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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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Think lifting heavy makes women bulky? Patrice Lee is here to set the record straight.

When Patrice moved to Atlanta in 2020, she was a competitive dancer auditioning for performance gigs and searching for a trainer to help her build muscle. A quick Google search brought her to The Rack Athletic Performance Center, and from her first mobility and movement assessment, she locked in.

Years later, strength training has completely transformed how she moves, performs, and feels:
Doctor-Approved Gains: Earning compliments from her doctors on her healthy muscle mass.

Peak Athleticism: Experiencing greater flexibility, improved endurance, and faster running.

All-Day Energy: Powering through full workdays without fatigue.
Sustainable Fuel: Building a stronger relationship with nutrition to support muscle growth.
As Patrice puts it: “Strength, being a woman, has been the best thing.”

Ready to start your own transformation? Send us a DM or click the link in our bio to schedule your assessment and join The Rack family!

#therackapc #womenwholift #strengthtraining #atlantafitness taken in The Rack Athletic Performance Center by @therackapc

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3 hours ago

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 by @therackapc

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3 days ago

We Just Want To Be Like The KARDASHIANS… We’re Just Missing The Millions Of Dollars 😭

#fyp #kimkardashian #kardashian #kardashianfamily taken in The Rack Athletic Performance Center by @therackapc

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3 days ago

Speed isn’t just how fast you run. It’s four skills working together:

1️⃣ ACCELERATION — How you reach top speed. Most of it happens between steps 3–10.
2️⃣ DECELERATION — Go to stop. Bleeding off speed under control.
3️⃣ MAX VELOCITY — The highest speed you can hit.
4️⃣ CHANGE OF DIRECTION — Reacting and redirecting force to change your path.

Great athletes train all four. Which one is your weakest link? Drop it below 👇

In partnership with @universalspeedrating

Commit. Progress. Excel.
📍 The Rack Athletic Performance Center, Atlanta

#SpeedTraining #AthleticPerformance #AtlantaAthletes #acceleration #SpeedAndAgility taken in The Rack Athletic Performance Center by @therackapc

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4 days ago

Coach Alex putting in the work with these rapid change-of-direction drills to build game-ready agility, deceleration, and explosive power on the pitch.

#socceragility #changeofdirection #soccerdrills #AthletesInTraining #footwork taken in The Rack Athletic Performance Center by @therackapc

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5 days ago

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 by @therackapc

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6 days ago

From 4–5 day upper/lower splits to 3-day full-body college training routines 🏋️‍♀️ Boston University Softball player MC breaks down the transition from private strength training with Coach Ed to division 1 college lifts and recovery protocols!

Which training split do you prefer? 👇

#SoftballTraining #CollegeAthlete #StrengthAndConditioning #FullBodyVsSplit taken in The Rack Athletic Performance Center by @therackapc

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10 days ago

Speed is trainable, & preparing for spring season starts now!

#speedlab #speedtraining #agility taken in The Rack Athletic Performance Center by @therackapc

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10 days ago

4 THINGS WOMEN SHOULD TRAIN MORE!
1️⃣ Agility – Resisted Shuffles: Builds lateral strength and quick, controlled changes of direction. Stay low and push the ground away.
2️⃣ Plyo – Box Jumps: Trains explosive power off the floor. Quality over height: land soft and own every rep.
3️⃣ Broad Jumps: Horizontal power from the hips. Load, swing, and launch forward with your whole body.
4️⃣ Skater Jumps: Single-leg power and balance. Stick the landing before you bound back the other way.

Strong is the start. Athletic is the goal. 🔥

Save this for your next session and send it to the friend you train with 👇

Ready to train with our coaches? Tap the link in bio to book your first session.

#womensstrengthtraining #therackapc #womenwholift #athletictraining #atlgym taken in The Rack Athletic Performance Center by @therackapc

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12 days ago

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! by @therackapc

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13 days ago

1️⃣Overhead Med Ball Slam / Rotational Wall Toss: Teaches you to produce force fast, through your whole body and in every direction.
2️⃣ Box Jumps: Explosive lower-body power. Land soft, reset, and attack every rep.
3️⃣ Sled Push: Drive through the floor. Builds leg strength, grit, and acceleration.

Strength builds the foundation. Power lets you use it!

Save this for your next session and tag a training partner who needs it 👇

Want coaching like this? Tap the link in bio to book your first session with our team.

#womensstrengthtraining #womenwholiftheavy #strengthandconditioning #atlfitness #therackapc taken in The Rack Athletic Performance Center by @therackapc

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18 days ago

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! by @therackapc

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20 days ago