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Medballs are a great tool but they’re probably not doing what you think they’re doing….and that is developing rotational power 🌀

At least not alone…

Here’s why:

Rotational Power is complex. It’s multi-joint, multi-planar, and incredibly positionally specific.

Medballs can help develop the coordination and sequencing required for these pieces to express rotational power they don’t sufficiently train each of them independently enough to elicit a meaningful adaptation.

So how can we actually improve rotational power?

1. Increase lower extremity force and rate of force production (Deadlifts, Squats, Plyometrics)

2. Increase chest and back force and rate of force production (Press and Row variations)

3. Increase trunk force and rate of force production (Cable/Band Chops, Isometric Rotational Holds)

4. Improve movement sequencing and coordination specific to the sport (MEDBALL VARIATIONS) 🥳💪🏼

The point is, Medballs are a great tool but if you skip steps 1-3, you’re leaving a lot of rotational power on the table 👌🏼

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Today was my last day as a full-time strength coach at ASP.

This has been so much more than a job to me. ASP will always be a chapter of my life that shaped who I am, both professionally and personally.

To every athlete who trusted me to be a small part of their journey, and to every coach who stood beside me along the way—thank you.

As hard as it is to close this chapter, I’m excited for the next one: growing my family, becoming a mother, and launching my very own in person and remote personal training business

ASP will always hold a special place in my heart. ❤️

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Watching you achieve your dreams is the greatest joy of my life. To say I couldn't be prouder just isn't enough.

My dream isn't for you to make me proud.
It's for you to make yourself proud in rooms I've never been in, doing things I've never dared to try, with a voice that never questions your worth.

I love you so much, CONGRATULATIONS 🥰

Frostburg Graduate 2026🎓

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The College Development has helped athletes succeed at every level of college baseball and softball.

Just check out our program alumni…the proof is in the results 💯

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Throwback to last year’s Compete for a Cause Deadlift Competition 💪🏼🩷

This year we will lift even more weight and most importantly raise more money for cancer treatment! Join us on Friday, November 28!

Sign-Up to Compete HERE: https://www.absolutesportsperformancemd.com/competeforacause

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Upper body pulling exercises are one of our foundational movement patterns that we include in every program that we write…but they can get really boring and repetitive. Here’s a bunch of somewhat less boring row variations we’ve been using recently:

1. V-Sit Reach & Row
2. 90/90 Position SA Row
3. X Row
4. Sled Row
5. Rotational Row
6. Back Extension Row
7. DB Meadows Row
8. Feet Elevated TRX Row
9. SA TRX Row
10. Birddog Row
11. Side Plank Row
12. SL RDL to SA Row
13. SA Lunge Stance Row
14. Renegade Row
15. DB RLB Row

Regular barbell and dumbbell rows are still our most commonly used row variations but mix these in to break up the monotony 👍🏼

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How to stand out as a softball player:

TRAIN.
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The reality is that the majority of high school softball players are not following a strategically thought out program that has them lifting, jumping, and sprinting multiple times per week all year round. That’s the truth.

The difference is that at the next level EVERYONE is doing those things…at least when they’re on campus.

So if you are a high school softball player and want to give yourself a massive competitive advantage now that will simultaneously prepare you to play at the next level, TRAIN!

*Side note: if you’re a college softball player and you want to give yourself an advantage over your peers…train when you’re home in the summers and winters. A lot of college athletes only train when they are required to during the semester.

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Athlete Specific > Sport Specific

“Sport specific training” takes place on the field or the court, it’s called practice. Training in the weight room should address the specific needs of the individual athlete (not the sport) to ultimately enhance performance in their sport.

For example, if an athlete is lacking speed, improving their speed can enhance their performance in the sport. There are very few sports where speed isn’t important. This makes a general training quality (speed) very specific to most sports.

The same line of thinking can be applied to all trainable qualities like strength, power, endurance, work capacity, movement capacity, mobility, coordination and so on. The individualization comes from prescribing the proper dosage of these qualities for each athlete within a program to drive performance improvement in the sport.

If you only train for what the sport needs, you might miss what the individual needs. If you train for what the individual needs, you will enhance the sport.

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Laughing till our ribs get tough

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Heard it’s national women/girls in sport day 💪🏼
~This picture is worth a thousand words~ 🫶🏼
📸 @christyg_photography

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Why did they name it “Powerlifting” if it’s less powerful than weightlifting ‼️❔
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Power= force x Velociy.
Powerlifting = very high force, low velocity
Weightlifting = medium to high force, high velocity
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Way back when weightlifters realized that pushing the traditional power lifts (squat, bench, deadlift) as accessories to the snatch and clean and jerk helped them develop that force side of the power equation. Performing the power lifts made them more “powerful” due to the increase in strength and ultimately made the them better weightlifters !! That is how powerlifting got its name!!
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So basically Weightlifting 🤝 Powerlifting

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Everything an athlete needs 💪🏼🔥

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