4/17/17 - Specialty Course: DEUCE Athletic Development

We’ve always been very clear in purpose. Our general physical preparedness (GPP) program, for example, doesn’t claim to be something that it’s not. It’s broad, general, inclusive fitness, and while that has many (maybe the most) productive uses, we aren’t willing to claim it’s the perfect specific program for a specific individual with a specific physical goal like winning a football game next season or competing in a weightlifting meet in three months. However, these aren’t most people’s goals.

When people have specific goals, we have specific programs. For competitive athletes on the field and court, we’re proud to announce a new specialty course with their goals in mind: DEUCE Athletic Development.

Here’s how Coach Juan describes it:

WHO IS IT FOR? athletic development

The athlete development program is designed for athletes 13+. The goal is to prepare athletes for competition by focusing on prehab, performance, and train specific energy systems. Strength training is general and programmed to develop the athlete as a whole in ANY SPORT.


Dynamic Warm Ups:

Proper progressions to increase performance and prevent injuries.

Injury Prevention:

Mobility and stability to prehab and fight repetitive stress from sports. Movement includes all different planes of motion. Athletes will be asked to used both dominate and weak arm / legs.


Introduction to basic human movements through traditional lifts. Mechanics and movement patterns that focus on posture and position are priority.

Agility, Coordination, Reaction time:

Response time drills in efforts to produce explosive movement in different directions, coordination, and maximize agility.


Specific energy system conditioning with the focus of different demands of sport. Emphasis is on explosive, change of direction, multi planar workouts.

In sport, it pays to be a winner and may the most prepared athlete win. See you in the yard!


Logan Gelbrich


4/17/17 WOD

Find Heavy Turkish Getup..

Then, complete 5 rounds for time of:

5 Deadlifts (185/135)

3 Power Cleans

1 Shoulder to Overhead