Register NOW for the Summer Training Program

No Group Workouts Tuesday, July 4th – HAPPY HOLIDAY.

Schedule Change!!!

YOUTH Group workouts are now at 10:30am.


In the notes please add:

  1. your kid’s name(s)
  2. age
  3. program your paying for

“Built by STRENGTH, Backed by RESULTS”

June 12th we start a 10 week summer training program.  Youth Program starts June 26th.

Contact us Phone: 703-919-4928 or Email: to get on the schedule!!!

Health Forms – Volkmar Performance

Every athlete must have a signed health form to start.

QUICK ACTION STEPS if you want to sign up for the summer program right now!!!

  1. Download and fill out the Health Forms
    1. Health Forms – Volkmar Performance
  2. Email: the completed Health Form to get on the schedule
    1. Click here for Training Schedule
  3. Mail in payment or bring cash or check to your first session (and bring a water bottle!!!)
    1. Click here for Prices
Volkmar Performance, LLC
Mailing Address:

33 Sorrel Run

Mount Laurel, NJ 08054

For the rest of your who want to learn more about Volkmar Performance…

Read all ABOUT Volkmar Performance – Our Backstory, How to Register, Training Schedule, and Prices

Read about our Youth and High School Training Programs.

Check out the Training Principles and Philosophy that guides all Volkmar Performance workouts.

Have more questions?  Check out the FAQ’s

An Athlete can only compete as great as they fuel their bodies.  Check out our Sports Nutrition section.

Speed Kills!  Check out how we develop pro level speed.

Word of Mouth.  See what other great things are said about VOLKMAR PERFORMANCE

Volkmar Performance, LLC
Mailing Address:

33 Sorrel Run

Mount Laurel, NJ 08054


How Strong Should You Be?

To create an apple to apple comparison for kids in the weight room, Relative Strength is the gold standard.  Relative Strength takes into account your body weight when measuring your strength to another person.  We do this do so a 155lbs High School boy can compare his strength to a 225lbs boy fairly. 

Based on 2 awesome articles by Dan John and Tim Henriques I created my own chart. 

Relative Strength Standards    
  BW 212 Good Great
  Bench 355 318 424
Shoulder Press 195 160 215
  Pullups 14 Pullups 8-15 Pullups 8-15 + 50%BW
  Deadlift 475 424 530
  Squat 415 365 455
Power Clean 185 215 265
Power Snatch 155 175 215

I included my own #’s in the ACTUAL column to give examples.  Also, the first question I would get is, “Hey Coach Volkmar, what do you bench?”  So there you have it. 

These are standards every American Boy and Girl should live by.  Except pullups, Girls you get a break there.  See Dan John’s article for more details.

Here is another chart developed by by Kilgore, Rippetoe, and Pendlay as written in “Practical Programming”  This chart can be a bit overwhelming, but still a great resource.




9 Steps to Building MAX SPEED

9 Steps to Building MAX SPEED

Mike Volkmar, MS, PES, CSCS

head shot

strength logoEvery athlete at every level wants to build MAX SPEED.  Here are the 9 steps High School to Pro Athletes take to build game breaking Speed

  1. Self Myofascial Release
  2. Dynamic Warm-up
  3. Mobility
  4. Plyometrics & Reaction Work
  5. Technical Speed
  6. Resisted Speed
  7. Over Speed
  8. Full Speed
  9. Cool Down

Self Myofascial Release

Grab a foam roller or tennis ball to massage trigger point in the body to help prepare you for today’s workout.  Massaging knots, adhesions, and scar tissue that build up from the trauma of exercise will be released and allow you to increase blood flow and circulation to the soft tissues.  Check out some moves here –

Dynamic Warm-up

The benefits of “Dynamics” have been greatly covered.  Chose movements that mimic today’s workout.  Lateral Speed and Agility Day?  Work on Lateral Base Skips, Carioca Quick Step, and Micro Hurdle Lateral Skips.  Acceleration Day?  Work Acceleration Skips, Linear Agility Ladder Drills, and Micro Hurdle Linear Skips.  Check out –


This step is skipped most my young athletes.  Moving your ankles and hips through a full range of motion for MAX SPEED is so important.  It will help prevent injury and improve flexibility.  This also could be viewed as corrective exercise for the athlete who is really tight or coming off injury.  Start with prone scorpions, walking lunges, and lateral lunges.  Check them out here –

Plyometrics & Reaction Work

Power production and quick feet are a priority for all athletes.  That is why it is best done when you are fresh (early in the workout) and lose (after your warm up).  Your strength levels will dictate your level of plyos.  Check some out here –

Technical Speed

This step is more important at the younger levels.  For my advanced high school athletes, college and pro kids, I will include some Technique work in their Dynamic Warm up.  For a younger high school or middle school athlete, is it important that you learn the proper angles for MAX SPEED.  Start with Wall Drills –

Resisted Speed

This is my favorite step.  Too many kids blindly run from cone to cone expecting to get fast.  WRONG!  You need to add an external stimulus (for improved force production) for the body to respond to (similar to strength training).  Younger athletes will start with HEAVY sled drags.  My advanced (2-3 years of training) will sprint with low to moderate sleds.  Check it out here –

Over Speed

Assisted Speed (Over Speed) training is best for improving stride length.  Speed is stride length x stride frequency.  Younger athletes will start with bounding and progress into Assisted Speed with bungees, towing, or running down hill. 

Full Speed

Sometimes overlooked, but you have SPRINT to get FASTER!  Your volume (reps x sets x distance) will be dictated by the training emphasis of that day (Acceleration vs. Max Speed vs. Agility) and conditioning level. 

Cool Down

Time to static stretch and reflect on your workout.  Develop a stretch routine that hits all the major muscles and targets the muscles that are consistently tight or sore.  Check this out –

This program is best complimented with a progressive strength program focusing on posterior chain development (deadlifts, glute ham raises, and RDL’s).  Strength + Speed = One Nasty Athlete!

Mike Volkmar, MS, PES, CSCS

The Results!

Tuesday, December 4th, 2012

Wow, it has been 18 days since my last post.  Life simply got in the way.  I could list the excuses but you don’t really care, you only want to see the results….So here they are.  My suit felt looser at the wedding.  My belt loop is one tighter and I could actually button the top button of my dress shirts!

I never set out to become “Johny 6-pack” in 24 days.  Not realistic.  Not really even a goal of my mine.  If so, I would have to get my body fat % down in the 8% range and I don’t think my wife would enjoy the lifestyle changes needed (no alcohol, no bread ever, bad attitude from low carb diet, not putting my family first, ect…) to make that happen.  Instead I wanted to take the products, work my butt off in the gym, make some moderate changes in my nutrition, and see what AdvoCare could do for me.  Ultimately my goal is to attain and maintain a body fat % of 10% in a range of 210-215 lbs.  I will never be under 200 again (graduated college at 205 lbs and married at 215 lbs).


Who is the 24 day Challenge perfect for?

  1. Any experienced exerciser (years of consistent exercise) who is stuck at a plateau (me)
  2. Any random exerciser who feels the need for structured programs
  3. Any person thinking of starting a weight loss program in the new year
  4. Ex-athletes who likes a challenge
  5. A veteran of buying supplements who wants to try a new product that is well researched and certified safe.

Where do I buy the program?  RIGHT HERE

Can I buy only specific supplements if I don’t want the 24 day challenge?  Yes, SHOP HERE.  Email or comment and I will suggest a couple of things for you.

What am I doing since the 24 day Challenge?  I have continued working my butt off in the gym.  I have enjoyed a couple of Nutrigrain bars, whoops.

Would I do it again?  Yes, but I would personally skip the Cleanse Phase.  I did like the cleanse, but I believe I found the products within the Cleanse that work best for me, therefore, I would not repeat the program.  Also, I did not see huge changes during the cleanse because I ate similar to the recommendations of the cleanse program.

I exchanged the fiber drink for another fiber product (NOW Whole Psyllium Husks) and I have added a Greens Supplement (Amazing Grass) to replace the herbal cleanse tablets.  I still take the OmegaPlex and SPARK.  That will never stop 🙂  You cannot have enough omega-3’s and energy in your life.  I have stopped taking the Probiotics.  I know they are healthy and beneficial, but just a choice.  If I had some severe digestive problems I would have continued taking the Probiotics, but I do not.

I would continue the MAX Phase as prescribed.  I really think that is when my biggest changes occurred.  I found the Metabolic Nutrition System the most beneficial.  I found the appetite suppression to be the most important.  If you look over my 24 days of food logs, I eat a ton of food and I normally eat more.  I have continued the SPARK, OmegaPlex, and the Meal Replacements (Mocha is the best!) from the MAX Phase.  I will buy the MNS 3 again when I am ready mentally and logistically (not the holidays) to make another change in body composition.

Before - Oct. 22nd
Before – Oct. 22nd
After 24 days
After 24 days
After 24 days
After 24 days
After 24 days
After 24 days
After 24 days
After 24 days

The Numbers:  Most don’t care about the numbers.  Body Fat % can be inacurate at 1-3% either direction.  I used the caliper method with these calipers.  They are super simple and cheap.  The most important thing about calipers is that your body fat is trending down.

The only absolutes are the pictures above (make your own judgements) and the tape measurements.  I lost inches where it counts (belly) and gained inches where it counts (arms).  Ever since I started caring about weight loss, muscle gain, looking good in the mirror, amateur powerlifting, etc..I know that i gain and lose weight in my face and belly.  And that is exactly what happened during these 24 days – I lost weight in my face and belly 🙂

Before After Difference
Weight 220 218 2
Body Fat % 14.73 12.1 2.63
Fat lbs 32.4 26.6 5.8
Muscle lbs 187.6 193.4 5.8
Measurements   (mm)
chest 10 8 2
abs 20 16 4
thigh 8 8 0
tricep 10 8 2
back 20 16 4
love handles 18 14 4
ribs 12 10 2
Neck 17 16 1
Chest 44 44 0
Belly 38 36 2
Legs 28 28 0
Arms (flexed) 16.5 17 -0.5

Day 24 of my 24 day AdvoCare Challenge

Wednesday, November 14th 2012 – The FINAL Day!

Recovery Day – low carb

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, 1 scoop of organic peanut butter, ice, water
  • Pre Workout – SPARK

Today’s Workout – Recovery Day

Warm-up – Rumble Roller (my new favorite)

Recovery Strength & Cardio Circuit –  2 sets

  1. Versa Climber – 3 min = 145 bpm
  2. Ab Rollouts x10
  3. Band Pull-aparts x25
  4. BB Lunge / Good Morning Combo 95×6 each
  5. Keiser TBT – 3 min = 148 bpm
  6. Cable Crunch x8
  7. DB Bicep Curl 40×12
  8. TRX Skull Crusher (triceps) x12

 I added some extra arms and core at the end just because I never do that stuff.  I had to remind myself today was a recovery day.

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  1. Meal #2 – Post Workout – 2 scoops of Whey protein
  2. Meal #3 – Lunch at the Peddie School dining hall.  Water. + 2nd Yellow MNS packet + Both White MNS packets
  3. Meal #4 – small protein bar, water, pear
  4. Meal #5 –Almonds, grapes, Roast Beef, bag of veggies.  +4 OmegaPlex

Day 23 of my 24 day AdvoCare Challenge

Tuesday, November 13th 2012. 

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – 3 egg whites, turkey sausage, slice of 2% cheese, ketchup + coffee.
  • Meal #2 – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + Both White MNS packets
  • Pre Workout – SPARK

Today’s Workout

Upper Body – Bench 5/3/1

Warm-up – Foam Roll, Jump Rope, Pullups, incline close grip pushups, band pull-aparts

BB Bench 135×3, 185×3, 235×3, 275×3, 305×3, 335×1, 345×1.  I was pumped after that set because I was able to maintain my strength while losing body fat.  Results to come in a few days!

Metabolic Strength Circuit –  3 sets x 8 reps

  1. BB Bench – 185 + 90 lbs chains
  2. Hammer Row – 270 lbs
  3. Cable Chop – 100 lbs
  4. DB Shoulder Press – 45 lbs
  5. Chin-ups x8
  6. Cable Lift – 70 lbs

Cardio Intervals – 2 sets

  1. Step Mill 1 min = 162 bpm
  2. Bike recovery = 135 bpm (1 min)
  3. Jump Rope 1 min
  4. Bike recovery = 135 bpm (1 min)

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  4 peices of BBQ chicken (minus the skin of course).  bowl of fresh mixed fruit.  Water. + 2nd Yellow MNS packet
  • Meal #4 – Meal Replacement Shake (MRS), water, plum
  • Meal #5 –Almonds, small protein bar, Lean burger (no bun), slice of 2% cheese, ketchup, bag of veggies.  Late snack – apple + 1 scoop of peanut butter, 1 small piece of chicken (fresh off the grill.  It would have been a sin not to). +4 OmegaPlex

How to eat according to your body type

Proper eating habits for muscle gain and fat loss are different for everyone.  A great short cut to finding your best methods is to eat according to your body type.  Read the above article from Precision Nutrition.

Day 22 of my 24 day AdvoCare Challenge

Monday, November 12th 2012. 

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – whole wheat high fiber English muffin w/ organic peanut butter.  Coffee.  low carb sourdough roast beef + turkey wrap w/ mustard and 2% cheese.  Water + Both White MNS packets
  • Pre Workout – SPARK

Today’s Workout @ The Peddie School Fitness Centet

Lower Body – Deadlift

Warm-up – Foam Roll, Jump Rope, lunges with rotation, BB Good Mornings 95, 115, 135×6 each

HEX Bar Deadlift 135×3, 225×3, 315×3, 405×3, 455×1, 475×1, 505×1

Metabolic Strength Circuit –  3 sets

  1. HEX Deadlift 275×8
  2. BB Front Squat 155×8
  3. Ball Plank x 45 seconds
  4. BB RDL 175×8
  5. DB Jump Squats 25×8
  6. Band Side Plank Raises x10

Cardio Intervals – 3 sets and I was beat!

  1. Erg 400 meters = 162 bpm
  2. Bike recovery = 135 bpm (90 seconds – 2 minutes)
  3. Battle Ropes (2×20 seconds) = 155 bpm
  4. Eliptical recovery = 135 bpm (90 seconds – 2 minutes)

***On the 3rd (and final) set I did 5 minutes of the Eliptical at 150 bpm

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Wheat berry salad, open face Turkey sandwich with lettuce, swiss, and mustard.  Water. + 2nd Yellow MNS packet
  • Meal #4 – Meal Replacement Shake (MRS), water, plum
  • Meal #5 – Fat Free Greek yogurt + Almonds, grapes, Taco meat w/ fresh salsa.  water.          +4 OmegaPlex

Day 21 of my 24 day AdvoCare Challenge

Sunday, November 11th, 2012

Get away day.  Travel day.  Time to get home and see our little boy.  But with that excitement comes the potential disaster of Airplane and Airport Food.  No workout today.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – small protein bar + coffee
  • Meal #2 – Meal Replacement Shake (MRS) + water
  • Meal #3 – A left over salad with grilled chicken + Vitamin Water ZERO.
  • Airport Food – Meal #4 – 1/2 Turkey sandwich + 1/2 salad with grilled chicken + 1 Miller Lite draft (a pre-flight ritual of ours).  Basically i went halfsies with my wife while we were waiting for our flight.  The food was horrible!  But unfortunately the best choices at the time.  I would not had made it home on another protein bar or MRS.
  • Meal #5 – Home finally and starving – Fat Free greek yogurt + Almonds.  Apple + 1 scoop of peanut butter
  • Meal #6 – 2 lean burgers, 1 sandwich thin, ketchup, 1 slice of 2% cheese.  Bag of steamed veggies.  water.

We survived the airport and a day of travel, now I have 3 day left to finish strong!