Wilmington Strength

02/26/2026

𝗪𝗲 𝗱𝗼𝗻'𝘁 𝗷𝘂𝘀𝘁 𝘁𝗵𝗿𝗼𝘄 𝗮𝘁𝗵𝗹𝗲𝘁𝗲𝘀 𝘂𝗻𝗱𝗲𝗿 𝘁𝗵𝗲 𝗯𝗮𝗿 𝗮𝗻𝗱 𝗵𝗼𝗽𝗲 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁. 🏋️undefined

Here's the exact progression we use to teach the sn**ch from scratch — all the way to their first power position sn**ch.

Step 1: High Pulls — build the pull pattern and bar path Step 2: Muscle Sn**ches — lock in the turnover without the catch Step 3: Tall Sn**ches — teach the pull under and the catch Step 4: Overhead Squat — build the position and confidence overhead Step 5: Power Position Sn**ch — first full variation, everything comes together

This is how you actually teach athletes to sn**ch. No shortcuts, no sloppy reps.

Save this if you coach athletes. 👇

**ch **ch

02/24/2026

Hamstring pulls are one of the most preventable injuries in sports — but most athletes are missing the #1 thing.

Nordics build eccentric strength. They help. But nothing prepares your hamstrings like actually sprinting at top-end speed.

The game plan:

Sprint at 90-95%+ consistently
Build eccentric strength with Nordics
Ramp up gradually — don't go zero to 100
Don't let this mistake keep you from playing healthy and at your best.

📍 Wilmington Strength | Youth Athletic Performance 🔗 Link in bio

02/20/2026

https://youtu.be/m64BE3707iM

Hamstring pulls are one of the most common injuries in team sports — and most of them are preventable.In this video, we break down why hamstring strains happ...

02/20/2026

6:30 AM. Before school. Before everyone else.
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We’re opening a Wednesday morning training class for high school athletes and rising 9th graders. Two coaches, 8 spots.
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If your afternoons are packed with practice and games, this might be your answer. It’s on the schedule now — spots are limited. If this goes well, we may open up more morning training opportunities.
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athletedevelopment morningtraining sportperformance getfaster speedkills wilmingtonstrength youthsports footballtraining lacrossetraining baseballtraining soccertraining”

02/20/2026

𝗕𝗶𝗴 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝗧𝗿𝗶𝘀𝘁𝗮𝗻 🔥

Broke the 2-second barrier on his 5-0-5 agility drill — only the second athlete in Wilmington Strength history to do it. He now holds the 2nd best 5-0-5 time in the entire gym.

Then came back AFTER baseball practice to test his lifts:
⬆️ Push Press — up 20 lbs
⬆️ Clean — up 15 lbs
⬆️ Deadlift — up 45 lbs

All in about 8.5 weeks. That's what consistency and showing up looks like. Keep going Tristan 💪

02/19/2026

𝗪𝗲 𝗹𝗲𝘁 𝗼𝘂𝗿 𝗮𝘁𝗵𝗹𝗲𝘁𝗲𝘀 𝘁𝗲𝘀𝘁 𝘁𝗵𝗲𝗶𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗼𝗻𝗰𝗲 𝗲𝘃𝗲𝗿𝘆 𝟭𝟬 𝘄𝗲𝗲𝗸𝘀 𝗼𝗿 𝘀𝗼 — 𝗯𝘂𝘁 𝗼𝗻𝗹𝘆 𝘄𝗵𝗲𝗻 𝘁𝗵𝗲𝗶𝗿 𝗳𝗼𝗿𝗺 𝗲𝗮𝗿𝗻𝘀 𝗶𝘁.

Here's Mason hitting a pristine 120 lb front squat, up 25 lbs from his last test. And Rafe, an 8th grader, testing his front squat for the very first time — 155 lbs.

Both of these guys have a lot more in the tank. Keep showing up, keep making progress. 💪

02/17/2026

𝗪𝗮𝗻𝘁 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝘁𝗵𝗲 𝗰𝗹𝗲𝗮𝗻? 𝗛𝗲𝗿𝗲'𝘀 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝗵𝗼𝘄 𝘄𝗲 𝘁𝗲𝗮𝗰𝗵 𝗶𝘁.

High pulls → Muscle cleans → Tall cleans → Power position cleans → Hang cleans

Each step builds on the last. High pulls keep the bar close. Muscle cleans nail the front rack. Tall cleans teach you to drop under. Power position cleans use your legs to pop the bar up. Hang cleans put it all together.

Simple progression. Fast results.

**ch

02/15/2026

Our clients don’t leave reviews because we’re “nice.”

They leave them because their kid got faster.
Stronger.
More confident.

We measure everything—Fly-10 speed, vertical jump, Olympic lift PRs—so progress isn’t a guess.

If you want results you can actually see on paper…

Book a free assessment. 💪

02/13/2026

𝗣𝗹𝘆𝗼𝘀 𝗯𝘂𝗶𝗹𝗱 𝗽𝗼𝘄𝗲𝗿.
Timed sprints drive intent and give real feedback.
Line hops build ankle stiffness, improve rate coding, and increase tissue capacity in the lower leg.

Layer it all together and you get athletes who can dominate their sport with speed.

DM for a free week trial.

02/11/2026

The highlights are fun to post. But this is what actually makes them possible. Ashton and Marcus putting in the work on the fundamentals. 💪

02/10/2026

𝗖𝗮𝗿𝗼𝗹𝗶𝗻𝗲 𝗧𝗮𝗿𝘁 𝗵𝗮𝘀 𝗯𝗲𝗲𝗻 𝗽𝘂𝘁𝘁𝗶𝗻𝗴 𝗶𝗻 𝗪𝗢𝗥𝗞 💪

🏋️ 95lb Sn**ch — Best among all girls at Wilmington Strength 🏋️ 135lb Front Squat — 2nd best among all Wilmington Strength girls

Great technique on both lifts. She's been working super hard, and it shows.

On top of that, her 5-0-5 agility time is one of the best in the gym and has improved dramatically since she started.

Great job, Caroline! 👏

**ch