O'HARA FITNESS

I've seen this pattern repeat itself far too often. The statistics are staggering, and every parent, coach, and athlete needs to...

By Joe O'Hara, Former Lower Merion High School Strength and Conditioning Coach After years as the Strength and Conditioning Coach at...

The final bell rings, summer vacation begins, and while your friends are planning beach trips and sleeping in, you have a choice to make....

If you're a runner who's ever felt that nagging tightness in the front of your hips, you're not alone. In fact, you're part of a...

The Alarming Reality of High School Sports Injuries Every Friday night under the stadium lights, parents hold their breath as their young...

Every 43 minutes, a female high school athlete tears her ACL. This devastating statistic represents more than just numbers—it represents...

Transform your golden years into your strongest years with proven strength training benefits for seniors in Montgomery County,...

How Weightlifting Can Reduce Sports Injuries in High School Athletes: A Complete Guide Want to know one of our secrets to developing...

Overcoming Space Limitations in Fitness Training Don't have a large gym? You don't need much to crush a workout. Early in my coaching...

Your fitness goals are not something that should ever be put off to the side. No matter what your time restrictions are, there will be...

If you are stuck with the same PR on Power Cleans, it's probably because you haven't added anything in to get your more adjusted to the...

We are coming off an amazing 2024 season that lead to a handful of STATE CHAMPIONSHIPS for our Wrestling Athletes. Below is the...

Want a Chest Burnout to wrap up your Bench Workout? Make sure you leave the Chest, Delts, and Tri's with nothing left in them. Throw...

I'm a big fan of grip work, GPP, and just pushing the athletes to their max at the end of the workouts with a challenge. On your next...

Are you struggling to lockout on your deadlift? STOP trying to repeatedly grind the bar up your quads and throw your body back and forth....

At this point you should be really moving well throughout the workouts and ready to increase the intensity and weight. As always, if you...

3 yoga poses for releasing shoulder tension: Child’s pose: How to do: Start in a table top position with wrists under the shoulders and...

Week 4 Day 1 1: Superset A: Overhead Squats B: Plyo Push-ups 3x10 2: Superset A: Dumbbell Lunges with pause at bottom B: Dumbbell Rows C:...

It's been a LONG time since I have gone back and done the program that we put our Strength Based athletes through. Over the past years,...

With Winter Track about to start, Throwers will need to take advantage of the long/cold season and really boost their Speed and Strength...