Athletic Performance Training
“If you sweat more during training, you bleed less during war.”
– Navy Seals
Before After
I started working out a FMF at 230, I’m now at 200. Lifting at FMF is totally different, it’s nothing like regular lifting. I got way stronger and they helped me with my footwork. Stuff was super hard but worth it. Now I’m ready to take on anyone. Nick Pica-MMA Fighter


Functional Muscle Fitness LLC (FMF) has trained or been involved in training the following athletes:
  • NFL football players
  • Professional Mixed Martial Arts fighters
  • Division I football players
  • Division I swimmers
  • Junior National swimmers
  • Olympic Trial swimmers
  • Division I soccer players
  • Division II basketball players
  • Division I volleyball players
  • Nationally ranked youth tennis player
  • Nationally ranked youth golfer
  • High School Athletes:football, lacrosse, soccer, volleyball, tennis, wrestling, basketball, track, water polo

What kind of athletic performance training does FMF engage in?
FMF incorporates complex training methods into their athletic performance training. FMF’s three foremost athletic performance training goals / methods are: increase core stabilization / strength through cross education training; increase speed, agility and quickness through stretch shortening cycle enhancement; and increase strength and power through complex training.

Why is core training so essential?
the core is essential for all athletics. During sprinting, the core is responsible for preventing the upper body from rotation. Upper body rotation results in slower sprint speed. that athlete will be slower. Athletes whom lack core strength and stability will be limited in quickness and agility. Without core, athletes will be unable to control movement efficiently. Lastly, core weakness results in an inability to efficiently transfer loads or inertia that originate in the lower body and shifts to the upper body. Inefficient transfer of this inertia is a result of uncoordinated movements that are less powerful (i.e. less effective). Therefore, athletes who lack in core strength / stability will show a decrease in athletic performance.

What is SSC and how is it used?
The secret to unlocking speed and agility is core training and Stretch Shorten Cycle (SSC) training. The SSC is activated by a quick powerful movement (ex: plyometric exercise) that involves a countermovement which uses the natural elastic components of muscle and tendons. The natural elastic component of tendons and muscles act as a spring and quickly launch or accelerate the athlete. Elite sprinters have very short ground contact time because of their ability to generate the SSC efficiently. Their muscles and tendons have a higher power output available to use due to their training. Limited ground contact time equates to faster sprint speeds and enhanced quickness. The SSC is activated through various plyometric exercises. FMF has created a library of movements that activate the SSC.

How is complex training incorporated into PAAS athletic performance training?
complex training is a combination of high-intensity resistance training followed by plyometrics. For example, performing a set of hang cleans followed by a set of box jumps. Another option would be to combine front squats with a set of SSC hurdle jumps. These exercises have been shown to increase power in athletes in numerous case studies. The results that we see from our own athletes have been stupendous. Athletes have experienced exceptional results from this training method. Although this form of training is for more advanced athletes, all FMF athletes are progressed overtime and will be able to handle this training method in time.

How is PAAS Athletic Performance Training applied to athletics?

Preparation requires discipline, dedication, hard work, and sacrifice. These traits are all a necessary part of the preparatory process. FMF holds each athlete accountable for their level of work intensity. No matter the situation, each individual is expected to be willing to put in the time to learn correct technique, become a leader, and sacrifice time in order to reach their goals. FMF teaches its athletes tools that prepare them for their athletic career. These tools are nutrition, recovery tactics through fascia tissue relief, range of motion enhancement, corrective exercises, speed development, strength and power, quickness, and overall body coordination.

Accountability is more than being physically present, it’s being mentally present too. FMF keeps track of each athletes attendance / effort. However, the greatest form of accountability is self-accountability. FMF pushes, encourages and teaches each athlete how to be accountable to oneself. FMF lives by John Wooden’s quote, “the main ingredient of stardom is the rest of the team.” Without a team, there can never be a star. Head Strength & Conditioning coach Mark Wine understands this. Wine is constantly coaching FMF’s athletes about how to be accountable to them self. Coach Wine motivates and pushes each athlete, expecting nothing less than 110% at all times… in life and in sports.

Attitude might be the most important piece to all athletics. Numerous athletes with God given natural talent often have, and are allowed to have an entitled attitude. FMF lives by Coach Wine’s saying, “I am not entitled to anything, nor do I expect anything, but I will work for and take everything.” FMF works to rid any negative attitudes through various intense training methods that allow each athlete to experience failure and success.

Strength… as S&C Coach Mark Wine likes to say, “the individual who is the weakest is often the strongest; the individual who is the strongest is often the weakest; but the individual who realizes that strength comes from the mind attains both.” Strength in PAAS training stands for mental strength, not physical strength. Mentally strong individuals strive in life and in athletics. FMF builds mental strength through difficult training sessions, exercises, and situations. Mental training teaches each athlete how to handle pressure situations, how to handle failure, and how to handle success. But what is success? S&C coach Mark Wine defines success by saying “success is not a goal in which one can obtain, but rather a pathway in which one chooses to live their life.” A successful pathway is filled with more failing than succeeding. In reality, learning can only be derived from failing. Therefore, in order to achieve true success, one must fail.


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