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Jay

@jaygolliperformance

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Strength Coach
Virginia Beach
CSCS
363/584/606 @ 181

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Cox Falcons Lacrosse | Offseason Training

Back for another offseason with @coxfalconslax.

Our primary focus this fall is accumulating sprint volume, developing proficiency in the hang power clean, and building a foundation of strength. This will prepare them for the winter block, where we’ll introduce multidirectional speed work and increase training intensity in the weightroom.

One concept we consistently emphasize with our athletes is “Raising the Minimums.”

We encourage athletes to make incremental improvements in their lifts daily, whether that means adding 2.5–10 lbs a session when appropriate. Over the course of time, these small improvements accumulate into meaningful strength adaptations.

This approach narrows their focus and reinforces the importance of consistency, discipline, and progressive overload. Rather than focusing exclusively on testing new personal records, we want athletes to improve their baseline level of performance and gradually increase the loads they can execute with proficiency.

Find a way to get your daily wins and let those small wins compound over time.

#strengthandconditioning #sportsperformance #athleticperformance #lacrosse #lacrosseplayer

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Here and there #tombrady

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Now Accepting Team Training at BFP

Baseball • Softball • Volleyball • & More

Build your team’s strength, speed, and power with training tailored to their sport, age, experience, and practice schedule. We test, track progress, and use those results to guide each athlete’s development.

We work with multiple high school baseball programs across the area, including Cox, First Colonial, Maury, Kempsville, Kellam, Landstown, Princess Anne, Grassfield, and Hickory. We also work with Cox football, lacrosse, girls volleyball, and softball.

We train teams from numerous travel and club volleyball, softball, and baseball organizations throughout Hampton Roads.

Coaches and Directors: DM us or email Contact@beachfp.com to discuss your team training needs and reserve training times.

Train with Hampton Roads trusted sports performance team.

#sportsperformace #strengthandconditioning #speedandagility #757 #hamptonroads

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SERIOUS TRAINING FOR SERIOUS ATHLETES ⚾️

We are excited to work with the FC Baseball team again this off season and to see the hard work pay off in the spring!

If your athlete is ready to take their game to the next level, DM us to learn more about training at Beach Fitness & Performance.

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Grassfield Baseball

We’re back for another fall of training with @grassfieldbaseball.

We kicked things off with pre-testing for our sprint and jump metrics before getting into the fall training program.

This fall, we’re essentially running two programs in one session.

The veteran group is starting with an accumulation block focused on rebuilding a foundation of strength, increasing sprint volume, and preparing for the demands of the offseason.

Our incoming freshmen are on a developmental program designed to introduce them to the weight room, establish quality movement patterns, and build the foundation they’ll need to progress throughout high school.

At BFP, we take pride in providing a high-level strength and conditioning experience without taking a cookie-cutter approach. Athletes at different stages of development shouldn’t all be doing the exact same thing.

The goal is to help our athletes get bigger, faster, and stronger while making sure they’re training safely, learning how to train, and being progressed appropriately.

Contact us for all your team strength and conditioning needs. Send us an email at contact@beachfp.com or DM us to inquire.

#strengthandconditioning #sportsperformance #athleticperformance #baseball #speed

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11U Lynnhaven Wahoos

Team Average Pre Test
Team Average Post Test
Team Average Change

Team training at BFP is built around developing the general physical qualities athletes need for their sport while testing and tracking progress along the way.

With youth athletes, our primary goals are to develop athleticism, coordination, body awareness, and relative strength while mixing in fun, competitive games. We place a heavy emphasis on sprinting, jumping, lateral speed, and mastering fundamental bodyweight strength patterns.

At this age, athletes need to learn how to control and move their own body in space so our training is focused on building a better a mover.

Winter Team Training is now booking.

Baseball • Softball • Volleyball • & More

Coaches and team directors looking to lock in winter training, DM us or send us an email to contact@beachfp.com to inquire about availability. Spots fill quickly!

Train with Hampton Roads trusted sports performance team.

#longtermathleticdevelopment #sportsperformance #strengthandconditioning #youthsports #hamptonroads

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HS BASEBALL TRAINING

Fall is in full swing for our high school baseball teams.

After a long summer of travel baseball, most players have spent significantly more time playing than training. When they get back in the gym, our priority is to rebuild the foundation.

Our main focus is to build a strength base, gradually increasing sprint volume, and preparing their bodies for the demands ahead.

We also have to keep in mind that these athletes are practicing and playing with their high school teams during the week and playing in tournaments on the weekends. Our training has to complement that workload.

That’s why a large portion of our fall speed work is built around buildups and fly sprints.

Buildups allow us to safely accumulate sprint volume and gradually expose athletes to higher speeds.

Fly sprints give athletes exposure to true max-velocity sprinting without requiring a high volume of reps.

We also time all of our sprints. This drives internal competition and competition amongst the team. We not only want to deliver an effective training program but we also want to help build team culture.

If you’re a high school baseball player looking to build strength and speed this fall, DM us “BASEBALL” to learn how to get started at BFP.

#baseball #strengthandconditioning #speed #sportsperformance #hamptonroads

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I spent so much brain power on that program 🥴🫠

#sportsrehab #physicaltherapy #returntoplay

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Alright let’s do this one last time⏰

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Give it a shot

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Dedicated to developing better athletes.

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