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bando_performance

@bando_performance

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Massachusetts’ Premier High Performance Training Facility
📍Woburn, Wellesley, Worcester, Dedham
@coachup @cu_trainingcenter

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We 💙 Coach Ari!!!!!
@diorioperformanceinstitute
@bando_performance
@ariannadiorio
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#performancetraining #officetraining #figureskating #usfigureskating #usfs #learntoskate #boston #wellesley

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Welcome to episode 4 of Back to the Basics! On this episode, I am going to take you through the progressions of the bent over row 💪🏽

There are sooo many different variations of a row - here are some of my go-to’s
Comment below of what else you want to see 🫶🏽

Let’s go to work !
#strength #conditioning #sportperformance
#fittips #fitspo

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Mondays in Woburn @bando_performance

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🚨 Episode 2 is LIVE!🎙️

Sat down with Charlie Bando, owner of Bando Performance, to talk about the grind, the growth, and the real side of the coaching life.

From unpaid intern to owning his own gym, Charlie shares how he built his business, what he looks for when hiring coaches, and why coaching never feels like “work” when you truly love it. 💪

We also dive into:
✅ The power of passion in coaching
✅ The business side of performance training
✅ Why having a supportive spouse makes all the difference

This one is a must-listen for any up-and-coming coach or athlete looking to turn passion into purpose.

🎧 Now streaming — link in bio!

#PROformancePodcast #BandoPerformance #StrengthCoach #GymOwnerLife #CoachJourney #AthleteDevelopment #PerformanceTraining #CoachTalk

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Welcome to episode 3 of Back to the Basics! On this episode, I am going to take you through the progressions of the BB bench press 💪🏽

When learning how to bench, sometimes it’s hard to know where to start. I hope with these helpful times you’ll be able to crush your goals!

Let’s go to work !
#strength #conditioning #sportperformance
#fittips #fitspo

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🚨 Episode 2 this Friday🎙️

Sat down with Charlie Bando, owner of Bando Performance, to talk about the grind, the growth, and the real side of the coaching life.

From unpaid intern to owning his own gym, Charlie shares how he built his business, what he looks for when hiring coaches, and why coaching never feels like “work” when you truly love it. 💪

We also dive into:
✅ The power of passion in coaching
✅ The business side of performance training
✅ Why having a supportive spouse makes all the difference

This one is a must-listen for any up-and-coming coach or athlete looking to turn passion into purpose.

🎧 Streaming Friday— link in bio!

#PROformancePodcast #BandoPerformance #StrengthCoach #GymOwnerLife #CoachJourney #AthleteDevelopment #PerformanceTraining #CoachTalk

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1 week til the Summit!

1 week to get the early bird pricing and an entry to win the @enduraphin prize pack.

Join us and coaches from the following organizations.
Strengthonice.com

#strengthonice #hockey #icehockey #strengthandconditioning #hockeystrength

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Welcome to episode 2 of Back to the Basics! On this episode, I am going to take you through the progressions of my favorite hip hinge exercise 💪🏽 BB RDL

These movements can be tricky and commonly give athletes lower back pain. Work through these progressions to nail the movement before attacking weight.

Let’s go to work !
#strength #conditioning #sportperformance #fittips #fitspo

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Let the boys cook!

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@akrogmeier16 & @elikrogmeier working hard this past weekend💪🏼

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Welcome to Back to the Basics! This is the start of our newest movement series where we review foundational movements.

I always say you can’t build a house on a bad foundation because as we all know life and sport are very unpredictable.

Let’s go to work !
#strength #conditioning #sportperformance #fittips #fitspo

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Aerobic Training in the early Off-season can be overlooked often but is a vital piece to athlete success when they return to their sport season.

When I think of aerobic system development I think of what @triphasic_training calls the “Functional Reserve Range”. By effectively lowering resting heart rate and increasing Lactate Threshold you give your athletes a bigger Functional Reserve so they can handle more stress. When we think of transfer from the weight room to the sport being able to handle more stress and still be able to compete at a high level is a game changer.

A great option that I was introduced to at @bando_performance to build that aerobic base without running miles and miles would be the Contralateral Circuit. When working in a contralateral fashion the heart and vascular system have to work harder to pump blood to the whole body so you will see more stress placed on the heart in this aerobic zone than conventional jogging or running.

How it works:
- Pick between 3-5 different exercises
- 20s of work / 10s of rest on each side for each exercise
- Use any type of Heart Rate monitor and try to keep Heart Rate between 110-170
- If Heart Rate increase over 170 use extra rest until it drops back down within the range before continuing
- Try to only breathe through the nose to increase vasodilation
- Complete 3-4 rounds, rest between rounds is complete when Heart Rate drops below 110

An efficient and effective way to make sure we are checking all the boxes when it comes to off season training!
#strengthandconditioning #hockeytraining #strengthtraining #hockeyconditioning #sportsconditioning

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