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The Rack Athletic Performance

@therackapc

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Strength & Conditioning Gym located in Atlanta,GA.
Commit. Progress. Excel.

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More Ground Force = More Power On The Field. ⚾️⚡️

When this athlete first tested on the VALD ForceFrame back in May, his Mid-Thigh Pull was around 2,300–2,400 N. He had the size, but couldn’t put maximum vertical force into the ground.

Fast forward after dedicated training: he’s topping 3,600 N! The result? “The ball is flying off my bat now.” 🚀

As we dive deeper into rate of force development (RFD) and impulse metrics at 100ms and 200ms with @vald_performance, it’s proof that generating force quicker directly translates into rotational power.

📈 Measure, test, and build real output.

#rackabovetherest #strengthandconditioning #sportsperformancetraining #strengthcoach #sportsperformance

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INTENTIONAL TRAINING SERIES: Part 6 🎯

Own the entire movement, stop cutting reps short.

Why full range of motion matters:

✅Joint health

✅ Injury Prevention

✅ More Hypertrophy

When short ranges actually make sense:

✅ Sports specific training.

✅ Overloading sticking points

✅ Targeted muscle burn

✅ Working around pain or injuries

Partial reps are a specific programming tool, not an excuse to lift weight you can’t control. Own the full range first.

Train Smarter Not Harder

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Year 3 - 4 the G! 🐏🔰

One play, one game, one week at a time… Learning how to make a contribution to the mission. Progress over perfection‼️📈 #TrustTheProcess

Some highlights from the regular season. 🎥

#Grayson #GraysonRams #4theG #GraysonFootball

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INTENTIONAL TRAINING SERIES: Part 6 🎯

Copy-and-pasting random exercises from social media isn’t going to get you the results you want. Every exercise serves a specific context, and if you want real progress, your selection has to be intentional.

Two non-negotiables when choosing your movements:

1. Know the end goal. Exercise selection needs to be purposeful. What adaptation are you actually chasing?

2. Leave no stone unturned. Building a complete athlete or client means addressing weak links and balance.

Trains Smarter Not Harder!

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Goal: Progress over perfection. 📈

One play, one game, one week at a time. #TrustTheProcess

Go Rams! 🐏🔰

🆎✌🏾

📸: @sidelinefocusphoto

#GraysonRams #Grayson #4theG #GraysonFootball

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INTENTIONAL TRAINING SERIES: Part 5 🎯

Joint pain and constant soft tissue injuries usually come down to one thing: zero structural balance in your programming.
If you only train one side of the joint, you’re pulling it out of alignment and setting yourself up for injury.

If you’re training knee extension. You better be training knee flexion. ETC.

To protect your joints, you have to train all sides.

Train Smarter Not Harder!

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INTENTIONAL TRAINING SERIES: Part 4🎯

You’re tracking your reps. You’re picking the right weights. But are you actually tracking your rest?

The time you spend between sets isn’t just downtime to scroll. Its a direct variable in the adaptations your body makes.

If your rest intervals don’t align with your training goal, you’re leaving results on the table:

Strength & Power: 2–5 minutes (Full recovery for maximum force output)

Hypertrophy (Muscle Growth): 60–90 seconds (Balanced fatigue and mechanical tension)

Endurance & Conditioning: 30–60 seconds (Short intervals to build fatigue resistance)

Train Smarter Not Harder!

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INTENTIONAL TRAINING SERIES. Part 3🎯

Stop mindlessly lifting just to check a box.

Time Under Tension (TUT) is an extremely effective tool to bridge the gap between where you are and what you want to achieve. But your tempo and rep range need to match your actual goal:

Strength & Power: Shorter TUT, explosive intent, heavier loads, lower reps.

Hypertrophy: Moderate TUT (~20-60s per set), controlled eccentrics, 6-12 rep sweet spot.

Endurance / Fat Loss Conditioning: Extended TUT, sustained tempo, higher volume.

Here’s the catch: TUT is a variable, not the end-all-be-all.

You can slow a rep down all day, but if you aren’t training with intensity, getting close to mechanical failure, applying progressive overload, and moving with intent—you’re leaving results on the table.

Train Smarter Not Harder.

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INTENTIONAL TRAINING SERIES: Part 3 🎯

Weight Selection isn’t a guessing game. Stop loading the bar based off feel and learn to use a system.

Use these 3 things to help you select correct load!

1. Percentage of 1RM (If You Know It)

The math sets the baseline. Prescribed percentages target the exact adaptation you’re chasing. It keeps you honest and your program progressive.

2. Bar Speed (If You Have Devices)

Numbers on paper don’t measure daily readiness. If the goal is speed-power and the bar velocity falls under certain targets, the load is too heavy—regardless of what the percentage says.

3. Movement Integrity (This Never Fails)

Positioning always beats poundage. If your form is Trash, and your missing reps without staying true to the prescribed tempo, the load is too Heavy! Technique dictates the load, never the other way around. Stop Ego Lifting!

Dial in all three, and the results follow.

Save this for your next session.

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INTENTIONAL TRAINING SERIES. Part 2 🎯

Lifting heavy with bad form doesn’t make you strong—it just makes you an injury waiting to happen.

Movement integrity is everything. When you execute with poor mechanics, you:

• Increase injury risk
• Build muscle imbalances
• Limit your true force production

Dial in the pattern. Move with intent. Respect the basics.

Save this post & turn on post notifications for more training tips.

DM us for a free movement assessment!

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INTENTIONAL TRAINING SERIES: PART 1 🎯

The biggest reason people plateau or end up injured isn’t a lack of effort. it’s a lack of direction. Doing random workouts ignores the most critical piece of performance: where your body is starting from right now.

Before you load a barbell, jump into high-intensity plyos, or push maximum velocity, there have to be prerequisites:

Movement Competency: Can your joints actually access the positions required to perform a lift safely and effectively under load?

Structural Balance: Are both sides of your body sharing the work, or are you compensating and reinforcing imbalances that lead to breakdown?

Force & Power Output: Do you have the baseline tissue capacity to absorb force before trying to produce high amounts of it?

A comprehensive assessment removes the guesswork.

Earn the right to load. Build the foundation first.

Ready to train with intention? DM “ASSESSMENT” to book your baseline performance evaluation.

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