Strength & Conditioning: Train Hard. Move Better. Perform Stronger.
Coach Mellard Brown’s Strength & Conditioning program isn’t about lifting for looks — it’s about building functional strength that translates to real-world and athletic performance. With over three decades of hands-on experience and ISSA certification, Mellard’s system focuses on movement quality, explosive power, and long-term physical development.
Why Strength & Conditioning Matters
- Reduces injury risk through proper muscle balance
- Improves posture, joint mobility, and movement mechanics
- Builds a foundation for athletic performance across all sports
- Enhances recovery and energy output
Key Focus Areas
💪 Explosive Strength
- Powerlifting-inspired movements
- Sprint-resistance training
- Jump training & plyometrics
✅ Functional Fitness
- Core stability and dynamic balance
- Full-body compound movements
- Flexibility and joint mobility training
🛠 Injury Prevention & Mobility
- Active warm-ups and joint prep
- Range of motion enhancement
- Recovery and deep tissue therapy
What Makes Our Program Unique?
- ISSA-Certified Strength Coach
- Integrates sprint and track mechanics with weightlifting
- Includes massage therapy and recovery in programming
- Personalized progression plans based on goals
Weekly Strength Split (Sample)
| Day | Focus Area |
|---|---|
| Monday | Lower-body power + mobility |
| Tuesday | Core & stabilization circuits |
| Wednesday | Recovery & active movement |
| Thursday | Upper-body strength & speed |
| Friday | Functional training day |
| Saturday | Full-body circuit + agility |
| Sunday | Rest or optional stretching |
Who Is This Program For?
- Athletes in any sport needing more strength and injury resistance
- Adults returning to training after injury or layoff
- Teens building athletic foundations
- Track athletes enhancing explosiveness and durability
Benefits You’ll See
- Greater muscle control and endurance
- More stability and balance under fatigue
- Stronger lifts, cleaner movement, and quicker recovery
Tools We Use
- Dumbbells, resistance bands, sleds
- Agility ladders and cones
- Foam rollers, massage tools, and bands for recovery
Athlete Testimonials
“Coach Mellard’s program helped me fix my form, increase strength, and avoid injuries. I finally feel strong and confident on the track.”
— Michael R., Sprinter
“This isn’t just lifting weights. It’s smart, effective training that improved my running and overall health.”
— Rachel G., Distance Runner
Strength Built for Performance
Whether you’re an athlete or just ready to get strong the right way, this program meets you where you are — and pushes you to where you want to be.
