICITY → SPEED🛫

↗️ Heavy Hip Thrust + Countermovement Stomp
Build the engine. Develop horizontal force production and explosive glute power x5 Reps

↗️ Barbell Bosch Cleans
Teach the body to organize force through a single leg—the same way force is applied during sprinting x3 ea.

↗️ Exerfly Kickstand RDL’s for Speed
Strengthen the brakes. Improve hamstring elasticity, force absorption, and rapid force reversal x6 ea

↗️ Overspeed Sprint Runner
Express it all. Faster limb velocity, quicker ground contacts, and higher neural output (Build up 5 secs).

The goal is to teach the nervous system to produce more force, more efficiently, at higher speeds.

Force → Power → Elasticity → Speed

Drop a ⚡ if you’re training for real speed, not just conditioning.

“You don’t become faster by sprinting more. You become faster by improving the qualities that create speed” 📈 #Fastworldclass 🌎

#explosivepower #speedtraining #sprint #athlete taken in The FAST Athletic Performance Facility by @fastchs

5k

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24 days ago

born to lead, what imma do with it?

#coachbrianeffect #fitness #charleston #charlestontrainer #sportsperformancetraining

📸 : @tyybowman taken in Fort Dorchester High School by @fastchs

168

15

a month ago

The best in CHS 📍⚡️

Trifecta ⭐️

#thefastway ⚡️

This summer finna be a movie 🎥

#sportsperformancetraining #charleston #charlestontrainer #charlestonfitness by @fastchs

243

13

2 months ago

Explosive Power workout for Footballers ⚽️⚡️

Block 1 : CNS Activation 🦶🏾
- Seated Overcoming Calf ISO x5-6sec ea. (MAX EFFORT)
- Skip Series (B-Skip , 1-2 1-2-3 Leg Switch, C-Skip) x3
Emphasis on quick and sharp movements
- Up, up, back, back x10ea. Foot lead

Block 2 : Cleans & Jumps 📈

- Hang Cleans x8-4-5-3
(Cleans are an extremely technical movement and should be done with proper supervision and coaching if the movement is new to you.)

- Lateral Hop - Split switch x2 - Lateral Hop - Split Switch x2 (x1)

- Max Effort Jumps x3 (Last Set)

Block 3 : Core & Conditioning 🏃‍♂️

- Half Hex Trap Bar Marches xD/B (20yds)
- Sprints D/Bx3

Like, Save, and Share with a footballer who needs this workout. ⚡️⚽️⭐️📈

🩳: @fableticsmen

#sports #sportsperformance #athletics #athleticperformancetraining #athleticperformance taken in The FAST Athletic Performance Facility by @fastchs

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8

2 months ago

ATHLETIC CONDITIONING WORKOUT 🏋️⚡️

Block 1 : Balance, Coordination & Stability
(3 Rounds)

- SL MB Slams w/ Knee Drive x8ea.
- FFE Split Stance Halos x10ea.
- Ladder footwork x3ea.

Block 2 : Upper Body Demolition
(3 Rounds)

- Alt. Arnold Press x8ea.
- Renegade Row x10
- Cross Body Climbers x30
- Push-up w/ Rotation x10
- KB Swings x15

Block 3 : Core
- Spider-Man’s x20
- Alt. V-up x20
- Plank toe touch x20

🩳 : @fableticsmen

#fitness #athletictraining #athleticconditioning #charleston #charlestontrainer taken in The FAST Athletic Performance Facility by @fastchs

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4

2 months ago

Ever since my hysterectomy I have been trying to regulate and get back to my athletic figure. To my surprise, I’ve been dedicated and disciplined to keep going back to @fastchs with @fastworldclass to keep kicking my butt, however in the most helpful way possible. @fastcoachbrian has also been apart of helping me transform back into the athlete I once was. Shout out to yall for what yall do!! taken in Charleston, South Carolina by @fastchs

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10

2 months ago

Tapped into another gear yesterday.

1.27 flying 10 (5yd lead in)
9’5 seated broad

There’s more in there… just getting started.

#strengthandconditioning #speed #plyo #charleston #explosivetraining taken in The FAST Athletic Performance Facility by @fastchs

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8

3 months ago

Lower body Split of the Day⚡️

TRAIN LIKE THIS IF YOU WANT TO GET FASTER📈

Focus: PAPE (Post-Activation Potentiation Enhancement) to train my nervous system for more speed. I started the block with some high force/velocity fast eccentric & concentric ExerFly RDL‘s to stimulate CNS. Then added some 3:1 eccentric SL Bulgarian SS’s for motor unit recruitment and unilateral force absorption. From there went straight into SL bounds for elasticity stiffness and reactiveness. Finished the block with a prone get up sprint to express force and mimic real game speed⚡️

🔻Try this🔻
-Exerfly or Barbell/Trap Bar RDL’s x6
-SL Bulgarian SS x5 ea.
-SL Bounds for distance x4 ea.
-Prone get-up sprint🏃🏾‍♂️ 15 yds x1

4️⃣ Sets with 3️⃣ min recovery between sets.

FOLLOW ME FOR MORE❗️ @fastworldclass @fastworldclass @fastworldclass @fastworldclass

#speedtrainer #speedtraining #charleston #fitness #explosivepower taken in The FAST Athletic Performance Facility by @fastchs

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12

3 months ago

I love what I do. @legomom72 putting in that work 📈⚡️

But I really appreciate when a client is able to take my queues and apply them in real time. Lisa absolutely nailed the consecutive hurdle hops. She came to me wanting to be more athletic, confident in her movements and feel stronger.

So that’s exactly what we’re doing.

Mind-Body connection 🧠

Real strength 💪🏾

Focused/Intentional training 🧘🏽

#charlestontrainer #sportsperformance #athleticperformance #plyometrics #charleston by @fastchs

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2

3 months ago

Spring break work for @ethan_delay1 & @brady_delay ⚡️ The boys are currently in season for high school ball and are sitting at a record of 13-2 @lbhsboyssoccer . The team is looking strong and definitely have their eyes on a state championship come playoff time.

This session was focused on ISOS x Fast-Twitch (CNS) pairings while also making sure the core stays strong and stable. ⚡️🚀📈

Block 1 : 3 Rounds
- Lateral Heel Elevated Band Walks x20yds
- SL Glute Bridge ISO x20sec ea.
- Hamstring Tantrum x5sec

Block 2 : 3 Rounds

- Banded Hip Flexion ISO x15sec ea.
- Ipsilateral KB Swing x8ea.
- Leg switches x10ea.

Block 3 : 3 Rounds
- Ankle ISO x30sec ea.
- Weighted Foowork x5sec ⏭️ Non weighted footwork x5sec

Block 4 : 3 rounds
- Weighted sit-ups x12
- Hanging Crunches x10
- KB Pull Throughs x12
- RDL’s x10

#sportsperformance #athleticperformance #charlestontrainer #plyometrics surfsoccernation taken in The FAST Athletic Performance Facility by @fastchs

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4 months ago