In my first experience at visiting different training facilities as part of the EliteFTS road trip series I recently went to 11Athletics located in Columbus, Ohio. 11Athletics is an 18,000 square foot facility consisted of built-in turf, Racks and equipment from EliteFTS, Platforms, ropes, heavy duty tires, vertical boxes, along with a cycle spin room and a massage/therapy room. 11Athletics is ran by Co-owners Brian Saunders, Todd Johnson, and Stephanie Gudorf.

Unlike most training facilities 11Athletics focuses on developing movement from the natural human form.

“We believe that humans are not meant to develop functional bodies sitting down on a leg extension or even an elliptical, but by producing force, running, lifting unique objects and performing gymnastic-type movements.”-Brian Saunders.

 

During my visit I got to interact with two former Ohio State Buckeye’s and NBA players Aaron Craft and Evan Turner of the Indiana Pacers. Today’s goals are to put both athletes through mobility work to really focus on their tight hips and hamstrings and to also put them through some full body cardio as they will both be lifting heavier weights later on that day at Ohio State.

The Workout:

  • Foam Roll ( 5 minutes)
  • Warm up ( Core, Mobilty) lunges, spiderman stretches, hip stretches
  • Russian Twists- swiss ball hamstring curls- swiss ball knee to chest 3x20 ea.
  • Box jumps (land w/ pause) 3x5- side hurdles w/10 sprint 3x 5 ea. Way
  • Pushup start to sprint 6x20 yards- box single leg squat 3x 10*

*Key is to bring leg all the way down till heel taps the floor.

  • Goblet squat w/pause 3x10- Ab wheel superset with plate raise 8 minutes x amrap*

*Make sure with the plate raises you keep your legs straight so you can work the hips and glutes when raising up. Also with Ab wheel keep spine and core tight while lowering yourself down. Having a slouched back can cause problems for your lower back creating improper form when doing the Ab wheel.

  • Box pushes on turf 5x15 seconds (down and back) rest 30-60 secs. *

*Focus on knee drive to the chest when pushing the box. Driving your knees outside of the box will 1.) Slow you down and 2.) Lead to improper form of quads, hamstring, and groin muscles.

  • Squat ball throw superset w/ chin-ups and w/ high leg raise 10 ea.x8 minutes
  • Cool down and stretch for 5-10 minutes (Hydrate)

Getting to watch and interact with both Craft and Turner during their workouts was a great experience. I learned a lot on how certain mobility movements can affect your form from the box pushes to the plate raises to even the single leg box squats each rep needs to be executed with extreme focus and effort. Poor technique will only hinder your mobility and for these million dollar athlete’s mobility is key.

Thank you to Brian and the entire staff at 11Athletics for including me on a great day of lifting and learning.

11Athletics

Codi Casper is from Carrollton, Ohio. He recently graduated from Robert Morris University in Pittsburgh, Pennsylvania with a bachelor's degree in Applied Journalism while playing strong safety on RMU's football team. New to the powerlifting circuit, he placed 3rd in his first ever meet this past April. He competes in a full meet this August at Lexen Extreme.