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Antonio | Speed & Performance Coach

@move_2tone

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Helping athletes sprint faster ⚡
Speed • Strength • Sprint Mechanics
📍San Diego | Online + In-Person
👇 The Art of Speed Program — $29

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I am speed…well not yet, but soon 😆

@move_2tone getting me right!
#speed
#biggerstrongerfaster
#inthelab
#benito

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Hip mobility and range of motion are key for moving efficiently, reducing unnecessary stress on the joints, improving performance, and lowering injury risk. Keep the hips strong, mobile, and ready to move.

Big thanks to Coach Tone for the inspiration and helpful tips on improving mobility!

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🦵 CALVES — YOUR SECOND HEART ❤️

Strong calves aren’t just about aesthetics.
They help support blood circulation, mobility & athletic performance.

Train your calves. Strengthen your foundation. 💪

#SecondHeart #CalfMuscles #CalfTraining #StrongLegs #Mobility AthleticPerformance StrengthAndConditioning FitnessCoach

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Dawg days.

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Came across Barry Ross and the way he implements training for elite athletes to become faster. This is what I’ve learned from this and might take into consideration. When training and implementing some of these workouts.
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He has 4 goals as a requirement to a good program
1. Must produce Superior Strength with Minimal mass
2. Each Exercise must fit within the effective time of the “secret” Regeneration of the Phosphagen pool. (4-5 min)
3. Exercises should engage multiple joints and muscles
4. Must be efficient as well as effective to fit in a limited time.
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Running is a closed kinetic chain exercise and muscle recruitment patterns are significantly different between open and closed chain kinetic chain exercises. That has a major effect on a runner/athlete
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🚨Faster limb Movements are not developed by moving the weight faster, it is in fact the opposite🚨Heavy weight in the 90-100% 1RM can only be moved slowly. however what you see on the outside does not match what is happening on the inside!! What occurs in the muscle fibers is the equivalent of a field commanders tent during a heated battle. Calls have gone to the central command to recruit more motor units!
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Limb Speed will show better improvement by lifting HEAVY Weight not by moving lighter weight faster⚠️
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The Deadlift is the motherlode of efficiency and effectiveness, due to the muscles being involved including the glutes, quads, hamstrings, abdominals, calves, low back muscles, trapezius, Lats, scapular retractors, we can keep going. The only thing is doesn’t do is push or press so by adding a pushup or bench press/floor press we will involve 90% of the skeletal system and that’s EFFICIENT & Effective❗️
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Weight-room plyometrics will produce a higher level of energy stores and a faster delivery system during the same workout, keep the sprints separate as a plyometric as an addition not a sub. Keep this mind when you’re trying to train for speed.
#𝐌𝐨𝐯𝐞𝐭𝐡𝐞𝐧𝐞𝐞𝐝𝐥𝐞 #speed #strenghtandconditioning #speedtraining #strength

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Back? Never left…

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These are just some of my favorite Spine Mobility & Strength exercises, but let’s take a deeper look into it as to why we should move the spine. 1. Helps with overall health. 2. Relieve Stiffness. 3. Better T Spine Mobility.
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Us ballplayers are put into all sorts of positions whether that’s contralateral tilt in the throwing motion, rotating side to side, extending the t spine or going into layback of the shoulder. As well as for hitters going into aggressive t spine rotation and side bending at the point of contact.
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So the question is why not train/move the spine?
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Its to create a strong robust Spine, one that’s flexible, strong, and able to move in all planes of motions. Not only will it help you but creating that strong pillar in your training you’ll see some improvements such as bat speed, pitch velocity, but that’s just the tip of the iceberg. We still have to have a strong core and muscles around the spine to help support its motion.
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Yes, for the small populations that have restrictions there are some limitations due to different peoples anatomy. There are some alternatives that will have a similar effect
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IMO move the spine, get strong in the frontal, sagittal and transverse plane, progressively overload it and you’ll reap the benefits.
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#𝐌𝐨𝐯𝐞𝐭𝐡𝐞𝐧𝐞𝐞𝐝𝐥𝐞 #strenghtandconditioning #spinalmobility #baseballtraining #strength

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DIV II CHAMP 🏆💨 200M! Grateful 🙏🏾

Monte Vista stand up! ❤️💛

#2026DIVIIWinner #200M #TrackSeason #senioryear

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DEAR PARENTS, THIS ONE IS FOR YOU & YOURS!

If your daughter is preparing for flag football, the right training makes all the difference

WYSE PERFORMANCE’ is hosting a High School Girls Flag Football Prep Camp focused on real development, not just activity

WHEN; Sunday May 3rd
TIME; 8:00 AM
WHERE; SDSU Practice Field

This camp is built to improve: Route running and creating separation, Football IQ and understanding the game, Defensive techniques and positioning, Hand-eye coordination and catching ability
Footwork, speed, and change of direction

•Every session is structured to help athletes play smarter, move better, and perform with confidence on game day.

•We focus on discipline, fundamentals, and building athletes the RIGHT way

[COST]
Investment: $20
Payment options: Cash App • Zelle • Venmo
* Spots are limited to keep training focused and effective

If you want your daughter prepared, confident, and ready to compete, this is where it starts.
Tap in with @WYSEPERFORMANCE to reserve a spot

Serious athletes only. Real development only. Results required.
#WysePerformance #Wurks #LuveYours

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Inhaled confidence, exhaled doubt.

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QB1 @vincesmithy_ is putting in that work !! 😤 #brickbybrick

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@_graysonboles is ready for spring training ⚾️ @move_2tone unlocking that 98mph fastball 🔥 #pitchingmobility #quicktwitch #ourguysthrowgas

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