TJW Performance

Sport practice teaches athletes how to play their game. Athletic training helps them develop the physical tools to perform it better.

At TJW Performance, athletes 11+ train twice per week in small groups with hands-on coaching. Sessions are built to improve acceleration, jumping, change of direction, total-body strength and movement quality—while adjusting the workout to each athlete’s age and ability.

Text “TRIAL” to (386) 229-5265 to claim a free trial session.

A few years ago, Greg walked into TJW Performance looking to make a change.
He's down 185 pounds and counting!!

But that's not what makes this transformation special.

He lifts weights he never thought he'd touch.
He moves better.
He has more energy.
He's built muscle.
And he's created habits that have completely changed his lifestyle.

None of it happened overnight.
It came from showing up, trusting the process, and making one good decision after another.

As coaches, moments like this are why we do what we do.
We're incredibly proud of you, Greg. The best part is... you're still getting stronger. 👊

Great training doesn't happen by accident—it happens when you understand the why behind what you're doing.

We regularly post free articles covering strength training, speed development, fat loss, injury prevention, mobility, recovery, and more to help athletes and adults train smarter.

📖 Check out our latest blogs and let us know what you'd like us to write about next!

Rest days aren't lazy days.

Here's what's actually happening when you step away from the gym:

✅ Muscle tissue repairs and grows
✅ Your nervous system recovers from training stress
✅ Hormones that drive fat loss and muscle building reset
✅ You come back sharper and stronger

Skipping rest to train harder is one of the most common mistakes we see. More sessions don't always mean more progress.

Your program should include recovery by design. That's part of what we build into every client's plan at TJW.

📍TJW Performance, Longwood, FL

We asked a few of our members what they wish they'd started sooner.

Every single one said strength training.

Better posture. Less joint pain. More energy. Clothes that fit differently. Actually feeling strong and capable again.

That's what changes when you train consistently with a coach who programs for your body and your goals.

Want to see what it could look like for you? DM us or visit tjwperformance.com.

📍TJW Performance, Longwood, FL

Every young athlete wants to perform at their best. The right training can help them get there.

At TJW Performance, we help athletes ages 11+ build the physical foundation that supports success in any sport through just 2-3 sessions per week.

Our programs focus on:

• Strength and power development
• Speed and explosiveness
• Coordination and body control
• Injury resilience and durability
• Confidence that carries onto the field, court, track, or mat

Whether your athlete plays football, baseball, basketball, volleyball, soccer, or another sport, our training is designed to help them move better, perform better, and continue developing throughout middle and high school.

Questions about our youth programs? Send us a DM or tap the link in our bio to learn more.

📍Longwood, FL

The coaches who get the best results share one trait: they never stop learning.

This week Coach Troy was deep in research on how recovery protocols affect performance and progress over a training block.

The fitness industry moves fast. Staying current isn't optional — it's part of the job.

What's something you've learned about training recently that surprised you?

Summer is weeks out.

Ten weeks is enough time to build real, visible strength. Not a crash diet. Not six hours a day in the gym.

Consistent sessions. A solid program. Someone in your corner keeping you accountable.

Spots are limited for our summer intake. Link in bio to get started.