Author Archives: Joe Hos

NEW Athletic Development Program @ FITLIFE

We are re-branding our sports training program. Starting May 12th, FITLIFE Performance Training will be running our new and improved Athletic Development Program.

FITLIFE Athletic Development Program

Each training session at FITLIFE is an hour and includes soft tissue work, movement preparation and neural activation, dynamic warm-up, corrective activities, linear and lateral speed development, and biomechanical drills to address movement efficiency.  The second half of the session is devoted to power and explosive development using plyometrics, functional strength training, core strengthening and other activities to help each athlete reach their goals.

Foundational Athletes – 11 to 14 years old (Middle Read More

Add a Partner for Progress

Many people find it difficult to keep motivated during a workout. One of the best ways to overcome this is to pair up with a workout partner or group. A workout partner can help you push thru your workout, stay motivated and stay on track to reaching your fitness goals. By adding a partner, and/or a group, you will add consistency to your exercise program. 
Numerous studies have been performed regarding the benefits of working out with a partner and experts agree that group exercise can definitely be beneficial. “Working out in a group provides
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The word Endurance gets thrown around a lot but… do you really know what it even means?

Energy System Development AKA Conditioning

Energy System Development (Conditioning)

  • ESD methods are incorporated throughout the training program.
  • ESD training enables athletes to work and compete at a higher level.
  • ESD is the ability to tolerate a workload and recover from that workload.
  • The goal of ESD is to build a strong foundation of general fitness that has a specific transfer to the sport. 




  • The ability to tolerate a high workload
  • The ability to recover from the workload sufficiently for the
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Even though the lateral band walking exercise looks pretty strange (and feels strange at first), this exercise is a perfect way to improve hip stability, strengthen the hip abductors — particularly the glute medius — and increase stability of the knee joint.

As a part of a warm up routine, lateral band walking engages many of the deep muscles that are involved in stabilization of the pelvis. Doing this before working out can help improve hip stability and knee joint stabilization. This, in turn, improves overall body mechanics and movement efficiency during a workout or competition. This preparation is particularly … Read More

Recovery and Regeneration

Your Recovery Plan

The Objectives of Recovery and Regeneration   

1. Restore glycogen levels

2. Minimize the breakdown of muscle

3. Restore depleted electrolytes

4. Hydrate and Rehydrate

5. Offset the effects of free radicals

6. Reduce inflammation

7. Reduce muscle soreness

Have a post-exercise nutrition plan in place to consistently have recovery fuel options at your fingertips

WARNING: Waiting a few hours after workouts and competitions to eat and drink appropriate foods and fluids with energy delays exercise recovery.  While you may not feel like a large meal or a lot of solid food right after training, getting used to Read More