The Bando Performance Blog is your go-to source for expert insights, training tips, and real-world strategies in the world of strength and conditioning. Whether you’re a competitive athlete, a parent supporting your child’s development, or a fitness-minded adult looking to train smarter, our blog delivers valuable content grounded in science and built on experience. From injury prevention and sport-specific programming to mindset, recovery, and nutrition, we cover everything you need to perform at your best no matter your sport or fitness level. Stay informed, stay inspired, and stay strong with Bando Performance.
Ask a multi-sport athlete to follow a standard strength program and you will quickly discover that the program was not...
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Most athletes operate on a version of the same annual training calendar, even if they have never consciously designed one....
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Athletes tend to approach lifting frequency the same way they approach most training questions: if some is good, more must...
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When athletes and parents think about strength training, performance usually comes to mind first. Getting faster. Jumping higher. Hitting harder....
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If you’ve ever watched your child play a sport and wondered whether strength training might help them — or worried...
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Speed, in the athletic sense, is the ability to cover distance in minimum time. It is a product of force...
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There is a persistent belief that speed is something you either have naturally or you develop by running more. Fast...
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Walk into almost any youth speed and agility session in the country and you will see the same thing: cones...
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Speed is one of the most sought-after athletic qualities in all of sports. It changes matchups, creates separation, turns average...
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The Speed Secret Every Parent Should Know Your middle school athlete is sitting on a goldmine, and most parents don’t...
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Physical therapy has a well-established identity in the world of athletics. You get hurt, you go to PT, you work...
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A lot of athletes have been through it. You get hurt, go through physical therapy, do the work, and eventually...
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It happens more often than most people realize. An athlete gets hurt. They go through physical therapy, do the exercises,...
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Being medically cleared after a sports injury should feel like a milestone. For many athletes, it feels more like a...
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The injuries that end seasons rarely come out of nowhere. They tend to build. A soccer player develops tightness in...
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Every parent who has watched a child compete in athletics knows the particular anxiety that comes with it. It sits...
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Getting medically cleared after a sports injury feels like the moment everything goes back to normal. The doctor or physical...
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For most athletes, injuries come with two timelines. The first is the actual healing process. The second is the one...
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The question comes up within hours of most sports injuries: how long is this going to take? It is one...
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The Scholarship Reality: Why 99% of Athletes Don’t Make the Cut Every year, millions of high school athletes dream of playing college …
The Speed Secret Every Parent Should Know Your middle school athlete is sitting on a goldmine, and most parents don’t even know …
The question comes up within hours of most sports injuries: how long is this going to take? It is one of the …
When athletes get hurt, the first instinct is often to think recovery means rest. In the early stages of some injuries, rest …
