Southside Strength and Conditioning

Southside Strength and Conditioning Southside is family owned and operated! Strength,speed & performance training for athletes and 1:1 personal training for all goals. Train with purpose.

With over 20 years of experience and former pro athletes as coaches. Perform with power!

09/21/2026

I coulda filmed a better example/video but this should get the point across! SPEED LESSON: RESISTED ACCELERATION

More weight on the sled or more tension on the bands doesn’t always mean better. In fact for the outcome we want to achieve in this scenario it’s worse!

When we use resisted sprints at Southside, the goal is to make the athlete produce more force into the ground without completely changing how they sprint.

If the sled is so heavy that the athlete stands up, starts taking super slow steps, or basically turns the sprint into a march… we’ve gone too heavy.

For most of our acceleration work, I like a load that slows their 10-yard sprint around 10–15%.

One of my biggest cues:

“Same sprint shape — just push longer.”

We want resistance to build better acceleration, not change the movement so much that it doesn’t look like sprinting anymore.

More weight isn’t always more effective. Train the quality you’re trying to improve.

— Southside Strength
Speed • Strength • Separation

Part 2
09/17/2026

Part 2

Part 1 of our horizontal jumps we use with our athletes. Horizontal jumping is a great tool for devel...
09/17/2026

Part 1 of our horizontal jumps we use with our athletes.
Horizontal jumping is a great tool for developing horizontal force production—a major component of acceleration and sprint performance.

During the early phases of a sprint, athletes need to produce large amounts of force backward into the ground to propel the body forward. Horizontal jumps train a similar quality: generating high levels of force rapidly while projecting the body forward.

Key benefits include:

* Horizontal force production: Develops the ability to apply force in the direction needed for acceleration.
* Explosive power / RFD: Athletes have very little ground-contact time when sprinting, so producing force quickly matters.
* Hip extension: Powerful extension through the hip, knee, and ankle contributes to both jumping and sprint acceleration.
* Stiffness & elastic qualities: Bounds and repeated horizontal jumps challenge the athlete to absorb force and rapidly redirect it.

Part 1 of our Horizontal jump series. These are all the different variations I use with our athletes!Horizontal jumping ...
09/17/2026

Part 1 of our Horizontal jump series. These are all the different variations I use with our athletes!
Horizontal jumping is a great tool for developing horizontal force production—a major component of acceleration and sprint performance.

During the early phases of a sprint, athletes need to produce large amounts of force backward into the ground to propel the body forward. Horizontal jumps train a similar quality: generating high levels of force rapidly while projecting the body forward.

Key benefits include:

* Horizontal force production: Develops the ability to apply force in the direction needed for acceleration.
* Explosive power / RFD: Athletes have very little ground-contact time when sprinting, so producing force quickly matters.
* Hip extension: Powerful extension through the hip, knee, and ankle contributes to both jumping and sprint acceleration.
* Stiffness & elastic qualities: Bounds and repeated horizontal jumps challenge the athlete to absorb force and rapidly redirect it.

Speed Coaching Lesson: Acceleration Projection—and How We Train It at Southside!Concept: Acceleration is about projectin...
09/04/2026

Speed Coaching Lesson: Acceleration Projection—and How We Train It at Southside!

Concept: Acceleration is about projecting the center of mass forward, not simply moving the legs faster. The athlete should push backward into the ground with longer force application during the first few steps. The body then rises gradually as speed increases.

Drill/Cue: Use 10-yard falling starts. I also added some banded drills I use before the starts!

Cues:

* “Get up on your toes and fall into your sprint.”
* “Maintain a strong forward lean and shin angle to project yourself forward.”
* “Break the imaginary glass wall in front of you with your knee at the start.”
* “Push the ground behind you and rise one step at a time.”

Watch for the head and torso popping upright or the foot striking too far in front of the hips. I also look for Z-striking versus L-striking to ensure the leg isn’t acting as a brake—but we’ll save that for a separate coaching lesson!

Application Question: In your current acceleration work, are you losing time because you lack force and power—or because you’re directing that force too vertically or striking too far in front of your hips?

08/13/2026

Sometimes you work with a kid and it only takes a session to say that kid has “IT”….. his dad sent me this. I rest my case!

07/31/2026

Last one and we go home!! Thank you to all my clients for allowing me to go do this and live the dream! Jelly Roll

07/30/2026

Turns out having a 16-year-old who’s grown up in the gym has its perks. 😂💪

When both coaches had a scheduling conflict today, he stepped in without missing a beat and did an awesome job with the athletes.

I guess all those years of hanging around the gym, training with Dad, and learning the ropes finally paid off. Proud of him!
Jackson

07/06/2026

I’ve got two more years with this kid on the field at WR for Franklin High Quarterback Club , and I’m going to do everything I can to help him become the best version of himself.

I stayed on Kyle a lot last season. Not because I disliked him—but because I see what he’s capable of. As coaches, sometimes we believe in our athletes before they believe in themselves. My job is to push him, challenge him, and refuse to let him settle for anything less than his potential.

The size is there. The speed is there. The athleticism is there. Now it’s about putting it all together and squeezing every ounce of ability out of what God’s given him.

Proud of you for choosing the extra work kid! Remember, it’s the work nobody sees that creates the moments everybody remembers. Keep stacking days!!!!! Kyle pearman Luke Huntzinger

05/27/2026

Sweat equity 🔥🔥🥵

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1746 General George Patton Drive
Brentwood, TN
37027

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Tuesday 6am - 10pm
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(615) 892-9915

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