4016 Nine McFarland Dr, Alpharetta, Georgia 30004
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  • 23 Dec 2021

    Sport Specific Training

    What is Sport Specific Training? So many programs are all using the same model for all athletes. They are training tennis players with football players, baseball players with volleyball players, softball players with basketball players, etc. What is wrong with this approach? Each sport requires different movements of the body to perform at the highest level. At 123 Total Fitness, we train each sport differently. We also break it down to the position and the individual. For example; in the sport of baseball, we train a pitcher different than a First Baseman. In volleyball, we train a Libero different than an outside hitter. In football we train a Defensive Back different than an ....

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  • 27 Jan 2023

    Coach/Athlete Relationship

    Coach and Athlete Relationship: A good Trainer or Coach will make it a point to build a strong rapport w/ each of his or her athletes. There should always be an open line of communication between coaches and athletes. It is a coach's job to earn the respect of each athlete and the athlete should earn the respect of the coach. So how do you do this? First and foremost; check your ego at the door. This goes for both; coaches and athletes! Teenage athletes are told what to do and how to do it by 50 people per day. The last thing a teen wants is someone else telling them what to do. Build a relationship w/ the athlete. Figure out what is going on in their mind and then mentor and coach ....

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  • 15 Apr 2023

    Pre Season, in season, and off season training.

    Pre Season, In Season, and Off Season Training. Every part of the year is incredibly important for an athlete, and knowing how to train the athlete during each period is vital! An athletes training regimen is typically broken down into 3 parts; pre season, in season, and off season training. We often see athletes train off season leading up to pre season but some tend to leave out in season. If one phase is left out then the athlete will NOT reach his or her peak performance. Now, although training during every phase is vital to reaching max performance; it is also incredibly important that the training regimen is done properly each phase. In season training is quite different than off ....

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  • 1 Dec 2022

    The Missing Muscle in High Level Youth Sports

    The Missing Muscle in High Level Youth Sports. Today athletes are specializing in sports at younger ages. The time when an athlete could play multi sports up to and through high school seem to be a thing of the past.The focus has shifted to younger athletes spending more time training in one discipline with the thought that more practice, more private lessons, playing on multiple teams and year round training will lead to what most think is the ultimate goal, a college scholarship. With specializing so young, two big things are happening. First, the percentage of athletes who have a serious injury prior to college has increased significantly. Secondly, we are seeing athletes ....

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  • 24 Feb 2023

    What College Coaches Want to See!

    What college coaches want to see! Over the years 123 Total Fitness has had over 1,000 athletes get signed to play in college, therefore we have been fortunate enough to have a well known reputation in the college sports world. That being said; we often times have college coaches reach out to us inquiring about an athlete that they are interested in recruiting. Now, when a college coach reaches out to us; they are not asking about the athletes ability to play his or her given sport. When they reach out to us; they are already interested in the athletes ability on the playing field or court. What they want to know from us, is things like; attitude, work ethic, discipline, body language, ....

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  • 12 Mar 2023

    Official College Visits

    How to prepare for Official College Visits, Official visits are a big deal and an athlete can make or break a college coaches decision during that visit. First and foremost, be prepared. If an athlete is attending an official visit then he or she needs to research the coach and or coaches they are meeting with, research the athletic program, have a list of questions available, and be prepared to answer any and all questions that the coaching staff has. Dress the part! An official visit needs to be treated like a job interview. A coach does not want to meet w/ an athlete who dresses as if they just rolled out of bed. A suit and tie is not necessary however, sweats and a hoodie is probably ....

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  • 5 Aug 2022

    What it takes to be a great Trainer/Coach

    This is a topic I could go on and on about for days, but i will keep it at a few main points. The first thing you have to realize as a Trainer or Coach is: you work for your client. It is your job to serve your client to the best of your ability at all times. You have to bring the same energy and motivation for your first client of the day as well as your last, even when you are exhausted. Each workout should be tailored to the client. Sure, its alot easier to write a workout on the board and have every client do the same thing, but this is NOT what great Trainers do. Each client is motivated differently, each client has different strengths, weaknesses, goals, bodytypes, etc and every ....

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  • 24 Mar 2023

    Stay In Your Own Lane

    Staying In Your Own Lane I will never understand why Coaches try and do Sports Performance Training and Sports Performance Trainers try to coach. At 123 Total Fitness, we will get your vertical jump up, we will get your 40 or 60 yard dash time down, we will improve your reaction time, we will make you stronger, more explosive, faster, etc. but we will never try and teach or correct pitching or hitting mechanics. We are not hitting coaches, we are not pitching coaches. We can make you jump higher and have a more powerful serve but we aren't going to try and act as though we can teach serving mechanics because that is not what we specialize in. Team conditioning is one thing; any coach in ....

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  • 11 Feb 2023

    Protein and Weightloss

    Protein and Weight Loss When it comes to weight loss, most people are looking for a quick fix; that “magic pill” that’s going to help you shred fat as quickly as possible without having to change the same foods and drinks that possibly helped put the weight on in the first place. Unfortunately, there is no such pill or weight loss drink out there that will help you lose weight and keep it off for good. Exercise is another good start, but you can work out seven days a week, 1-2 hours per day and STILL not see the weight loss goals you’re wanting to achieve until you take a good hard look at your diet and nutrition first. Every o ne has heard the ....

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  • 8 Apr 2022

    Nutrition "One Size Does NOT Fit All"

    Nutrition "One Size Does NOT Fit All" I am sure that anyone reading this has tried a fad diet at some point or has fallen victim to purchasing a supplement that is supposed to change your entire bodies composition. Maybe you tried a plan that a friend or family member had success with but cant figure out why it did not work for you. Well, the first step to finding the proper nutrition plan is understanding that: what works for others may not work for you. So lets break down a few key points in proper nutrition. Whether you are looking for optimal fat loss, muscle gain, or maximum performance; there are a few things that do not change. First off; Macro Nutrients. There are 3 Macro ....

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Sport Performance Training near Alpharetta

Chip Russell

My daughter has had a few sports performance trainers and Rob and 1 2 3 are without a doubt the best. She improved more in 3 weeks with Rob than a year at another well known establishment. I cannot recommend him and the staff at 1 2 3 more, they are elite.
Sport Performance Training near Alpharetta

Tanya Schilling

123 Total Fitness has been a game changer for our beach volleyball player. In a relatively short time, her vertical jump has improved and she’s moving faster in the sand. She loves the challenging workouts and the energy her coach brings to every session!
Sport Performance Training near Alpharetta

Dr. Jared Croskey

Rob and his team at 123 are true professionals. From their facility to their trainers, I have nothing but good things to say. 123 gets athletes ready for the next step in their careers while also having a gym atmosphere that is inviting to adults too. I highly recommend any and all high school athletes that are serious about their sport to give 123 a try.

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