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Ignite Athletics

@ignite__performance

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The best training isn’t the hardest workout, the heaviest weight, or whatever exercise is trending this week. It’s the training that matches what the athlete actually needs.

This week we used load-velocity profiling to look at how each athlete produces force and power across different loads. Instead of guessing, we can see who needs more strength-speed, who needs to move moderate loads faster, and who needs to improve their overall power curve.

That information changes how we train them.

Two athletes can do the same exercise, sets and reps—but use completely different loads because they are trying to create different adaptations. One athlete may need more force. Another may already be strong enough and needs to express that force faster. Another may need to improve both.

That’s the point of testing: the data should change the program.

At Ignite, athletes aren’t coming in to randomly push weight around or collect workouts. We want to understand where they are, identify what is limiting their performance, and build training that moves them toward where they need to go.

Whether the goal is sprinting faster, jumping higher, becoming more explosive, or simply developing into a better athlete, the process is the same:

Assess. Identify the need. Train the adaptation. Re-test. Adjust.

That’s how we make training specific to the athlete instead of forcing every athlete into the same program.

Better data. Better decisions. Better training. #building #better #athletes #sportsperformance taken in IGNITE Fitness by @ignite__performance

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7 days ago

🏋️ One of the ways to build strength that actually transfers to athletic performance is combining Velocity-Based Training (VBT) with cluster sets.

Instead of doing three straight reps, we perform cluster sets. Research on cluster sets shows that these short intra-set rest periods can help reduce velocity loss and better maintain power output compared with traditional continuous sets. ⚡

VBT then gives us objective feedback on every rep. In this set, we averaged 0.68 m/s and 960 watts. As we work toward 100% of our 3RM, I’m not just looking at whether we can lift more weight. I want to see how much load we can handle while still producing high velocity and power.

That’s the goal: increase force without losing the ability to express it quickly. 💥

Get stronger. Keep it fast. Measure it.

#VBT #SportsPerformance #ignitefitness #powerdevelopment #athletedevelopment taken in Chicago, Illinois by @ignite__performance

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23 days ago

“Don’t take advice from us.
You’ll start doing the boring things right.
You’ll train with intention instead of guessing.
You’ll stop chasing hype and start stacking real progress.

Suddenly PRs aren’t accidents.
Records start wobbling.
And banners get updated way more often than planned.

So yeah—probably best to keep scrolling.
Definitely don’t take advice from us.

Unless you’re ready to rewrite what ‘normal’ looks like. taken in IGNITE Fitness by @ignite__performance

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9 months ago

Gotta try and keep up with these young bucks #training #speed #power #changeofdirection taken in IGNITE Fitness by @ignite__performance

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20 hours ago

Training in your 40s and 50s? Before you blame your age, take a look at your week.
You lift hard on Monday, push through conditioning on Tuesday, and squeeze in another demanding workout on Wednesday. By Thursday, you’re exhausted—and wondering why you can’t train like you used to. But the answer isn’t automatically to stop lifting heavy or avoid challenging workouts. Sometimes, the adjustment is giving yourself more space between demanding sessions and being more intentional about what happens in between.
Here’s where it gets tricky: a different workout isn’t necessarily a recovery day. Heavy squats followed by hard running intervals might look like variety, but both ask a lot of your legs. Changing the label from “strength” to “cardio” doesn’t erase yesterday’s workload. Consecutive training days can make sense, but the amount of work, intensity, and your readiness need to guide those decisions.
That’s the difference between collecting workouts and following a program. A workout tells you what to do today. A program considers what you did yesterday, what you’re preparing for next, and how it all connects to your goals. Your training history, sleep, and responsibilities outside the gym belong in that plan—not just your age.
Before adding another hard session, ask yourself: Am I progressing, or am I constantly showing up worn down? One tired day isn’t a problem, but a repeated pattern deserves attention. An easier day or a well-placed day off isn’t a lack of commitment. It can be a deliberate part of the plan.
At Ignite, we want your effort to build something beyond exhaustion: strength, fitness, and the ability to keep doing the things you enjoy. You don’t need every workout to prove how hard you can push. You need your workouts to work together. 🔥
What’s harder for you right now: finding time to train or feeling recovered enough to train well? Tell us below. 👇 taken in IGNITE Fitness by @ignite__performance

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9 days ago

We don’t just plan workouts. We build progressive programs around your goals. 🔥 Stacking random workouts day after day isn’t the same as following a plan. Working hard matters. But being exhausted doesn’t tell you whether your training is moving you toward your goals. A program starts with where you are and where you want to go. The exercises, workload, recovery, and progression connect to that goal—not just the next hour in the gym. Each phase builds on the last, with adjustments based on how you’re progressing. Progress doesn’t always mean adding weight. It might mean better control, another quality repetition, or knowing when to maintain rather than push harder. Variety has a place, but change should serve a purpose. For adults, that means purposeful training and a schedule you can sustain. For young athletes, it means thinking beyond the next game or season. We’re teaching them to sprint, jump, land, change direction, and lift while building strength and confidence over time. Their training should reflect their experience and development, account for practices and games, and leave room for recovery and enjoyment. The goal isn’t to squeeze everything out of a young athlete today. It’s to prepare them for what comes next. Consistency matters—but so does what you’re consistently doing. Keep showing up for purposeful sessions that belong to a bigger plan. Don’t just ask, “Was that hard enough?” Ask, “How does this help me get where I want to go?” At Ignite, we give your effort direction. We coach your progress, adjust when needed, and keep your goals in focus. What are you training toward right now? Tell us below. 👇 #IgniteFitness #TrainWithPurpose #AthleteDevelopment by @ignite__performance

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12 days ago

What does training for longevity actually look like when you’re in your 40s and 50s?

Honestly, it’s not that different from how we approach long-term athlete development.

You have to be able to stack days.

You can’t train so hard on Monday that you need the rest of the week to recover. The goal is to manage intensity and volume so you can come back tomorrow, and the next day, and continue to build.

That doesn’t mean lifting heavy every day. I might lift heavy today. Tomorrow might be sleds, aerobic work, core, mobility or simply getting out and moving. Then I can come back and lift again.

The point is consistency.

As we get older, we have to become MORE intentional about it, not less. Strength matters. Muscle mass matters. Aerobic capacity matters. Power matters. And none of those qualities are maintained by training hard once in a while.

The research continues to support the combination of regular aerobic activity and resistance training as we age. But knowing that isn’t the hard part.

The hard part is doing it consistently.

You don’t need the perfect longevity program. You need a program you can consistently show up for, recover from and repeat.

Train. Recover. Adjust when you need to. Keep moving.

Stack days. Stack weeks. Stack years.

That’s longevity. 💪

#Longevity #FitnessOver40 #FitnessOver50 #StrengthTraining #HealthyAging Consistency TrainForLife StrengthAndConditioning taken in IGNITE Fitness by @ignite__performance

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19 days ago

Change of direction starts BEFORE the plant step.

If an athlete waits until the final foot contact to absorb all of their momentum, they’re asking one leg to brake, redirect, and re-accelerate the entire body at the same time.

That’s not the strategy we want to train.

Research on change-of-direction biomechanics shows that effective athletes distribute braking across the steps leading into the turn. The antepenultimate and penultimate contacts can contribute substantially to reducing horizontal momentum, allowing the final plant to be used more effectively to redirect force and transition into re-acceleration. (PubMed)

That’s why we coach:

DECELERATE → LOWER → REDIRECT → RE-ACCELERATE

As the athlete approaches the turn, we want to see the center of mass begin to lower, braking distributed across multiple contacts, the hips and trunk organize toward the new direction, and then a strong plant followed by aggressive horizontal propulsion out of the cut.

Recent biomechanical evidence supports this: faster COD performers tend to demonstrate greater braking capability, lower COM positions, shorter final ground-contact times, and greater horizontally oriented propulsive forces when exiting the turn. (PubMed Central (PMC))

And there’s an important distinction:

This is change-of-direction training—not agility training.

The athlete knows where they are going. We’re using competition to increase intent while giving them repeated opportunities to organize the mechanics of braking and redirecting at speed. Once that movement solution becomes more robust, we can progress toward reactive environments where perception and decision-making become part of the task.

You don’t become better at changing direction by simply telling athletes to “cut harder.”

Teach them how to manage momentum first.

Brake earlier. Lower the COM. Redirect force. Then get out. Shout out to @rd.cod_ for teaching us the fundamentals of COD taken in IGNITE Fitness by @ignite__performance

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a month ago

Playing with some dynamic warm ups #training #sportsperformancetraining taken in IGNITE Fitness by @ignite__performance

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a month ago

Random plyo sessions… parkour anyone? taken in IGNITE Fitness by @ignite__performance

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a month ago

Coach @ngoliak19 showing off his athleticism against @jillianbooth_ Hey Nate the floor is 🌋 taken in IGNITE Fitness by @ignite__performance

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a month ago

Abby loves everything we do everyday!! She’s having a blast! taken in IGNITE Fitness by @ignite__performance

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a month ago