Wilmington Strength

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Wilmington Strength

Gym in Wilmington North Carolina. We help people live stronger, healthier, happier lives💪🏻

12/30/2025

𝗙𝘂𝗲𝗹 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗼𝘃𝗲𝗿𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗻𝗴 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻.

Most athletes and adults stall not because they’re lazy—but because nutrition feels confusing and overwhelming.

The fix: keep it simple and repeatable.
Here are 4 basics (plus 1 bonus) that actually move the needle.

Athletes who fuel consistently recover better, train harder, and see measurable changes in muscle and body fat—not just weight.

Want help dialing this in?
Book a free assessment and we’ll pair your training with a nutrition plan that actually fits your life. 💪

12/29/2025

15 pound clean and jerk PR for Wyatt. 💪
He just started learning jerks and they already look really solid.

Comment 👍 if you think Wyatt should try his first weightlifting competition.
He’s on the fence, but I think this clean and jerk looks awesome and he’s ready.

12/25/2025

Merry Christmas from Wilmington Strength 🎄

Grateful for the athletes, families, and members who showed up, worked hard, and trusted the process this year. Progress isn’t an accident—it’s built rep by rep, sprint by sprint.

Enjoy the holiday, recover well, and we’ll be back to work soon.

🎅 Stay strong. Stay fast.

12/24/2025

CJ has been flying. Since the end of summer he’s gone from 14.7 mph to 16.9 mph in top end sprinting, a massive 2.2 mph jump. For reference, that’s like going from a 5.0 to a 4.7 in the 40, which is a completely different level of speed. That kind of change shows up as real separation on the field when he’s running routes and pulling away from defenders.

He’s also only in 6th grade and already knocking on the door of the 17 mph club.

Not pictured, he shattered his previous vertical jump PR, adding 4.5 inches and earning a spot on the middle school wall at the gym.

Awesome work CJ. Keep working.

12/23/2025

Give these a try if you want to torch your hamstrings. We’ve been calling them Nordic nosedives. They’re a lot tougher than they look and a great variation to scale toward full range of motion Nordics. Ian was really enjoying these here 😆

Credit for the idea to .ratelle.

12/23/2025

Congrats to Hudson on joining the 17 mph club. He hit a massive PR this past Saturday, jumping from just over 16 mph to 17.3+ mph in top end sprinting since around September.

That kind of max velocity jump is huge. A 1.3–1.5 mph increase can translate to roughly two tenths off a 40 once acceleration improves. For reference, that’s the difference between something like a 4.74 and a 4.54, or a 4.60 and a 4.40. That’s not a small change. That’s a different athlete.

Huge improvement in a short amount of time. Consistency paying off.

12/22/2025

Here you go. Clean, flowing, and listed with commas like you want:

Dylan’s progress lately has been unreal. Bench press up 15 lbs, clean up 15 lbs, front squat up 15 lbs, sn**ch up 15 lbs, push press up 25 lbs, and deadlift up 45 lbs which is crazy.

That strength is carrying over too. His broad jump is up over 6 inches to 7'7", which puts him at the top for middle school athletes in the gym. He also has one of the fastest 5'05" agility times we have for his age.

Great work Dylan. Consistency paying off.

12/19/2025

𝗘𝘅𝗽𝗹𝗼𝘀𝗶𝘃𝗲 𝗽𝗼𝘄𝗲𝗿 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗵𝗮𝗽𝗽𝗲𝗻 𝗯𝘆 𝗮𝗰𝗰𝗶𝗱𝗲𝗻𝘁.

Olympic lifts teach athletes how to produce force fast, coordinate the entire body under load, and move with strength through full ranges of motion. They build the power needed for sprinting and jumping while preparing athletes for what they’ll see in high school and college strength programs.

If we want athletes faster, more powerful, and better prepared, we have to teach these lifts the right way.

👉 𝗕𝗼𝗼𝗸 𝗮 𝗳𝗿𝗲𝗲 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝘁𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗽𝘂𝗿𝗽𝗼𝘀𝗲.

12/17/2025

𝗪𝗵𝘆 𝗜 𝗹𝗼𝘃𝗲 𝗼𝗻-𝘁𝗵𝗲-𝗺𝗶𝗻𝘂𝘁𝗲 𝗢𝗹𝘆𝗺𝗽𝗶𝗰 𝗹𝗶𝗳𝘁𝘀 👇

1️⃣ High volume, short time
Breaking the work into singles lets you get a lot of quality work done without dragging the session out.

2️⃣ Intensity stays high
Singles allow you to keep the percentage of your 1RM up while still accumulating meaningful volume with heavier weight.

3️⃣ Bar speed and rep quality stay high
You’re not grinding through fatigued reps, so bar speed stays fast and technique stays sharp on every lift.

4️⃣ Perfect rest intervals
Enough rest to lift heavy and reset technique, but not so much that you lose focus or start scrolling your phone.

If you want more quality reps, better bar speed, and heavy lifting without junk volume, on-the-minute Olympic lifts are hard to beat.

12/17/2025

We’ve been getting a lot of great feedback lately, and we really appreciate everyone who’s taken the time to leave a review.

We’re proud of all the athletes and adults who keep showing up, working hard, and getting better every week. That consistency matters.

Thanks to all the families who trust us with their kids and everyone who trusts us to help them become a stronger, healthier version of themselves.

12/16/2025

Jordan just took his broad jump from 5’2 to 6’0 in under a year. That’s a huge improvement. Great progress Jordan.

Now why does that matter? Power is the first quality we lose with age, and one of the most important for longevity. Training power keeps fast twitch fibers alive, improves reaction speed and balance, and helps prevent falls. It’s what keeps you feeling athletic, capable, and independent as you get older.

Address

5424 Oleander Drive #6
Wilmington, NC
28403

Telephone

+19104449537

Website

http://www.wilmingtonstrength.com/

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