Arms AP LLC

Speed & Agility, Strength training for all athletes 7 - adult. Individual, semi-private and team training. 2336 Bayview Ave #107 Panama City, Florida 32405

[Nathan Lindeman @lindeman_nathan]

There is a place for skill work, but if you are neglecting the weight room for skill work, you will limit your development and durability.

[Arms AP LLC @armsap]

@JoeAratari That's great! 10yd/10yd? 20yd/10yd?

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Game Day Nutrition Tips for Athletes of All Ages:
📌Hydrate early & often during the day
📌NEVER try new foods on game day
📌Use my "4-2-1" fueling strategy (see below)
📌Focus on a balance of protein + carbs at each meal
📌Avoid high-fat or spicy foods that can cause GI distress

[Garage Strength @GarageStrength]

Dr. Verkhoshansky was an absolute genius and if you’ve ever done plyometrics, you should be thanking him. This movement definitely looks gimmicky to most people, but its transfer to speed can be great.

Do you think this is real game, or just a gimmick? Comment below!

[Arms AP LLC @armsap]

Started in January & has missed some time w/baseball, but when he’s here — he puts in the WORK!
His vertical has exploded from 11.0" → 18.2"… that’s a massive +7.2 inches!
Insane dedication and even better results.
#armsap #speedandagility #strengthandconditioning #pcflorida

[OLCoachRosen @OLCoachRosen]

Just gonna leave this here

[Gerry DeFilippo @Challenger_ST]

These 11 mobility drills fixed tight hips/ankles on 90% of my athletes in under 2 weeks. Do them 3–4x per week before training.

Save + try #1-3 tomorrow morning.

[Gerry DeFilippo @Challenger_ST]

The biggest lie in youth sports: “Lifting weights will stunt your kid’s growth.”

Parents still hear this from coaches/doctors in 2026.

Science says the opposite.

Thread on why it’s safe (and smart) for young athletes + exactly what they SHOULD do. 🧵

[Arms AP LLC @armsap]

Summer Training

[Gerry DeFilippo @Challenger_ST]

Kobe Bryant discusses what he noticed about players who were STRONG

“Mike, Scottie, those guys were lifting, they were strong.

They had 4 or 5 rings by this point…

I need to do THAT.”

If you’re an athlete, getting STRONG & consistent lifting is a must:

[Brandon Luu, MD @BrandonLuuMD]

Strength training is linked to better grades

Among 67,281 students, at 4 days/week:
↑ 42% higher odds of better literacy grades
↑ 39% for math
↑ 31% for English

Benefits peaked at 4-5 days/week.

[Tim Tebow @TimTebow]

He is risen!!
Happy Easter fam!
Today we celebrate the greatest moment in human history. Jesus conquering death so that we could truly live.
No greater love, no greater gift, no greater reason to celebrate. Wishing you and your families a blessed Easter full of joy! 🙏

[Gerry DeFilippo @Challenger_ST]

Young athlete: “I don’t like to train in-season.”

LeBron James:

✔️ Lifts ON game days

✔️ Focuses on full body lifts (gives scheduling flexibility)

✔️ Rules to help him decide WHEN to lift based on schedule

✔️ He does something gym related daily

[Gerry DeFilippo @Challenger_ST]

Hips holding you back?

Here are 16 hip movements to unlock you!

1. Med ball SL RDL to hip gate
2. Fire hydrant to IR (on bench)
3. Landmine side lunge
4. Hand supported sweeping hip gate
5. DB side lunge
6. Banded Olympic wall squat
7. 90/90 leg sweep w/ DB
8. Birddog hip gate
9. Sweeping 90/90 w/ med ball
10. Lateral step-up to pistol to side lunge
11. Hand supported hip gate to IR
12. Rocking pigeon stretch on wall
13. Med ball 90/90 w/ leg sweep over object
14. V sit-up
15. Med ball adductor squeezes
16. Rocking side lunge w/ med ball

[Gerry DeFilippo @Challenger_ST]

If you go ANYWHERE that attempts to have you do this for your strength/performance training, please leave & never go back

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐜𝐨𝐦𝐛𝐢𝐧𝐞𝐝 𝐰𝐢𝐭𝐡 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞 𝐛𝐨𝐨𝐬𝐭𝐬 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐢𝐧 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 𝐛𝐲 𝐚𝐬 𝐦𝐮𝐜𝐡 𝐚𝐬 𝟔𝟎% 𝐜𝐨𝐦𝐩𝐚𝐫𝐞𝐝 𝐭𝐨 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐚𝐥𝐨𝐧𝐞 according to a 2017 study published in the Journal of Biology of Sport!

Consume carbs with protein + 5-7 g of a third party tested creatine monohydrate with 16-24 oz of fluid post-workout or on a rest day at a regular meal!

𝐖𝐞 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐨𝐮𝐫 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐚𝐧𝐝 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐦𝐢𝐱 𝐭𝐡𝐞𝐢𝐫 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐢𝐧𝐭𝐨 𝐥𝐢𝐪𝐮𝐢𝐝𝐬 𝐚𝐧𝐝 𝐬𝐨𝐥𝐢𝐝 𝐜𝐚𝐫𝐛 𝐜𝐡𝐨𝐢𝐜𝐞𝐬 𝐭𝐡𝐚𝐭 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐩𝐚𝐢𝐫𝐞𝐝 𝐰𝐢𝐭𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧:
💪Greek yogurt parfait
💪Protein fruit smoothie
💪Chocolate milk + banana
💪Protein overnight oats
💪Protein shake + grapes
💪Cherry, blueberry, or pomegranate juice

Like and share this post with someone who needs a great post-workout recovery strategy! Don't forget to archive it for future reference!

🔗https://t.co/naIIomeNRn

[FloTrack @FloTrack]

When the school district announcements include “Congrats, World Champ” 🤯

Quite the spring break for @CooperLutk68303

#WorldIndoorChamps

📸 @janfigueroa07

[Mark Hoover @MarkHoover71]

When we began talking “sprint based soccer” amongst ourselves and with some sports science/performance staff members of a MLS organization we had planned to have speak…we knew as soon as we said “sprint based” all the people who have never talked to @pntrack but think they know him would begin to criticize. This is the message they are missing…

[JJ Watt @JJWatt]

Year round single sport specialization benefits the adults who can make money off of it at the expense of the child’s development.

[Mark Hoover @MarkHoover71]

“If you’re a high school athlete you better be lifting year round. You’re competing with transfer portal athletes who train 48 weeks a year. You’re a baseball player who lifts for 3 months in the off season then says “I have travel ball” or “I’m not lifting in season” you are already behind. Lifting is the X factor for baseball players”
@ZachDechant TCU @IAStrengthCoach