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Open 24 Strength

@open24strength

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@coach_camire | CSCS
Marshfield 🏈 Strength Coach
@marshfieldxctf Sprinter Coach
Expert Coaching & Online Programming
📧 [email protected]

POSTS STORIES REELS TAGGED

SPEED / POWER SESSION

Reactive Strength: Band Rebound exercises, hurdle hops, and drop jumps train the tendons stretch-shortening cycle to rapidly contract and relax muscles.

Rate of Force Development: The goal is to produce high amounts of force in very little time, which is critical for sprinting, jumping, and change of direction.

Force Absorption: The various drop, catch, and landing variations teach the athlete to absorb high amount of eccentric forces fast.

Multi-Vector Force Production: Spring ankle isometrics at different shin angles, lateral/forward lunge drops, and SLDL catches expose the tissues to different positions found in sports.

Speed-strength: The OVR band-resisted squat at roughly 50–60% max keeps the load moderate enough to emphasize moving explosively.

Assisted and Resisted Plyometrics: Band-assisted jumps help athletes experience higher movement velocities, while resisted variations increase the force demands.

#athlete #speed #power #strenghtandconditioning #football by @open24strength

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2 months ago

Week 7 & 8 of Summer Sports Performance

ECCENTRIC PHASE - Where we teach athletes to control force, absorb force, create tension, and own positions before producing force explosively.

During this phase of the training cycle, we use specific methods to build the foundation for strength, power, and speed:

SUPRAMAXIMAL ECCENTRICS - Using loads above what an athlete could typically lift concentrically allows us to expose the body to higher levels of eccentric tension. The goal is to improve force absorption, tissue tolerance, strength, and confidence under heavy loads.

WEIGHT RELEASERS - Overload the eccentric while keeping the concentric load manageable, building high-force eccentric capacity.

TIME UNDER TENSION - Slow the movement down to improve control, stability, positional awareness, and strength through key ranges.

FRENCH CONTRAST - Bridge the gap between strength and speed by pairing heavy strength work with explosive movements so the athlete learns to express newly developed force at high velocities.

SPEED & AGILITY FIELD WORK - Apply eccentric strength to braking, deceleration, cutting, and re-acceleration.

The eccentric phase lays the foundation for everything that follows.

#football #strength #athlete #speed #squat by @open24strength

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2 months ago

RAMS SUMMER COMBINE 2026 🐏

This summer was about getting stronger, faster, and tougher.

Now it’s time to find out what that work looks like on the field!

#highschoolfootball #football #deadlift #squat #bench taken in James G. Anderson Field by @open24strength

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2 months ago

MARSHFIELD RAMS SUMMER COMBINE 2026

Huge 1st days for the guys!

7 Players Over 400 LBs

36 Players Over 300 LBs

Sophomore DL Mike Moran hits the record books with a 495 LB Squat which places him 3rd All Time 🥉

#football #strength #athlete #squat #strengthandconditioning taken in Marshfield High School by @open24strength

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2 months ago

Week 5 & 6 of Summer Sports Performance

General Physical Preparation (GPP) Phase 3: Alactic Phase

Phase 3 shifts the focus toward high-intensity, short duration efforts designed to develop the alactic energy system and an athlete’s ability to repeatedly produce explosive output.

In this phase, work intervals stay under 10 seconds, allowing athletes to attack each repetition with maximum intent while limiting unnecessary fatigue.

The combination of short, maximal efforts and appropriate recovery teaches the athlete to produce high levels of force and power, recover, and then reproduce that output.

This type of training can help develop:
⚡️ Acceleration & explosiveness
⚡️ Anaerobic capacity
⚡️ Repeat-sprint ability
⚡️ Power production
⚡️ High-intensity work capacity
⚡️ The ability to maintain quality under repeated efforts

The objective is to produce more, produce faster, and be able to do it again

GPP Phase 3 isn’t about accumulating fatigue it’s about building the capacity to perform at a high level when the demand is highest.

Train the energy system. Build the athlete. Perform when it matters.

#football #strength #athlete #Anaerobic #Speed by @open24strength

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2 months ago

Fall Sports Performance

This after school program is designed for middle and high school athletes to build strength, improve speed, increase power, and reduce injury risk all in a safe environment.

🏀 Basketball
🏒 Hockey
🏃 Track & Field
🏈 Fall Sports In-season athletes welcome ⚽️

📅 Tuesdays & Thursdays

🕒 3:00–4:00 PM

👥 Grades 6–12

💰 $125/month | $25 drop-in

✅ Starts September 1

Sign Up at Open24Strength.com

#athletes #southshore #speed #jumping #strength by @open24strength

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2 months ago

Hang Cleans and Upper Body Training Session

Heavy Set of 3 on Hang Cleans Paired with Overhead Medball Toss and Banded Plyo Push Ups

Thoracic Spine Openers and 4 Way Neck for Mobility and Strength

Heavy Set of 5 on Pull Ups and DB Incline Press with Band Pull Aparts

High Volume DB Rows and Curl to Presses

Loaded Side Plank ISO Hold for 30 Seconds

#athlete #strength #coach #clean #neck by @open24strength

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3 months ago

Week 3 & 4 of Summer Sports Performance

General Physical Preparation (GPP) Phase 2: Glycolytic / Lactic Phase

This phase is designed to develop the athlete’s ability to produce and repeat high levels of output while operating under increasing metabolic stress.

Using escalating density training, athletes move through opposing muscle group pairings with controlled volume and limited recovery — 10 reps performed back-to-back to increase work capacity, challenge local muscular endurance, and elevate glycolytic demand.

As fatigue accumulates, the session progresses into 30-second output sets, targeting the athlete’s ability to maintain intensity when energy demands rise and recovery becomes limited.

The final layer is the lactic retention method — utilizing isometric holds to extend time under tension, increase tolerance to metabolic byproducts, and reinforce the ability to maintain force production in a fatigued state.

This phase isn’t about simply creating fatigue.

It’s about teaching the body to manage fatigue, maintain performance, and adapt to the demands of competition.

Build the engine. Raise the threshold. Perform under pressure. 🔥

#strengthcoach #athlete #football #strengthandconditioning #southshore by @open24strength

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3 months ago

🚨 LAST MONTH OF OUR SUMMER DEAL! 🚨

Give your young athlete the edge before fall sports begin! 💪🏃‍♂️

At Open 24 Strength, our Youth Sports Performance Class is designed to help athletes improve:

⚡ Speed & Agility
💥 Strength & Power
🏃 Athletic Performance
🛡️ Confidence & Injury Prevention
📅 Monday–Thursday | 4:00–5:00 PM
📍 38 Corporate Park Dr. #1010, Pembroke, MA

🔥 Summer Special: Just $100/month for 4 classes per week!

Whether they play football, soccer, basketball, baseball, hockey, lacrosse, or any other sport, this program helps athletes build the foundation to perform at their best.

📲 DM us or call 339-933-0608 to reserve your athlete’s spot today.

#Open24Strength #YouthAthlete #SportsPerformance #SpeedTraining StrengthTraining by @open24strength

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3 months ago

Acceleration / Lower Body

Started with uphill skips & bounds, then hill sprints before finishing with laser-timed 10-yard accelerations

In the weight room: Alactic Power focus

• Hex bar deadlift + barbell jumps
• DB step-ups + Alternating power step ups
• Glute bridge + ball leg curls
• Hip adduction/abduction
• Heavy iso lunges

Building force, power, and explosiveness from the ground up

#football #strength #athlete #speed #strengthandconditioning by @open24strength

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4 months ago

Open 24 Sports Performance Class

Week 1 and 2 of the Summer, focusing on building the foundation for athletic development.

General Physical Preparation (GPP) Phase 1

✅ Aerobic Capacity Training

- 10 minute density circuits going back-and-forth between upper body and lower body movements for 1 to 2 reps at about 50 to 60% of the Max without rest.

- This is great for teaching exercises that will be in our program for the rest of the summer focusing on movement quality and conditioning.

✅ Contralateral Movement Patterns

- High volume full body exercises that focus on cross crawl patterns that develop coordination and body control.

- Helps get rid of inefficient movement patterns and muscular imbalances while developing aerobic capacity.

✅ Reintroduce Speed & Agility Training

- Before athletes can maximize strength, power, speed and sports performance, they need a strong base of movement quality, coordination, conditioning, and body control.

Trust the process. Build the Foundation!

#football #strength #athlete #speed #strengthandconditioning by @open24strength

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4 months ago

MARSHFIELD RAMS SPRINTERS 🐏 💨

18.76 MPH ➡️ 19.98 MPH

After 8 weeks of training and testing the average Fly 10m time for our 2026 Marshfield Rams sprinters dropped from 1.19 to 1.12 this season.

That’s what happens when talent meets consistency, effort, and commitment. Proud of every athlete who showed up, put in the work, and bought into the process.

The times improved, but the growth as teammates and competitors is what I’ll remember most.

#MarshfieldRams #Speed #Sprint #Track #athlete taken in Marshfield High School by @open24strength

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5 months ago