Empower Growth

What is Crosley MacEachen 1of1 Fitness?

Crosley MacEachen Fitness / CM1of1 is a coaching system built on one principle: every individual deserves training that fits them.

“1 of 1” represents truly personalized coaching—no generic programs, no one-size-fits-all templates, just intentional training built around your goals, abilities, and lifestyle.

This is a one-coach operation. Every athlete and client is coached directly by me, ensuring consistency, accountability, and real attention to detail. In some cases, small group training is offered, but only when athletes share similar goals and training needs—so the quality and intent of the program never change.

I work with youth athletes, high school and college athletes, and adults looking to improve strength, performance, and overall health. For athletes, the focus is speed, power, durability, and performance carryover. For adults, it’s about getting stronger, moving better, and building long-term fitness that actually lasts.

CM1of1 Fitness is coaching first. Every session has purpose, every program has structure, and every client is trained with the goal of becoming a better, more capable version of themselves.

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Qualifications

B.S. Health & Exercise Science
NASM Certified Personal Trainer
NASM Certified Nutrition Coach
Former Collegiate Athlete

Services

Personal Training

1 on 1 training designed to fit your goals.

In person or virtual.

Group Training

Groups of 5 or less.

In person or virtual.

Nutritional Guidance

What to eat and when to eat it. In person or virtual.

Process

Whether in-person or virtual, the process is the same: custom workouts and plans to meet you where you’re at and get you where you want to go.

Free Consultation to Discuss Lifestyle and Goals
Movement Analysis (can be done in-person or virtual). This assessment analyzes general coordination and how individuals produce and absorb force through the upper and lower extremities.
Develop Custom Plan. Includes feedback on Movement Analysis and tailored training and/or nutrition plan to meet established goals.

Rick, 55

“Thanks again for helping me. I already feel emotionally renewed doing this stuff and I'm feeling results already."

"22 pounds lost in 6 weeks, I appreciate all the advice and help to get me back here."

Luke, Collegiate Athlete

"I feel like I'm in the best shape of my entire life doing what we've been doing."

Brody, High School Athlete

“I've gotten so much faster since we've started. My form has improved and I feel a lot better running.”

Work hard now so it comes easy later 🏃💨💪🏻

BREAKDOWN👇

Today’s session with Graham was built around post activation potentiation, using high force movements to help the body produce more explosive outputs right after.

We paired resisted sprints with free sprints. One of the biggest benefits of resisted sprinting is the awareness it creates. It teaches athletes how to properly project force during acceleration. PAP comes into play because the resisted sprint places a greater force demand on the body. That’s why athletes will often feel more aggressive and powerful during the free sprint after the resisted work.

In the weight room, we paired rear foot elevated split squats with single leg triple broad jumps, while squats were paired with reactive jumps. The goal here was to use a heavy strength stimulus to excite the nervous system, then immediately challenge Graham to express that force explosively. I’m not just trying to build strength. I want that strength to actually transfer over to athletic movement.

The reactive strength block focused on pogo hops and depth drop variations. These drills improve Graham’s ability to rapidly absorb and reapply force through the lower leg and ankle complex. Athletic performance is not just about producing force. It’s about how quickly you can get back off the ground and into the next movement while still maintaining force output.

We finished with single leg RDLs paired with a band resisted knee drive, one of my favorite exercises for developing unilateral strength, hip stability, and sprint specific coordination. It challenges athletes to own positions that are critical during acceleration while strengthening the muscles responsible for producing force into the ground.

Great work today Graham🙏

#crosleymaceachentraining #backedbyscience #personaltrainer #athleticperformance #explore

Crosley MacEachen | CM1of1 | GRIT

🎸🎸🎸

BREAKDOWN👇👇

We started with acceleration work then shifted into unilateral strength and power development through split squats, single leg jumps, and RDL variations. We finished with reactive plyometrics, upper body strength, and pulling work.

My favorite exercise of the day was the RDL with a band resisted knee drive. This exercise challenges balance, coordination, and single leg strength. The resisted knee drive adds a sprint specific component and challenges the ability to hold strong positioning during acceleration.

My favorite block of the session was the Bulgarian split squats paired with the rear foot elevated SL box jumps. The split squat develops single leg strength, balance, and force production, while the jump gives the opportunity to express that force explosively using post activation potentiation.

Great work Rihanna!

#crosleymaceachentraining #personaltrainer #athleticperformance #backedbyscience #explore

Crosley MacEachen | CM1of1 | GRIT

Building strength with my dawgs🏋️

BREAKDOWN👇👇

We paired lower body strength exercises with jumping and landing variations to improve force production and force absorption, then followed it up with unilateral work to challenge stability and control.

The upper portion emphasized explosive intent, rotational power, and trunk stiffness to help transfer force efficiently through the body.

You need to be able to absorb and control force when the game demands it!!

#crosleymaceachentraining #athleticperformance #backedbyscience #personaltrainer #strengthtraining

Crosley MacEachen | CM1of1 | GRIT

The best athletes aren’t just explosive. They can control their body, redirect force, and get back into powerful positions quickly.

BREAKDOWN👇👇

Acceleration, change of direction, and single-leg power/stability. Hill sprints to improve force application, lateral jump variations to challenge stability and explosiveness, and depth drops to teach the body how to absorb force.

Always a good time with my man Brody⚡️

#crosleymaceachentraining #athleticperformance #speedtraining #personaltrainer #explore

Crosley MacEachen | CM1of1 | GRIT

Strength is built by controlling positions and staying consistent under load.

BREAKDOWN👇👇

We open with dumbbell bench and neutral pull downs to establish upper body strength balance, then progressed into controlled rowing and decline pressing to build additional volume through different angles.

Lower body work emphasized single leg strength and posterior chain control with rear foot elevated split squats and Nordic variations, followed by contralateral lunges, paired with depth drops to challenge stability and eccentric control.

We finished with sled pushes to tie everything together through horizontal force production in real strength transfer, and then went on to do loaded dead bugs.

Great work Luke💪🏻

#crosleymaceachentraining #backedbyscience #personaltrainer #athleticperformance #strengthtraining

Crosley MacEachen | CM1of1 | GRIT

Riley & Cruz showin up and working…. No excuses, just grit💪

BREAKDOWN👇

This session with Riley and Cruz focused on producing force, absorbing force, and applying it quickly. Heavy trap bar deads (the bar is 85 pounds) and reverse lunges developed lower body strength, while jumps, pogos, and depth drops trained explosive power and reactive ability. We finished by transferring those qualities directly into sprinting/acceleration.

Strong athletes are great! Athletes who can use that strength fast are even better!!😈

Great work fellas!

#crosleymaceachentraining #powertraining #athletedevelopment #speedtraining #sportsperformance

Crosley MacEachen | CM1of1 | GRIT

Lily and Ava killin it per usual 🫢🫳🫳

This session was focused on rate of force development, elasticity, ankle stiffness, and quick twitch muscle fibers.

Gritty work you two!!

#crosleymaceachentraining #backedbyscience #personaltrainer #athleticperformance #plyometrics

Upper explosiveness and power💪

Bench paired with low bar row gives us a strong push/pull balance while building pressing strength, scapular stability, and upper/mid back involvement to support shoulder health.

Pendlay rows + band assisted explosive push-ups focused on upper body RFD and power. Heavy explosive pulling paired with assisted plyo pushing allowed us to produce force quickly without excessive fatigue.

Neutral grip pull-ups paired with SA face-pull + external rotation + press helped train vertical pulling strength, rotator cuff function, scapular control, and overhead stability all together.

T-bar rows and incline DB press were more controlled hypertrophy work to build overall upper body strength and structural balance.

Finished with direct arm work, fat grip shrugs + farmer carries to improve grip strength, trap development, trunk stability, and overall upper body durability.

Great work Luke💪

#crosleymaceachentraining #grit #strengthtraining #upperbodyrfd #upperhypertrophy

Crosley MacEachen | CM1of1 | GRIT

Upper-body strength and power session focused on balanced pressing/pulling volume, shoulder health, and quality force production.

We opened with a barbell bench paired with neutral grip pulldowns to build horizontal pressing strength while maintaining strong lat engagement and scapular positioning. Loads progressed across sets to keep intensity high without sacrificing bar path or control.

Second block shifted into more joint-friendly pressing and upper-back stability work through double-arm landmine presses paired with chest-supported rows. The row is held with a 3-second pause to reinforce scapular retraction and eliminate momentum, while the press reinforces a natural pressing arc with less shoulder stress.

Next we moved into a power emphasis with assisted explosive pushups paired with banded face pulls. This contrast keeps intent high on upper-body speed while reinforcing posterior shoulder endurance and control to balance pressing volume.

Accessory work followed with triceps and biceps isolation to support pressing and pulling strength, then finished with shrugs and farmer carries to build trap strength, grip endurance, and postural stability.

Great job fellas💪

#crosleymaceachentraining #grit #strengthtraining

Crosley MacEachen | CM1of1 | GRIT

No music, just work.

1a + 1b) Banded accelerations combined with free sprints to maximize the benefits of post-activation potentiation.

2) Wicket alternating bounds performed from a 40-yard dash stance. The emphasis is on maximizing projection over the first three steps. These are bounds, not runs, as the mechanics and objectives are entirely different. Brody consistently exceeded 6 yards, which is an excellent standard. I am not concerned that he occasionally clipped the wicket, as he naturally exhibits very low toe drag, making this an expected occurrence from time to time.

3) Tuck jumps over hurdles with a focus on improving ground contact time. This has a direct transfer to sprint performance. The more efficiently an athlete can leave the ground, the faster they can sprint due to reduced time spent in contact with the surface.

The weight room is equally as important as sprint training itself. Without proper programming and intentional execution, athletes will not achieve the same level of results as those who train with clear purpose and structure in the weight room.

Train with me to develop greater explosiveness and athletic performance. ⚡
️
#crosleymaceachentraining #speedkills #gct #grit #thisguyisgettingfast

Crosley MacEachen | CM1of1 | GRIT

Lower body speed + power day with Luke.

BREAKDOWN👇

We started with power cleans paired with triple broads to work on explosive hip extension and horizontal force production. Cleans are all about producing force fast, and the broad jumps let us transfer that into actual movement. Luke hit 9.88 on his best jump and I hit 9.97, so naturally I’ll be bringing that up for the rest of the week.

After that we moved into SL glute bridges paired with banded sprinters. This block was focused on quick explosive movement and front side mechanics. Strong glutes matter, but being able to apply that force into the ground efficiently is what actually carries over to sprinting.

Then we went outside and got into half-kneeling accelerations to keep building projection angles and clean mechanics. Simple drill, but really effective for teaching athletes to push out of the start and not stand straight up.

We finished with resisted and non resisted pogos to work on stiffness and reactive ability, then wrapped up with hamstring curls and tib raises for injury prevention.

Great session overall. Explosive work, quality sprinting, and just enough competition to keep it interesting.

Keep working Luke💪🏻

#crosleymaceachentraining #backedbyscience #personaltrainer #athleticperformance #speedtraining

Crosley MacEachen | CM1of1 | GRIT

Had an excellent time meeting Clay today! He’s a great young man with a lot of potential.

Clay has never really lifted weights seriously so this session was focused on some fundamental movement patterns to try and get his mind to muscle connection firing.

We started with front squat to teach squat mechanics, trunk stiffness, posture, and lower body force production. Because the load is positioned in front of the body, it encourages an upright torso and reinforces core engagement while developing the quads glutes and upper back.

Reverse lunge introduce unilateral lower body training, which helps improve balance, coordination, hip stability, and single leg forces absorption.

The wicket hop series was used to expose him to elastic and reactive movement qualities. These hops challenge the bodies ability to produce and absorb force in multiple planes of motion while aiming to improve ankle stiffness, coordination, rhythm, proprioception, and lower limb reactivity.

The depth drops focused on eccentric control and landing mechanics. Scientifically speaking, they teach the neuromuscular system how to absorb force efficiently by improving deceleration ability, joint positioning, tendon stiffness, and lower body stability. These are foundational for injury reduction and athletic development because learning how to land is just as important as learning how to jump.

The seated calf raises specifically targeted the soleus, which plays a massive role in ankle stability, force transfer, deceleration, and sprint mechanics. Since the knee is bent during seated calf raises, the soleus becomes the primary calf muscle being trained. Strengthening it can improve lower leg durability and support athletic movement efficiency.

The dead lift was included to teach proper hip hinging and posterior chain development. It trains the glutes, hamstrings, spinal erectors, lats, and grip while improving full body tension in force production.

I absolutely loved my time with this great young man Clay today! I’m excited to be able to take part in his athletic journey.

#crosleymaceachentraining #explore #foundationalstrength #mindtomuscleconnection

Crosley MacEachen | CM1of1 | GRIT

Upper session with Riley! 🤜🏻🤛🏻

Main focus of this session was building strength and muscle while still keeping the shoulders healthy and moving well.

BREAKDOWN👇

The work started with DB bench paired with low bar rows to balance out horizontal pushing and pulling. Any time we press, I want upper back work in there too because strong pressing mechanics usually start with having a strong stable back. Then we moved into shoulder press and assisted pull-ups (neutral grip) for more vertical work. The neutral grip keeps the shoulders feeling good while still building pulling strength and upper body control.

After that we got into assisted dips and reverse flys. Dips let us load pressing in a deeper range while reverse flys help balance everything out by training rear delts and scap control. A lot of shoulder health comes down to making sure the back side of the shoulder is just as strong as the front.

We finished up with arm work, lateral raises, face pulls, and core work. The fat grip lateral raises are great for shoulder stability and grip involvement, while face pulls help keep the shoulders in good positions after all the pressing volume. Then we wrapped up with hanging knee ticks and Pallof presses to hit trunk control and anti-rotation strength.

Good balance between strength and hypertrophy = W day

Great job Riley!

#crosleymaceachentraining #explore #hypertrophyworkout #grit #athleticdevelopment

Crosley MacEachen | CM1of1 | GRIT

Lower body speed + explosiveness day with Rihanna🤝

BREAKDOWN👇

We started with band resisted sprinters and half kneeling starts to work on acceleration mechanics and force application. The goal with these is teaching to project and apply force into the ground as well as ensuring a proper knee drive. The half kneeling starts are great because they take away a lot of momentum and force you to be powerful and efficient right away.

After that we moved into barbell glute bridges paired with triple broad jumps. This was our main horizontal power block of the day. The bridges build hip extension strength and the broad jumps allow us to immediately transfer that into explosive movement. Strong hips are a huge part of sprinting in jumping performance.

Then we got into reverse lunges paired with assisted verticals. The lunges build SL strength and stability while the assisted jumps allow Rihanna to move faster and focus on producing force quickly without any restriction from body weight + gravity.

We finished with depth drops, resisted pogos, and lower leg work. The depth drops reach force absorption and landing control while the pogos focus on stiffness and quick GCT. We wrapped up with calf and tib work to build lower leg strength and durability because the lower leg takes a beating with speed training.

Great day overall. Lots of explosive intent and everything tied back into speed and movement quality.

Great job Rihanna!!

#crosleymaceachentraining #speedtraining #lowerbodystrength #acceleration #grit

Crosley MacEachen | CM1of1 | GRIT

Lower body strength + power day with Lily and Ava.

BREAKDOWN INCOMING👇👇

Started with paused front squats paired with broad jumps to build strength out of the bottom position and then immediately transfer that force into something explosive. That pause forces control and the jumps are where we actually teach that strength to show up fast.

Next we hit banded pogos (resisted + assisted) to work both sides of stiffness, feeling force into the ground and then learning how to rebound off it quickly.

From there we moved into deadlifts paired with approach box jumps. This block is all about force production and intent. Pulling heavy, then expressing it through a fast takeoff.

We finished with Bulgarian split squats and lateral hops to build unilateral strength and control in all directions, then wrapped up with calf and tib work because if your lower legs can’t handle force, nothing else really matters.

Great work today Lily and Ava!

#crosleymaceachentraining #explore #personaltrainer #athleticperformance #backedbyscience

Crosley MacEachen | CM1of1 | GRIT

Building better movers⚡️

Jaxton and Beau showed up ready to work!!

The what & the why👇👇

We started with hand supported A-switches and anchored band high knees using the PVC pipe to help clean up posture and front-side mechanics. Beau had to slow things down and march through the reps which is completely fine!! The best thing for young athletes like Beau is learning how to control positions before trying to move fast.

After that we got into wicket runs to work on rhythm, coordination, and sprint mechanics. The PVC pipe helps keep everything organized through the upper body instead of letting them sprint all over the place. Then we started adding more reactive work with the wicket hop series to teach force production, body control, and landing mechanics in multiple directions.

We finished with step-ups, push-ups (not pictures but Beau casually repped out 50 straight😂) and some BOSU balance ball catches to tie in strength, balance, coordination, and athletic reaction work.

Overall it was a great day! Lots of learning, lots of movement quality, and both of them competed the whole session! Great work fellas!

#crosleymaceachentraining #sprinttraining #youthspeedtraining #grit #youthplyometrics

Crosley MacEachen | CM1of1 | GRIT

Bag work🎒

#crosleymaceachentraining #personaltrainer #defensivebacktraining #studentathlete #explore

Upper body day with Lily and Ava💪

Breakdown👇👇

We started with SA landmine press paired with rotational MB slams. Both of these movements together work really well together because we’re training force production while also teaching how to stabilize and transfer force through the trunk.

After that we got into jerk presses lured with band assisted push-ups. This block was all about speed & intent. The jerk presses overload power production and the assisted push-ups let then move even faster and more explosively without a lot of fatigue. Moving weight fast > just moving weight.

Then we paired assisted pull-ups with SA rows to hammer upper back strength, scapular control, and shoulder stability. A strong upper back is a huge part of keeping pressing mechanics clean and keeping shoulders healthy long term.

We finished with chest supported rows and face pull + press variations to keep building posture, shoulder integrity, and overall upper body balance before ending with pallof presses for anti-rotation core work.

Good effort + good movement quality = great day

Great job Lily and Ava!

#crosleymaceachentraining #explore #explosiveupperbody #backedbyscience #GRIT

Crosley MacEachen | CM1of1 | GRIT

SATURDAY & SUNDAY😁💰

Lemme break it down for you👇👇

Upper body strength + hypertrophy session built around balanced push/pull development, shoulder health, and core stability.

We started with DB flat bench paired with neutral grip pulldowns. The goal here was to load a primary horizontal press while immediately matching it with a vertical pull to keep the shoulders balanced and stable under fatigue. This pairing also helps reinforce better pressing mechanics because the oats stay engaged and supportive throughout the session.

From there we moved into DB shoulder press and chest supported T-bar rows. This block is more vertical focused and shifts into higher shoulder demand, so the row pairing is important to maintain scapular control and keep the pressing pattern efficient. The chest supported position on the row removes momentum and forces strict upper back engagement, which directly supports shoulder health and pressing strength over time.

Next was our accessory hypertrophy work with cable OH tricep extensions and lateral raises. This is where we shifted into more isolated loading to build muscle in key areas without fatigue of big lifts. Triceps get lengthened position work overhead, while lateral raises target medial delts for shoulder width and stability.

We finished with a little arm farm with preacher curls and hammer curls. The focus here was full elbow flexion strength and brachialis development to round out arm size and strength. Then we closed out with core work, forearm planks for anti-extension control and finishing with oblique work to train trunk stability through both sagittal and frontal plane control.

Great work today Luke🐐

#crosleymaceachentraining #backedbyscience #personaltrainer #strengthtraining #explore

Crosley MacEachen | CM1of1 | GRIT

Days when it rains or weeks? @rodwave 🤦

INCOMING BREAKDOWN!!!🫡👇

Rain or shine (mostly rain) we still get up and get movin. We started today with resisted into unresisted sprints before opening things up on the 40’s. A big focus here was using PAP to prime the nervous system. The resisted sprints gives the body a heavier stimulus and increases motor unit recruitment, then when the resistance comes off Brody is able to move faster and more explosively. It’s a great way to teach athletes how to attack the ground with more intent while still staying efficient mechanically.

After the sprint work we got into the DL hurdle hops and repetitive wicket skater hops to keep building elasticity and reactive ability. This type of plyo work is huge for improving stiffness, rhythm, and quick force production. The goal isn’t just to jump around and get tired, it’s to improve how efficiently the body stores and releases energy through the ground.

We finished up with buildup flys. Build for 20 and let that last 10 fly.

Great work today big dawg⚡️

#crosleymaceachentraining #backedbyscience #athleticperformance #speedtraining #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

Great work today fellas💪🏻

Here comes…. THE BREAKDOWN👇👇

This was a great one with my guys Riley and Cruz. We started with some max effort jumping work using box approach verticals and broad jumps to train explosive power in both vertical and horizontal directions. Cruz hit 8.75 yards on his broad jumps and Riley hit 9 yards. Being able to produce force quickly and project it into the ground is a huge part in becoming more explosive.

After that we got into paused front squats paired with resisted pogos. The pause in the squat forces you to stay stable and create force purely concentrically rather than relying on momentum. The pogos train stiffness and quick GCT.

We then moved into deadlifts paired with depth drops to work on force production and absorption. Being an athlete isn’t just about producing force, you also need to control and absorb it safely!!

We finished the day with lateral work, reactive plyos, and core training. Lateral hops and lateral lunges help with frontal plane strength and coordination, while the hurdle hops challenge elasticity and reactive ability. We finished with trunk work to tie everything together because being explosive starts with being able to stabilize and transfer force efficiently.

Great work today fellas💪🏻💪🏻

#crosleymaceachentraining #athleticperformance #backedbyscience #strengthtraining #nasmcertified

Crosley MacEachen | CM1of1 | GRIT

The fellas got after it early this morning💪🏻. Getting better every single day!!

Breakdown👇

Barbell Bench + Med Ball Slams
This contrast pairing trains force production in two different ways. Bench work builds maximal upper body strength while med ball slams train explosive intent and rapid force expression. The slam also lets the nervous system stay fast between heavy pressing sets without adding more pressing fatigue.

Neutral Grip Pulldowns + Cable Face Pulls
Pulldowns target the lats and vertical pulling strength while face pulls hammer the rear delts, mid traps, and external rotators. Pairing them together helps improve scapular mechanics, posture, and long term pressing durability.

Single Arm Landmine Press + Overhead DB Tricep Extension
The landmine press trains pressing through a more shoulder friendly angle while also challenging core stability and unilateral control. Pairing it with overhead tricep extensions attacks the long head of the triceps in a stretched position, which is huge for hypertrophy and lockout strength.

Chest Supported Rows + Preacher Curl Setup Plate Hammer Curls
This pairing overloads the upper back and elbow flexors without excessive lower back fatigue. Chest supported rows create stability so the upper back can produce force without compensation while hammer curls bias the brachialis for thicker, stronger arms and better pulling support. The preacher setup also increases tension through the lengthened range.

Dips + Pull Ups
Push and pull together to maximize training density. Dips overload the chest, shoulders, and triceps while pull ups challenge the lats, upper back, and grip strength.

GHR Full ROM Sit Ups
Finishing with full range trunk flexion trains anterior core strength through a large ROM while the GHR setup increases eccentric demand, increasing spinal control.

This whole session blends strength, power, hypertrophy, structural balance, and athletic transfer.

Train hard. Train with intent.

#crosleymaceachentraining #backedbyscience #strengthtraining #explore #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

Gritty session with Brody. Rain or shine we get it in, for the culture🙌🏻

Breakdown👇👇

Band assisted runs expose the body to supramaximal speeds, training faster turnover, improved front-side mechanics, and more efficient sprint rhythm.

Followed the assisted runs with free sprints to transfer those neural adaptations into unassisted sprinting and reinforce high-speed force application under full control.

Hurdle broad jumps were next to develop horizontal power output and improve how quickly force can be produced and reapplied through repeated explosive contacts. SL bounds focused on unilateral force production and unilateral elasticity, teaching the body to apply force efficiently while maintaining stiffness from one contact to the next.

We finished with multiple lateral hurdle hop variations focused on reactive strength, rotational control, and SL force absorption in frontal and transverse plane movements.

#crosleymaceachentraining #athleticperformance #unilateralpower #athleticdevelopment #plyometrictraining

Crosley MacEachen | CM1of1 | GRIT

Everyday is a blessing, don’t let the days pass by knowing you still had some left in the tank. Great work today Luke💪🏻⚡️

Breakdown incoming👇👇

Hang cleans paired with triple broads use PAP principles to prime the nervous system and improve horizontal power output by transferring strength and rapid force production directly into explosive movement.

Reverse lunges paired with band resisted sprinters focused on unilateral force production and sprint mechanics, working on opposite ends of the sprinting spectrum.

The single leg pogos and wicket hop pairing emphasized elasticity and reactive strength by training the body to absorb and rapidly redirect force with minimal GCT. THIS IS WHAT HELPS ATHLETES BECOME MORE SPRINGY, EFFICIENT, AND EXPLOSIVE DURING SPRINTING AND JUMPING!!

We finished with accessory work for the quads, glutes, calves, and tibialis anterior to improve lower body durability, joint integrity, and overall force transfer.

Every pairing in this session had a purpose: produce force, express it quickly, and recycle it efficiently.

#crosleymaceachentraining #backedbyscience #explore #personaltrainer #athleticperformance

Crosley MacEachen | CM1of1 | GRIT

Gettin strong & bouncy with Lily 🙌

Full breakdown 👇👇

We start with box squats paired with max effort vertical box jumps to create a strength to power contrast. The squat develops high force production through the quads, glutes, and adductors, while the jump immediately after takes advantage of PAP to improve RFD and vertical power output.

We then move into band resisted logos and depth drops into hurdle jumps. These are all about ankle stiffness, elastic energy return, and reactive strength through the SSC. Shorter GCT = better tendon resilience, and improved ability to absorb and redirect force quickly.

Next, we shift into deadlifts paired with approach box jumps to build posterior chain strength and then immediately express it in a more sport specific jumping pattern. Deadlift develops force capacity through the glutes, hamstrings, and spinal erectors, while the approach jumps translate that strength into vertical force transfer.

We then finish with DB reverse lunges to build unilateral strength, stability, and control through each leg individually, helping clean up asymmetries.

Finally, single leg calf raises and odes tib raises improve lower leg durability strengthening both plantarflexors and dorsiflexors. This improves ankle integrity, push-off efficiency, and overall injury resilience.

Great work Lily!!

#crosleymaceachentraining #verticaljumptraining #rfdtraining #paptraining #elasticitytraining

Crosley MacEachen | CM1of1 | GRIT

Upper body power and hypertrophy + athletic explosiveness with Luke💪

Full breakdown of the workout 👇👇

Band resisted accelerations paired with free accelerations improve horizontal force production, first step quickness, and overall acceleration mechanics. The resisted runs overload the flutes, hamstrings, calves, and core while teaching Luke to apply force into the ground more efficiently. Once the resistance comes off, Luke is able to move faster and more efficiently because the nervous system is already primed for force output based of PAP principles.

We then transition into SL hurdle hops to develop unilateral stiffness, reactive strength, ankle elasticity, and force absorption. Being able to produce and absorb force efficiently on one side is a huge part of athletic development. This also helps improve tendon stiffness and ground contact efficiency.

The strength portion of this workout blended hypertrophy and maximal force production. The bench progression we used started with moderate reps to create mechanical tension for muscle growth, then moved into heavier doubles & singles to recruit motor units and improve maximal force output.

This was followed up by SA landmine presses and banded face pull + presses to improve shoulder stability, scapular control, and athletic pressing mechanics.

The chest supported rows with a 3 second pause were used to increase upper back hypertrophy and scapular control through increased time under tension. Pairing that with eccentric focused pull-ups helps build lay strength, tendon resilience, and eccentric control.

We finished with OH tricep extensions and band assisted explosive push-ups to train both hypertrophy and upper body RFD.

Great work tonight Luke and good luck this week at sectionals!

#crosleymaceachentraining #upperbodyhypertrophy #upperbodypower #athleticdevelopment #upperbodyrateofforcedevelopment

Crosley MacEachen | CM1of1 | GRIT

Weekly deposit w my dawg Rihanna 🤝

Full breakdown of the workout 👇👇

This workout is optimal for athletic development because it trains how athletes actually produce and transfer force during sprinting, jumping, and change of direction.

The unilateral strength work improves single leg force production, stability, and hip power, which directly transfers to acceleration and athletic movement. The plyometric work develops reactive stiffness and SSC efficiency, teaching the body to absorb and rapidly reapply force with shorter ground contact times.

The contrast pairings also take advantage of post activation potentiation, where high force strength movements help prime the nervous system for more explosive output in the plyometric movement that follows.

The sprint specific drills reinforce front side mechanics, ankle stiffness, dorsiflexion, and horizontal force application, all of which are major components of speed and explosiveness.

Great job Rihanna!!

#crosleymaceachentraining #ssctraining #gcttraining #strengthtraining #speedtraining

Crosley MacEachen | CM1of1 | GRIT | Speed Development | Strength Training

The higher levels of sport aren’t just about benching heavy, deadlifting 500 pounds, or squatting a house. Yes, strength matters, but what really separates elite athletes is how that strength is trained and transferred into speed, explosiveness, and sport-specific movement.

Train with someone who understands the game and understands how to build athletes the right way. My approach is backed by a degree in Exercise Science and multiple certifications, but more importantly, it’s built from real coaching experience with athletes who actually want to improve. I take the guesswork out of training so you can focus on getting better.

From an exercise science standpoint, this session targets my stretch-shortening cycle, which is my ability to absorb force and immediately reapply it through elastic tissues like tendons and muscle fascia. Improving SSC efficiency leads to shorter ground contact times, higher reactive strength index, and improved rate of force development, all of which directly carry over to sprint speed, jumping ability, and sport performance.

Long story short, this session is about turning strength into speed and making every step, jump, and sprint more explosive and efficient.

🚨PLEASE DO NOT TRY THIS ON YOUR OWN🚨. There are progressions involved and it is very dangerous to just jump right into advanced plyometric training!!

In sprinting, performance is heavily dependent on how quickly an athlete can put force into the ground, stabilize and absorb impact, and then rapidly redirect that force into the next stride.

The better an athlete becomes at managing those ground contacts, the more explosive, reactive, and efficient they become while sprinting.

Shorter ground contact times, better stiffness through the ankle and hip, and cleaner force application all lead to faster and more efficient movement.

That’s why today’s session with Grayson emphasized resisted accelerations, elastic plyometrics, and unilateral bounding.

The resisted sprints overloaded horizontal force production and projection mechanics, while the non-resisted accelerations allowed Grayson to immediately transfer that force into cleaner and faster sprint mechanics using PAP.

The wicket broad jumps and single-leg bounds reinforced elastic stiffness, coordination, and the ability to rapidly produce and reapply force through sprint-specific movement patterns.

We finished with all-out sprints to express those qualities at high velocity under maximum intent.

Great job today Grayson!!

#unilateralpower #forcedevelopment #speedtraining #crosleymaceachentraining #elasticstiffness

Crosley MacEachen | CM1of1 | GRIT | Sprint Training

Everything in this session is designed to improve acceleration, stiffness, and the ability to apply force efficiently at high speeds.

Keep working Brody!!

#speedkills #crosleymaceachentraining #speedtrainer #elasticity #horizontalpower

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