Book Private Strength-and-speed Lessons with Coach Carlos

Driven by a deep passion for athletic performance, I specialize in training athletes to unlock their full potential and compete at their highest level. With a focus on speed,strength conditioning , jumping, and total-body athletic development, I take pride in creating customized training programs that are grounded in science, built on discipline, and tailored to each athlete’s unique strengths and goals.

What fuels me is not just seeing faster times or farther jumps—it’s watching an athlete evolve, overcome challenges, and grow in confidence. I believe in the process, the grind, and the power of preparation. Whether it’s sharpening technique, building strength, or dialing in game day execution, I’m committed to helping athletes perform when it matters most.

My coaching is designed to develop every aspect of your performance—physical, technical, and mental. Whether you’re a sprinter, jumper, multi-event athlete, or any other type of athlete I provide a structured and personalized training approach that helps you progress with purpose.

Through my coaching, you will:

• Increase Speed and Power with proven sprint mechanics, acceleration drills, strength training, and explosive plyometrics.

Build Confidence and Consistency through focused workouts, individualized feedback, and a growth-driven environment.

Prevent Injuries and Recover Smarter with a balance of workload management, mobility work, and recovery protocols built into your plan.

I coach with the mindset that every rep matters and every detail counts. My goal is to help you train smarter, compete stronger, and perform when it matters most.

What a Typical Training Session Looks Like With Me

1.Track Athlete

Each training session is designed with purpose—blending speed, strength, and mobility to build a complete, explosive, and resilient athlete. Here’s how a typical 90-minute session flows:

1. Dynamic Warm-Up & Mobility Activation (15–20 minutes)

2. Speed & Power Development (20–30 minutes)

3. Strength Training (25–30 minutes)

4. Cool Down & Mobility Restoration (10–15 minutes)

We finish with recovery-focused work to reset the body and prevent injury:

• Static stretching

• Foam rolling or band-assisted mobility

• Breathing techniques or guided cooldown walk/jog

2.Football

What a Typical Training Session Looks Like with Me (Football Athlete)

My sessions for football players are built to develop explosive speed, functional strength, and mobility that translates directly to the field. Each workout is structured to sharpen performance while reducing the risk of injury.

1. Movement Prep & Mobility Activation (15–20 minutes)

We start with mobility and activation to wake up key muscle groups, improve joint range of motion, and reinforce movement quality:

• Dynamic warm-up (skips, shuffles, lunges, carioca)

• Hip, ankle, and thoracic spine mobility

• Core activation (planks, deadbugs, anti-rotation drills)

• Sprint mechanics (A-skips, wall drives, rapid-fire steps)

2. Speed & Agility Development (20–30 minutes)

Speed training is position-specific and designed to improve acceleration, top-end speed, and change-of-direction ability:

• 10–40-yard sprints (sled pushes, band-resisted, or timed)

• Lateral quickness and COD drills (pro agility, W-drills, cone breaks)

• Reaction-based drills (visual or auditory cues)

• Plyometrics (broad jumps, depth drops, single-leg hops)

3. Strength & Power Training (30–35 minutes)

The weight room is where we build the engine—emphasizing strength, power, and injury-proofing:

• Compound lifts (squats, trap bar deadlifts, bench press)

• Power movements (cleans, med ball slams, push press)

• Core strength (weighted carries, rotational work)

• Accessory lifts focused on balance and stability

4. Cool Down & Recovery (10–15 minutes)

We end with recovery work that supports performance longevity:

• Static stretching and foam rolling

• Band mobility or PNF work

• Breath work to lower heart rate and restore the nervous system

Basketball

What a Typical Training Session Looks Like with Me (Basketball Athlete)

Basketball demands explosive movement, body control, and elite conditioning. My training sessions are built to enhance athleticism, protect against injury, and translate directly to performance on the court.

1. Dynamic Warm-Up & Mobility Activation (15–20 minutes)

We begin with mobility and movement prep to open up joints, activate key muscles, and improve functional range of motion:

• Dynamic warm-up (skips, lunges, shuffles, pogo jumps)

• Ankle, hip, and shoulder mobility

• Core stability (planks, bird dogs, anti-rotation drills)

• Jump mechanics and landing prep (snap downs, depth drops)

2. Speed, Agility & Vertical Power (20–30 minutes)

This segment focuses on explosive movement, first-step quickness, and vertical jump improvement:

• Short sprints and acceleration (10–20 yards, resisted sprints)

• Lateral agility and court movement (cone drills, shuffles, closeouts)

• Vertical jump training (box jumps, depth jumps, banded jumps)

• Reaction and footwork drills (ladder, visual response drills)

3. Strength & Functional Power Training (30–35 minutes)

In the weight room, we focus on strength that supports power, durability, and court movement:

• Foundational lifts (trap bar deadlift, squats, Bulgarian split squats)

• Explosive movements (cleans, med ball throws, jump squats)

• Upper body strength (pull-ups, push press, incline DB press)

• Core & stabilization (rotational work, anti-flexion/extension exercises)

4. Cool Down & Mobility Restoration (10–15 minutes)

We wrap up each session with a recovery focus to keep the body fresh and mobile:

• Static stretching and foam rolling

• Hip and T-spine mobility

• Breathing and heart rate regulation

Baseball

What a Typical Training Session Looks Like with Me (Baseball Athlete)

Baseball is all about rotational power, explosive speed, and durability. My training sessions are designed to develop game-ready strength, fast-twitch power, and mobility—while keeping the athlete healthy throughout a long season.

1. Dynamic Warm-Up & Mobility Activation (15–20 minutes)

We start with joint prep and movement patterns that improve range of motion, balance, and muscle activation:

• Dynamic warm-up (karaoke, high knees, skips, lateral lunges)

• Shoulder mobility (banded YTWs, PVC pass-throughs)

• Hip and ankle mobility drills

• Core activation (dead bugs, bird dogs, anti-rotation holds)

2. Speed, Agility & Explosive Movement (20–25 minutes)

Baseball players need explosive short bursts, base-running speed, and lateral quickness. This phase includes:

• Acceleration work (10–30-yard sprints, sled pulls)

• Base running mechanics & first-step quickness

• Lateral movement drills (shuffle to sprint, crossover steps)

• Plyometrics (broad jumps, lateral bounds, single-leg hops)

3. Strength & Rotational Power Training (30–35 minutes)

The weight room portion is built around developing rotational power, full-body strength, and shoulder resilience:

• Compound lifts (trap bar deadlifts, front squats, lunges)

• Explosive lifts (med ball rotational throws, push press, hang cleans)

• Rotational core training (cable chops, landmine twists, anti-rotation drills)

• Arm care & shoulder stability (scapular retraction, external rotation work)

4. Cool Down & Recovery (10–15 minutes)

We finish with recovery and tissue work to stay mobile, prevent overuse injuries, and promote long-term performance:

• Static stretching (hips, hamstrings, pecs, lats)

• Foam rolling and band mobility

• Breathing exercises to reset the CNS and restore posture

Best Coach I Ever Had – Coach Jacoby”

Coach Jacoby wasn’t just a coach—he was a game-changer for me.

He saw potential in me that I didn’t even see in myself. Whether I was perfecting my starts on the track, grinding through lifts in the weight room, or trying to hit that board just right in the long jump, Coach Jacoby always knew exactly what to say, what to tweak, and how to push me beyond what I thought I was capable of.

What set him apart wasn’t just his deep understanding of speed, technique, and performance—it was how much he genuinely cared. Every drill had a purpose, every workout was part of a bigger plan, and every conversation left me more confident and focused.

Under his guidance, I got faster, stronger, and more explosive—but I also became a smarter athlete and a more disciplined person. Coach Jacoby held me accountable, pushed me to reach my limits, and helped me grow both on and off the track. This success led him to be one of the assistant coaches for the 1992 USA Olympic Team.

He’s the kind of coach who leaves an impact that lasts for life. No doubt, he’s the best coach I ever had.

I’m deeply passionate about helping athletes reach their full potential. I bring energy, enthusiasm, and dedication to every session, and I’m committed to guiding each athlete toward their goals—whether that’s improving their times, earning a scholarship, or achieving a personal best.

Commitment to Growth: My job is to help athletes unlock their full potential. I don’t just care about results; I care about the journey. I will challenge you to push your limits, learn from each workout, and grow both as an athlete and as a person.