Alchemist Performance

Alchemist Performance We are a training & performance facility specializing in semi-private training

09/11/2026

Consistency trumps intensity.

Members of Alchemist Performance have set days that they train. This builds routine and consistency. Think of it as an appointment you have 2-3x per week.

08/12/2026

Jumping - Hopping - Bounding.

We perform all of these exercises at Alchemist Performance . However, we do follow a progression, which is extremely important. What you see here is client performing a hurdle jumping stick.

Before he progressed to this movement, he first started with a plyo box jump. We progress the plyo box from a 12 inch box, to an 18 inch box, and sometimes we progress it up to a 24 inch box provided the client is showing great proficient proficiency.

Once we are complete with the box jump and the landing mechanics look great. We then progress to the hurdles. After 3 variations of hurdle jumps (stick, mini bounce & continuous) we then move to hops.

A few benefits of jumping:

Increases Bone Density: Jumping places mechanical stress on your skeleton, stimulating bone cells to remodel and strengthen. This weight-bearing action is highly effective at slowing down age-related bone loss and protecting against osteoporosis.

Also, helps improve coordination and balance.

06/24/2026

Power Development

Plyometrics

Box Jumps

For athletes, performing Plyometrics can improve performance and for non-athletes training power can offset the aging related loss of fast twitch capability. Science shows that adults lose power faster than strength.

Power development can be trained through Olympic lifts, med ball throws and Plyometrics.

Box jump- this would be done in phase 1 and is the most simple exercise to start with. When you jump- you do a double leg take off followed by a double leg landing.

Ex*****on- your “take off” position from the floor should look like your “landing” position on the box. If it does not, the box is to high.

The goal is also to land quietly.

Happy Father’s Day to all of the incredible dads in our ALCHEMIST family.Your strength goes far beyond the gym. Thank yo...
06/21/2026

Happy Father’s Day to all of the incredible dads in our ALCHEMIST family.

Your strength goes far beyond the gym. Thank you for leading, protecting, teaching, and loving your families every day.

Strong Fathers Build Strong Homes.

We celebrate and appreciate you today

06/12/2026

Go visit our YouTube page at: Alchemist_Performance. We have over 120 demo videos

06/05/2026

At Alchemist Performance we are always striving to level up and improve. We are a community of likeminded individuals.

05/25/2026

Happy Memorial Day 🇺🇸

05/19/2026

Exercise: Lateral squat or side squat

This is a great exercise to build lower body strength and improve mobility. Often times we can get in a routine of only training things like the squat or lunge but usually that is done in place like the squat or forward and back.

When is the last time you moved side to side?

Life happens in a variety of planes of motion, not just one.

This exercise is great for building lateral strength. To i@prove hip mobility. It helps to minimize or fix muscle imbalances between your legs. It can also aid in reducing the risk of injury while playing sports because you are now training in a direction you would move while playing sports.

The weight plate I am holding acts as a counter balance. Once you can fully shift your hip back, then you can begin to load the exercise with weights.

Give this a go and let me know in the comments below how it went.

Thank you Savana
05/15/2026

Thank you Savana

05/14/2026

Highly productive individuals don’t “find time” to workout they schedule it. They also know that their time is limited so it is important to maximize the time that they have. At Alchemist Performance members come in with a fully personalized workout for them and a trainer ready to coach and guide them.

There is no wondering around or waiting for equipment. It’s a structured plan which allows members to work towards their goals in a cool training environment.

Address

1681 Amazing Way, Suite 105
Ocoee, FL
34761

Telephone

+14072127883

Website

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