Program Sample Pack

Speed & Mobility

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Speed & Mobility

Ultimate Speed, Strength and Mobility Programs are geared towards serious athletes looking to get super explosive.

Power and Strength

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Power and Strength

This program is suitable for someone making a transition to powerlifting or an offseason athlete looking to increase power, strength and explosiveness.

ForgeFIT

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ForgeFIT

This is for those who are looking to change their body and become that healthy individual that you have been waiting for.

Coming Soon...

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Coming Soon...

Coming Soon...

Articles & Podcast

Check out our latest articles and podcast episodes

The Importance of Proper Nutrition

I was approached by Fast and Jacked to write an article about the importance of nutrition in Physical Training, and I am truly honored for the opportunity! My personal background consists of weight training for the past 20+ years, 6 years in the U.S. Army, competitive bodybuilding, and most recently I am in pursuit of my master's degree as a Registered Dietitian. Within these past few years I have been recovering from severe back surgery, which left me with a 17 inch scar. I was told I would never touch a weight again...

Podcast #54 - The Everything Podcast

In this episode we discuss all modalities of training. Imagine training as a triangle with the vertices being maximal strength, maximal speed and endurance. As you go around the tringle you will have varying combinations of each of these qualities. We discuss where most common sports lie of the triangle as well as the most commonly identified ways to train for each combination. Going from strength/speed to speed/strength to speed/endurance and continuing on. This is one of our most informative podcasts so far and anyone that participates or trains athletes involved in various sports will benefit from a listen. As always enjoy #fjuniverse.

Introducing the Pittsburgh Power Council

For generations some of the most talented people in the country have come from a small area in Western Pennsylvania mostly known for its football heritage and steel making past. This area, Pittsburgh and the surrounding tri-county has seen some great, amazing musicians, entrepreneurs, educators, artists, coaches and athletes. While we could discuss the great people of this eclectic town at length, we here at Fast and Jacked, in the interests of building an inclusive fitness community the right way, want to start at the foundation.

Podcast #53 - Warm Up and Muscle Activation

In this episode we discuss the proper way to begin a training session. We outline a few different things you can do to get your core temperature up and all the proper muscles firing to have the best training session possible. We detail many of the best activation exercises for the glutes, hips, shoulders and the easiest most effective ways are to employ them without detracting from your training. We also briefly talk about cool down, and how to finish strong.

So, what’s the deal with Crossfit?

What is the first thing that comes to your mind when you hear the word Crossfit? Do you think of “the Champ” Rich Froning coming from behind to win yet another Crossfit Games title? Do you think of young guys and girls running around the gym half naked trying to get another workout done? Do you think of all the injuries you have heard from Crossfit? Do you think of the crazy diets and workouts that just seem like too much? Do you think of all the results you have seen your friends attain since the time they started attending their Crossfit gym?

Podcast #52 - Olympia Recap and Conjugated Speed and Strength

In this episode we recap the 2016 Mr. Olympia and Major’s experiences this year in Vegas. We detail Mike’s new program and how he has added more distance and speed work. We lay out the different energy systems and how to train each for the maximum effect when fatigued. We talk about sustainability of training, and safety versus results. We discuss how different health factors can also affect training. As always enjoy #fjuniverse.