12874 GA-9, Milton, Georgia 30004
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  • 25 Mar 2026

    Strength Training: The Game Changer Young Athletes Need (And Why Skipping it, Hurts)

    Strength Training: The Game-Changer Young Athletes Need (And Why Skipping It Hurts) At 123 Total Fitness, we see it all the time—talented kids pushing hard on the field, court, or track, only to sideline themselves with nagging injuries. The fix? Strength training. Done right, it’s not just about getting bigger; it’s about building a body that lasts. First off, strength work boosts performance big-time. It ramps up power, speed, and endurance while sharpening coordination. Studies back this: proper resistance training cuts injury risk by strengthening muscles around joints, improving balance, and fixing weak spots before they blow up. Think of it like armor—your ....

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  • 13 Mar 2026

    Why Milton Athletes Choose Real Results over flashy promises

    “Why Milton Athletes Choose Real Results Over Flashy Promises” Hey folks—Rob from 123 Total Fitness here. If you’re a parent in Milton, Alpharetta, or anywhere nearby hunting for sports performance training, you’ve probably seen the ads: “Elite speed drills!” “State-of-the-art turf!” “Get faster NOW!” Sounds cool. But here’s the truth—most of that stuff is just noise. We’ve got over one thousand athletes signed to college programs. Not because we have the shiniest equipment. Because we build real strength, real explosiveness, real confidence—without the gimmicks. Take Carra: added ten inches to ....

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  • Rewriting the Menopause Narrative

    Rewriting the Menopause Narrative: Empowering Women Through Knowledge and Movement For too long, we've gotten menopause wrong. Here's what women actually need to know. Menopause hasn't always gotten the best reputation. For decades, it's been clouded by misunderstanding, stigma, and fear. Historically, the picture was even bleaker. Until the early 1900s, little was known about menopause, and in the late 1800s, women experiencing symptoms were often labeled "insane." Fast forward to today, and although we've made progress, misinformation still dominates the conversation. Many women entering peri- or post-menopause admit they have little understanding of what's actually happening ....

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  • 7 Jan 2025

    Strength Training

    Strength training is a pivotal component in the development of middle and high school athletes, offering a multitude of benefits that extend beyond mere physical strength. Engaging in a well-structured and supervised strength training program can enhance athletic performance, reduce injury risk, and contribute to overall health and well-being. Enhancement of Athletic Performance Incorporating strength training into an athlete's regimen leads to significant improvements in muscle strength, power, and endurance. These enhancements are crucial for excelling in various sports, as they contribute to better performance in activities requiring speed, agility, and explosive movements. ....

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  • 11 Oct 2024

    GREAT COACHES DO MORE....

    GREAT COACHES DO MORE... Most ppl go into Coaching or Training bc they enjoy it, not to get rich. I am all for making a living doing what you love, I can honestly say that I love my job and very few ppl can say that in this world but; so often a Trainer or Coach goes in, coaches/trains his or her client or team and then goes home and doesn't think about it until the next practice or session. If this is your approach to Coaching/Training, then you should probably look into another career. At 123 Total Fitness, we specialize in 1 on 1 Sports Performance and Personal Training. Over 70% of our clientele is high school athletes looking to get a scholarship to play his or her given sport in ....

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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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  • 18 Aug 2025

    Sports Performance Training

    Elevate Your Game: A General Guide to Sports Performance Training Introduction Sports performance training is all about optimizing an athlete’s abilities to enhance their performance. It encompasses a variety of training modalities designed to improve strength, speed, agility, endurance, and overall athleticism. 1. Strength Training Strength training is crucial for building muscle power and endurance. It includes exercises like weightlifting, resistance training, and bodyweight exercises. The key is progressive overload, which means gradually increasing the resistance to build strength. 2. Conditioning Conditioning focuses on cardiovascular fitness and ....

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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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  • 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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Sport Performance Training near Alpharetta

Emily Harrell

My 15 year old son has really enjoyed working with Max and Maddy increasing his strength and agility.  He is an avid tennis player and golfer but has never been much of gym goer.  Max and Maddy do a great job challenging him and keeping him engaged so that his body is strong enough to keep up with his desire to play high level sports.

Sport Performance Training near Alpharetta

Bronwyn Radi

123 Total Fitness is absolutely incredible!  I train w/ them for beach volleyball to improve my strength, vertical, and overall performance.  Through their incredible coaches and the atmosphere they have created, allows for young athletes like me to reach our goals and improve in our sport.  Coach Maddy is my coach and she is the best!!!  I feel challenged on the daily to improve and the encouragement I receive helps to continuously push me to grow.  Even if you dont play a sport and want to be challenged physically, this is the gym for you!

Sport Performance Training near Alpharetta

Morgan Perry

I love 123 Total Fitness! The facilities are super clean and the staff is best. The scheduling system is really easy to use and I can schedule my workouts around my busy schedule. I started going to 123 because I needed to improve my speed and agility in order to play collegiate beach volleyball. I have seen a lot of improvements in my game and couldn’t be more grateful for 123!

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