Atlas Peak Performance

This past weekend we had the opportunity to speak at the George Green Swim Camp with at 🏊‍♂️

We talked with young swimmers and their parents about:

➡️ Why strength & conditioning matters
➡️ What to look for in a quality program
➡️ How to fit training into a busy schedule

Check out this clip of one of our owners & director, Alex Diggory, explaining how we approach long-term athlete development and why building a strong foundation at a young age matters.

Unilateral leg strength is key in every sport.

So at Atlas, we prioritize single-leg dominant movements like split squats to build single leg strength.

Here’s an example of how we may progress or regress split squat variations based on each athlete’s ability 👇

🔹 Bodyweight Split Squat ISO — builds foundational control & teaches athletes positional awareness
🔹 Plate Hold Split Squat — reinforces upper body control & core engagement
🔹 DB Split Squat — allows us to slowly increase weight & focus on single leg balance
🔹 DB Rear Foot Elevated Split Squat — increases range of motion & greater demand on the hip
🔹 Barbell / Safety Bar Variations — allows for higher loading to maximize strength once the athlete has demonstrated movement competency

Having a clear progression ensures our athletes are always appropriately challenged and able to handle more load as their movement quality improves. 💪