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Framework Performance | TN

@frameworkperformance_

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•Athlete Development
•In-house & Remote Training
•Hendersonville, TN
•Speed | Strength | Movement
•Developed by athletes. Built for performance.

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Healthy fats are often overlooked when it comes to fueling performance and recovery.

Foods like avocados, olive oil, nuts, and seeds play an important role in hormone production, brain function, and overall health.

It’s not always about eating more. Sometimes it’s about understanding what you’re putting into your body and why it matters.

Carbohydrates aren’t just rice, pasta, and potatoes.

Sometimes we overlook some of the easiest ways to fuel our bodies, especially around training.

Sports drinks, coconut water, smoothies, fruit, and even honey can all have their place.

Carbs are fuel. Understanding when and how to use them can make a big difference in performance and recovery. by @frameworkperformance_

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3 days ago

I’m starting a Halloween 66666 Pull-Up Challenge! Try it + tag me 😝 Want an extra challenge? Try it on the thicker bar like I did here 🪦

Filmed this at my fave gym 🖤 If you’re in the area, you have to check it out & come work out with me!

Song ID - FLKN Thriller ( Halloween Hard Edit )

#pullupchallenge #66666 taken in Sea Star Swim School by @frameworkperformance_

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5 days ago

Want to gain weight?
You have to EAT.

Breakfast matters.

Spreading your intake across 4 solid meals makes getting enough calories and protein a whole lot easier.

A simple protein target per meal: take your bodyweight in pounds and divide it by 4.
160 lbs = roughly 40g per meal.

Calories are just as important. You need to consistently eat in a calorie surplus, taking in more energy than you’re burning.

Your exact number will depend on your size, activity level, and training demands.

Eat consistently. Train hard. Give your body something to build with.

Built Different. by @frameworkperformance_

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12 days ago

THE HINGE.

Before we worry about how much weight a kid can deadlift, they need to understand how to move.

Learning to hinge at the hips is one of those foundational skills that carries over to just about everything, sprinting, jumping, changing direction, throwing, and eventually movements like deadlifts, RDLs and kettlebell swings.

There’s a reason we teach strength early, too. Research in youth athletes continues to show a strong relationship between muscular strength, speed and power.

That doesn’t mean youth athlete needs to train like a college/professional athlete.

It means they should start learning the movements they’ll need as they develop.

Hinge. Squat. Push. Pull. Run. Jump. Land. Throw.

Learn it early. Load it appropriately. Build on it for years.

The goal is simple: build strong, capable humans, and give them a physical foundation that continues to grow with them.

Built Different. taken in Hendersonville, Tennessee by @frameworkperformance_

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17 days ago

Classes are officially LIVE on MINDBODY 👏

Head over to @frameworkperformance_ and hit the link in the bio to get signed up.

For a limited time, our Full Access Membership is the lowest price it will ever be, lock in your membership and come train with us. taken in Hendersonville, Tennessee by @frameworkperformance_

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25 days ago

Some would call it the “perfect” summer.

So how did we get here?

A year ago, Liam Dougherty was a raw, talented RHP with no real system in place , and more importantly, no room to FAIL.

You read that right. FAILURE.

First, we learned how to fail properly.

Bad outing? Same body language. Bad result? Don’t change the plan. Bad day? Show up tomorrow.

We stopped reacting to every result and started trusting the process.

But before any of that, we got to know the HUMAN, not just the athlete.

What makes you tick? What’s your why? What brings out the best version of you?

Then came the work nobody sees.

Relentlessly attacking mobility. Getting stronger. Building a foundation. Creating confidence through preparation. Showing up regardless of how many practices there were, how long the day was, or how tired you felt.

Because you don’t go from upper-80s/low-90s to upper-90s by talking about it.

You show up and earn it.

And maybe the biggest piece: we refused to buy into the youth sports rat race.
No fear of missing out. No “you’re behind.” No chasing every showcase.

Liam didn’t pay for a single showcase this summer.

Yet he earned his way into the Perfect Game All-American Classic, MLB High School All-American Game and Under Armour All-America Game.

Three of the biggest honors in high school baseball.

And somehow, we’re still not satisfied.

Because this was never about collecting logos, rankings or invitations. It was about building a young man who could handle success, failure, pressure and everything that comes next.

Liam’s path was forged by getting to know the human first , then giving the athlete the freedom, confidence and preparation to truly be himself.

Arguably one of the top RHPs in the Class of 2027, and we couldn’t be more excited for what comes next.

Best of luck on the next chapter at IMG Academy and congratulations on your commitment to University of Florida.

Build the human, and it will shape the athlete.
#BuiltDifferent taken in Framework Athletics by @frameworkperformance_

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a month ago

Youth development shouldn’t be about over coaching mechanics.

Sometimes the best way to teach high level movement is to put an athlete in positions where they can “feel it”, experience it, and repeat it.

Very few cues were given here. Instead, we instilled confidence, encouraged him to STAY ATHLETIC, and gave him the freedom to explore movement.

Through a few simple drills, he began to naturally self organize and mimic high level movement without ever being told exactly what to do.

He didn’t need more information. He needed better positions to move from, the freedom to fail, and the opportunity to self assess.

Build the engine. The mechanics will follow.

#BuiltDifferent by @frameworkperformance_

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a month ago

Every lift in our program has a purpose.

With youth athletes, the goal isn’t to chase numbers or specialize too early. It’s to build a strong, capable athlete with movement patterns they can build on for years.

Five non-negotiable lifts for youth athletes.

1. Goblet Squat Teaches athletes to control their center of mass while developing lower-body strength and force production. This creates the foundation for sprinting, jumping, deceleration, and eventually more advanced strength movements.

2. Bodyweight Split Squat → Loaded Split Squat Builds single-leg strength, balance, and stability while teaching athletes to produce and absorb force one leg at a time. A critical foundation for running, cutting, jumping, and throwing.

3. Push-Up → Downward Dog Develops upper-body strength while teaching control through the trunk, shoulders, and scapula. This creates a strong movement foundation for everything from contact to throwing and overhead movement.

4. Chest-Supported Dumbbell Row Builds upper-back strength while developing scapular control and shoulder stability. Stronger, more controlled shoulders create a better foundation for throwing, swinging, and overall upper-body development.

5. Pull-Up / Chin-Up Develops relative strength, grip, and total-body control while teaching athletes to own their body through space. One of the best benchmarks of upper-body strength relative to bodyweight.

And these movements aren’t where we start.

Every movement has progressions that come before it. What you see here is the peak.

Combine this foundation with proper plyometric and reactive training, and you aren’t just building stronger kids.
You’re building better athletes.

Train the movement. Build the athlete.

#BuiltDifferent taken in Framework Athletics by @frameworkperformance_

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2 months ago

Logan Harrell is headed to the University of Kansas.

We’ve had the privilege of knowing Logan long before Framework Performance existed, and it’s been pretty special to watch his development over the years. This past season at Trevecca, Logan went 8-5 with a 3.48 ERA, 1.13 WHIP, 93 innings and 97 strikeouts, earning Second Team All-GSC honors.

Then came the decision to bet on himself.

Logan entered the portal, trusted the work he had put in, and earned the opportunity to take the next step at Kansas.

Throughout Logan’s process, strength training has always been a priority. That consistency allowed us to implement high-level movements from both the S&C and throwing/pitch design portions of his development.

What you’re seeing here is just a small look behind the scenes and honestly, some of the more basic and simple pieces of Logan’s program. There’s a lot more that goes into the process, but at the end of the day, it’s about stacking good work, building the athlete piece by piece, and continuing to evolve.

NOW WE GO. #BuiltDifferent taken in Framework Athletics by @frameworkperformance_

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2 months ago

Every lift in our program has a purpose. We don’t chase trends, we train movements that consistently translate to better performance on the field. Five foundation lifts for position players.

1. Trap Bar Deadlift Develops total-body force production and explosive lower-body power, the foundation for sprint speed, first-step quickness, and rotational power at the plate.

2. Bulgarian Split Squat Builds single-leg strength, balance, and stability while addressing side to side imbalances. Better force production from one leg means better acceleration, deceleration, and change of direction.

3. Barbell Hip Thrust Targets the glutes, the engine of every explosive movement. Stronger glutes improve sprint speed, jumping ability, rotational power, and reduce unnecessary stress on the lower back and hamstrings.

4. Weighted Chin-Ups Develop upper-body pulling strength, grip, and scapular control. This creates a stronger, more resilient shoulder while improving bat speed and throwing durability.

5. Half-Kneeling Landmine Press Builds upper-body strength while teaching the core and hips to stabilize. It improves shoulder function, rotational control, and efficient force transfer from the ground through the upper body.
Train movements that make you a better baseball player, not just a better weightlifter.

#BuiltDifferent taken in Framework Athletics by @frameworkperformance_

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2 months ago

Every exercise in our program has a purpose. These five movements are foundational because they directly improve the qualities that drive velocity, durability, and athletic performance.

1. Safety Bar Split Squat
Pitching is a single-leg sport. This movement builds the lower-body strength, stability, and force production needed to throw harder while reducing unnecessary stress on the upper body.

2. Sled Drag/ Push
Force starts with the ground. Sled work develops leg drive, acceleration, and work capacity with minimal joint stress, helping athletes produce more power where it matters.

3. Single-Leg RDL
Control creates power. This exercise strengthens the glutes and hamstrings while improving balance, hip stability, and force transfer throughout the pitching delivery.

4. GHD Nordic Curl
Strong hamstrings keep athletes explosive. Nordics build eccentric strength, improve deceleration, and reduce injury risk while enhancing overall athletic performance.

5. Med Ball Scoop/Shot Put
Power before velocity. This movement teaches athletes to generate force from the ground up, improving rotational power and the sequencing that leads to increased throwing velocity.

#BuiltDifferent taken in Framework Athletics by @frameworkperformance_

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2 months ago

Lately #BuiltDifferent taken in Framework Athletics by @frameworkperformance_

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3 months ago