Red's Athletic Performance

💥 Trap Bar Deadlifts - The Ultimate Athlete Builder

If you’re an athlete and you’re not using the trap bar, you’re leaving serious power on the table.

The Trap Bar Deadlift and its explosive variation - the Jumping Trap Bar Deadlift - build the foundation for speed, strength, and raw athletic power that transfers directly to your sport.

⚡️1️⃣ Safer, Stronger, Smarter Lifting

Unlike a barbell deadlift, the trap bar keeps the weight centered with your body, reducing stress on your spine and forcing your legs, glutes, and hips to do the work.

You build power in the exact muscles that drive sprinting, jumping, and change of direction.

🧨 2️⃣ Jumping Trap Bar Deadlifts = Explosive Power

This variation turns the lift into a power movement - teaching athletes to generate maximum force fast. You’re not just lifting heavy - you’re training your body to explode.

💥Benefits:

• Improves rate of force development - the key to quickness and speed.

• Mimics the triple extension (ankles, knees, and hips) that happen in sprinting, jumping, and striking.

• Builds elastic strength without overloading the joints.

🏋️3️⃣ Easy to Learn, Hard to Beat

The neutral grip and upright posture make it beginner-friendly - yet powerful enough for elite athletes. You can train max strength and speed with one piece of equipment.

Perfect for ⚾️🏈⚽️:

• Baseball players: Rotational Power + Hip Extension

• Soccer players: Jumping Ability + Acceleration

• Football players: Lower-Body Strength + Tackling Power

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🚀 Sign up for some sessions with Red’s Athletic Performance today!! We do 1 on 1 sessions; team sessions and online programming!!

⚡️We help athletes achieve their dreams by designing customized/ comprehensive strength and conditioning programs that are designed to maximize their performance.

💥Sign up with us today!!

💪🏿 Great work by and during Tuesday’s workout 😤!!

Train with and take your game to the next level. Thanks to for the awesome video!!

Great session with the today!! One of the exercises we did were Prone T Raises 💪🏿.

The Prone T Raise targets the posterior deltoids, rhomboids, and middle traps - key muscles that stabilize your shoulder blade and control your arm during the deceleration phase of throwing.

When these muscles are weak, your rotator cuff and labrum take a hit - leading to shoulder pain, impingement, and even tears.

When they’re strong, you throw harder, recover faster, and stay healthy all season.

Give these exercises a try, next time you’re at the gym (catchphrase) lol.

🏋️Why All Athletes Should Incorporate Cable Woodchoppers into their Exercise Routine 😤

😬 A lot of athletes only train rotation in one direction, but true performance comes from developing power and control through both movement patterns - high to low and low to high cable woodchops.

🔻High to Low Woodchoppers

This pattern emphasizes eccentric control and downward force production, training the obliques, lats, glutes, and transverse plane stability.

You’re learning to generate and decelerate rotational power, the same mechanics used when striking, throwing, or swinging downward.

Best for:

🥋MMA & Combat Sports - rotational strikes and overhands

⚾️ Baseball - batting and throwing follow-through (don’t really want to talk about baseball after the Jays loss last night 🥲)

🏒 Hockey - slap shots and checks

🏐 Volleyball - Spikes and serves

🔺Low to High Woodchoppers

This version trains concentric power from the ground up, emphasizing hip drive, upward rotation, and energy transfer through the kinetic chain.

It teaches athletes to initiate force from the legs and core which is essential for vertical and diagonal power patterns.

Best for:

🏀 Basketball - Jump shots and rebounding power

🎾 Tennis - Forehand/ backhand drive through the hips

⚽️ Soccer - Rotational balance and cross-body kicking mechanics

⛳️ Golf - Upward acceleration through the swing

⚡️WHY EVERY ATHLETE SHOULD DO BOTH

No matter the sport, athletes must produce and resist rotation in multiple planes. Training both directions improves:

✅ Power transfer efficiency - from ground to hands

✅ Core and hip stability - reducing injury risk

✅ Balance between agonist and antagonist rotational muscles

✅ Total body coordination - for real world movement

Rotation doesn’t exist in one direction and neither should your training.

Build strength both ways.

Move better. Perform better. Stay balanced. ⚖️

👉 TAG A TEAMMATE WHO NEEDS TO ADD THESE EXERCISES TO THEIR ROUTINE 💪

⚽️ Great first session with our Elite Youth Soccer Players on Tuesday. The athletes did great 🙂!!

A properly structured exercise program is important for youth soccer players because:

⚡️More Power = Stronger Kicks & Faster Sprints

Weight training builds explosive muscles that help you accelerate quicker and strike the ball with more force.

⚡️Better Balance & Stability

Strong legs and a solid core keep you on your feet when fighting for the ball, so you won’t get knocked off the ball as easily.

⚡️Injury Prevention

A well trained body absorbs impact better. Strengthening the muscles around your knees, hips, and ankles keeps you healthy and in the game longer.

⚡️Improved Confidence & Control

When you feel stronger, you play stronger. Confidence on the field starts in the gym.

🏋️Start with good form, light weight/ bodyweight, and quality movement.

📈 Remember: Stronger players make faster, more explosive, and more confident athletes!!