WELCOME TO OPEN 24!

At Open 24 Strength, we believe you don’t have to be a professional athlete to train like one.

After years as a Certified Strength & Conditioning Specialist (CSCS) developing athletes throughout South Shore Massachusetts, I created Open 24 to bring that same level of coaching, structure, and expertise to anyone who wants to get stronger, move better, perform at a higher level, and feel more capable in their everyday life.

Whether you’re an athlete looking to perform at your best, someone getting back into training after an injury, or simply ready to take your fitness to the next level, your program should be built around you—your goals, your experience, and your life.

Follow the science. Reverse-engineer the goal. Trust the process.

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Services

OPEN 24 GYM MEMBERSHIP

Train on Your Time.

Get convenient access to Open 24 Strength during our extended member hours—4 PM to 7 AM Monday through Friday and 24 hours a day on weekends.

Flexible Access — Train when it fits your schedule
Extended Weekday Hours — Access the gym from 4 PM–7 AM
24-Hour Weekend Access —

Whether you train early, late, or somewhere in between, Open 24 Strength gives you the freedom to train on your terms.

Your schedule. Your goals. Your gym.

PERSONAL TRAINING

Train Smarter. Become Your Best.

Get expert guidance, personalized workouts, and the accountability you need to make real progress.

Personalized Training — Workouts built around your goals, fitness level, and experience
Expert Coaching — Learn proper technique and train with confidence
Injury Rehabilitation Support — Targeted exercise and movement strategies to help you rebuild strength and confidence
Train With Purpose — Every session has a plan and a purpose

Book your personal training session today.

SPORTS PERFORMANCE CLASSES

Train Like an Athlete.

Our classes are designed to build fast, strong, powerful, and durable athletes who are prepared to perform at their highest level.

Build Speed & Explosiveness — Develop the acceleration, agility, and power to separate yourself from the competition
Get Stronger — Build game-changing strength and develop movement quality, stability, and physical resilience to handle the demands of competition
Proven Results — Our athletes have competed in state championships and have gone on to compete and dominate at the college level year in and year out.

Speed Kills. Always Open.

SPEED / POWER SESSION

Reactive Strength: Band Rebound exercises, hurdle hops, and drop jumps train the tendons stretch-shortening cycle to rapidly contract and relax muscles.

Rate of Force Development: The goal is to produce high amounts of force in very little time, which is critical for sprinting, jumping, and change of direction.

Force Absorption: The various drop, catch, and landing variations teach the athlete to absorb high amount of eccentric forces fast.

Multi-Vector Force Production: Spring ankle isometrics at different shin angles, lateral/forward lunge drops, and SLDL catches expose the tissues to different positions found in sports.

Speed-strength: The OVR band-resisted squat at roughly 50–60% max keeps the load moderate enough to emphasize moving explosively.

Assisted and Resisted Plyometrics: Band-assisted jumps help athletes experience higher movement velocities, while resisted variations increase the force demands.

#athlete #speed #power #strenghtandconditioning #football

Week 7 & 8 of Summer Sports Performance

ECCENTRIC PHASE - Where we teach athletes to control force, absorb force, create tension, and own positions before producing force explosively.

During this phase of the training cycle, we use specific methods to build the foundation for strength, power, and speed:

SUPRAMAXIMAL ECCENTRICS - Using loads above what an athlete could typically lift concentrically allows us to expose the body to higher levels of eccentric tension. The goal is to improve force absorption, tissue tolerance, strength, and confidence under heavy loads.

WEIGHT RELEASERS - Overload the eccentric while keeping the concentric load manageable, building high-force eccentric capacity.

TIME UNDER TENSION - Slow the movement down to improve control, stability, positional awareness, and strength through key ranges.

FRENCH CONTRAST - Bridge the gap between strength and speed by pairing heavy strength work with explosive movements so the athlete learns to express newly developed force at high velocities.

SPEED & AGILITY FIELD WORK - Apply eccentric strength to braking, deceleration, cutting, and re-acceleration.

The eccentric phase lays the foundation for everything that follows.

#football #strength #athlete #speed #squat

RAMS SUMMER COMBINE 2026 🐏

This summer was about getting stronger, faster, and tougher.

Now it’s time to find out what that work looks like on the field!

#highschoolfootball #football #deadlift #squat #bench

MARSHFIELD RAMS SUMMER COMBINE 2026

Huge 1st days for the guys!

7 Players Over 400 LBs

36 Players Over 300 LBs

Sophomore DL Mike Moran hits the record books with a 495 LB Squat which places him 3rd All Time 🥉

#football #strength #athlete #squat #strengthandconditioning

Week 5 & 6 of Summer Sports Performance

General Physical Preparation (GPP) Phase 3: Alactic Phase

Phase 3 shifts the focus toward high-intensity, short duration efforts designed to develop the alactic energy system and an athlete’s ability to repeatedly produce explosive output.

In this phase, work intervals stay under 10 seconds, allowing athletes to attack each repetition with maximum intent while limiting unnecessary fatigue.

The combination of short, maximal efforts and appropriate recovery teaches the athlete to produce high levels of force and power, recover, and then reproduce that output.

This type of training can help develop:
⚡️ Acceleration & explosiveness
⚡️ Anaerobic capacity
⚡️ Repeat-sprint ability
⚡️ Power production
⚡️ High-intensity work capacity
⚡️ The ability to maintain quality under repeated efforts

The objective is to produce more, produce faster, and be able to do it again

GPP Phase 3 isn’t about accumulating fatigue it’s about building the capacity to perform at a high level when the demand is highest.

Train the energy system. Build the athlete. Perform when it matters.

#football #strength #athlete #Anaerobic #Speed

Hang Cleans and Upper Body Training Session

Heavy Set of 3 on Hang Cleans Paired with Overhead Medball Toss and Banded Plyo Push Ups

Thoracic Spine Openers and 4 Way Neck for Mobility and Strength

Heavy Set of 5 on Pull Ups and DB Incline Press with Band Pull Aparts

High Volume DB Rows and Curl to Presses

Loaded Side Plank ISO Hold for 30 Seconds

#athlete #strength #coach #clean #neck

Week 3 & 4 of Summer Sports Performance

General Physical Preparation (GPP) Phase 2: Glycolytic / Lactic Phase

This phase is designed to develop the athlete’s ability to produce and repeat high levels of output while operating under increasing metabolic stress.

Using escalating density training, athletes move through opposing muscle group pairings with controlled volume and limited recovery — 10 reps performed back-to-back to increase work capacity, challenge local muscular endurance, and elevate glycolytic demand.

As fatigue accumulates, the session progresses into 30-second output sets, targeting the athlete’s ability to maintain intensity when energy demands rise and recovery becomes limited.

The final layer is the lactic retention method — utilizing isometric holds to extend time under tension, increase tolerance to metabolic byproducts, and reinforce the ability to maintain force production in a fatigued state.

This phase isn’t about simply creating fatigue.

It’s about teaching the body to manage fatigue, maintain performance, and adapt to the demands of competition.

Build the engine. Raise the threshold. Perform under pressure. 🔥

#strengthcoach #athlete #football #strengthandconditioning #southshore

🚨 LAST MONTH OF OUR SUMMER DEAL! 🚨

Give your young athlete the edge before fall sports begin! 💪🏃‍♂️

At Open 24 Strength, our Youth Sports Performance Class is designed to help athletes improve:

⚡ Speed & Agility
💥 Strength & Power
🏃 Athletic Performance
🛡️ Confidence & Injury Prevention
📅 Monday–Thursday | 4:00–5:00 PM
📍 38 Corporate Park Dr. #1010, Pembroke, MA

🔥 Summer Special: Just $100/month for 4 classes per week!

Whether they play football, soccer, basketball, baseball, hockey, lacrosse, or any other sport, this program helps athletes build the foundation to perform at their best.

📲 DM us or call 339-933-0608 to reserve your athlete’s spot today.

#Open24Strength #YouthAthlete #SportsPerformance #SpeedTraining StrengthTraining

Acceleration / Lower Body

Started with uphill skips & bounds, then hill sprints before finishing with laser-timed 10-yard accelerations

In the weight room: Alactic Power focus

• Hex bar deadlift + barbell jumps
• DB step-ups + Alternating power step ups
• Glute bridge + ball leg curls
• Hip adduction/abduction
• Heavy iso lunges

Building force, power, and explosiveness from the ground up

#football #strength #athlete #speed #strengthandconditioning

Open 24 Sports Performance Class

Week 1 and 2 of the Summer, focusing on building the foundation for athletic development.

General Physical Preparation (GPP) Phase 1

✅ Aerobic Capacity Training

- 10 minute density circuits going back-and-forth between upper body and lower body movements for 1 to 2 reps at about 50 to 60% of the Max without rest.

- This is great for teaching exercises that will be in our program for the rest of the summer focusing on movement quality and conditioning.

✅ Contralateral Movement Patterns

- High volume full body exercises that focus on cross crawl patterns that develop coordination and body control.

- Helps get rid of inefficient movement patterns and muscular imbalances while developing aerobic capacity.

✅ Reintroduce Speed & Agility Training

- Before athletes can maximize strength, power, speed and sports performance, they need a strong base of movement quality, coordination, conditioning, and body control.

Trust the process. Build the Foundation!

#football #strength #athlete #speed #strengthandconditioning

MARSHFIELD RAMS SPRINTERS 🐏 💨

18.76 MPH ➡️ 19.98 MPH

After 8 weeks of training and testing the average Fly 10m time for our 2026 Marshfield Rams sprinters dropped from 1.19 to 1.12 this season.

That’s what happens when talent meets consistency, effort, and commitment. Proud of every athlete who showed up, put in the work, and bought into the process.

The times improved, but the growth as teammates and competitors is what I’ll remember most.

#MarshfieldRams #Speed #Sprint #Track #athlete

YOUTH SPORTS PERFORMANCE CLASS

Speed + Plyometrics + Strength Training Every Session!

Monday through Thursday 4 - 5 PM @open24strength

#athlete #football #strengthandconditioning #speed #southshorema

Open 24 Strength Summer Sports Performance

High School & College Athlete Class

📆May 18th - August 6th

📈Monday - Thursday

⌚️5 - 6:30 PM

📍38 Corporate Park Drive Suite 1010, Pembroke

#speed #strength #football #athlete #southshore

Open 24 Strength is where athletes come to separate themselves.

12 weeks of showing up, competing, and leveling up with athletes who want more.

⚡ Speed that translates
🔁 Agility that creates space
💪 Strength that wins battles

All Athletes Welcome!

#training #football #speed #strength #athlete

VERTICAL JUMP / UPPER BODY SESSION

Multidirectional pogo hop series to warm up the ankles, knees, and hips for jumping

Box jumps and hurdle hops forward and lateral to prime the nervous system for bigger jumps

Test out the vert using the OVR

Heavy sets of 3 on Hang Cleans paired with overhead med ball tosses for height

Heavy sets of 4 on Bench Press paired with wrist flexion, and extension

High volume Inclined dumbbell rows and dips paired with a 45 second chin up iso hold

#strength #athlete #strengthandconditioning #coach #jump

CONCENTRIC TRAINING FOR ATHLETES

Want to unlock more power on the field?

Train the top end.

Shortened range of motion isn’t cheating it’s targeted strength.

• Lets you handle heavier loads than full ROM

• Builds confidence under max intensity

• Transfers directly to sprinting, jumping, and contact

#football #strength #athlete #strengthandconditioning #speed

MARSHFIELD RAMS WINTER COMBINE 2026 🐏 🏈

With a team average of 5.10 in the 40 Yard Dash this our fastest team at the Winter Combine since I began tracking the data back in 2019 surpassing Winter 2024’s team average at 5.14.

13 Players Hit 4.80 or lower
25 Players Hit 5.0 or lower

Awesome performances during the winter combine with many underclassman making some noise early in the off season!

5 Months until the summer combine let’s see who will rise up!

1Heartbeat 💚

#football #athletes #bench #squat #deadlift

RAMS WINTER COMBINE 🐏 🏋️‍♀️

1st Half of Offseason ✅

#football #strength #athlete #strengthandconditioning #max

ISOMETRIC PHASE FOR ATHLETES

The isometric phase focuses on producing force after pausing in the weakest position of the exercise.

By holding specific joint angles under tension, athletes improve motor unit recruitment, tendon stiffness, and positional strength.

This creates a stronger foundation for dynamic and explosive training phases.

#football #strength #athlete #strengthandconditioning #speed

ISO holds teach your body to produce force without compensation, reinforcing joint integrity and improving neuromuscular control.

Better acceleration, stronger cuts, more resilient tissue, and power that transfers to the field or court.

Master the hold, master your performance.

#athletes #strength #training #football #iso

ACCELERATION / LOWER BODY

#football #strength #athlete #strengthandconditioning #sprint

ECCENTRIC TRAINING

Eccentric training is where real power is built.

Strong athletes don’t rush positions they control them.

If an athlete can’t control force on the way down, they won’t be able to express it on the way up.

We train the brakes first so speed, power, and explosiveness are intentional, repeatable, and transferable.

Eccentric work teaches athletes to control force, stay organized, and explode with purpose.

Train the brakes. Unlock the engine.

This is athlete development.

#football #strength #athlete #strengthandconditioning #speed

IMPORTANCE OF SLEEP 😴

I see it far too often in my field of work.

Athletes and clients grind 4 to 5 times per week and give everything they have into the training program, but they don’t allow themselves to properly recover.

This significantly reduces the amount of gains that we’re seeing and negatively impacts their ability to train at a high level.

If you’re gonna put in this amount of work, do yourself a favor and focus on getting your 8 to 10 hours of sleep every day!

IF YOU DON’T REST, YOUR BODY WILL REST YOU!

#sleep #strength #athlete #recovery #rest

Change of Direction / Isometric Upper Body Session

#strength #football #athlete #speed #agility

BUILD THE BASE

Everyone wants the peak:
✔️ Speed
✔️ Power
✔️ Max strength
✔️ Game-day performance

But here’s the truth: the pyramid is only as strong as the base.

🔹 The Base = The Basics
    •    Movement quality
    •    Mobility & stability
    •    Technique under control
    •    Consistency and discipline

If the base is weak, the top will crumble—no matter how hard you train.

Strong Foundations Create Durable Athletes

Train smart. Build the base. Let the peak take care of itself.
Because champions aren’t built from shortcuts—they’re built from the ground up.

#football #strength #athlete #speed #strengthandconditioning

START THEM YOUNG

SPRINT, JUMP, LIFT

We teach young athletes the correct way to train and develop their physical abilities so they can reach their greatest potential!

#football #strength #strengthcoach #jump #lift

6-12-25 Lower Body Session

Strength Focus -
6 Reps Compound Lift (Hex Deadlift, Front Squat, Nordic Hamstring Curl)

Hypertrophy Focus -
12 Reps Moderate Complementary Exercise (KB Deadlift, DB Step Up, Nordic Hinges)

Endurance Focus -
25 Reps Light / Body Weight Exercise (Banded Zercher Good Mornings, Triangle Walks, Ball Leg Curls)

#strength #athlete #football #squats #deadlift

If your off-season training hasn’t started yet you’re already way behind us!

#football #strength #speed #training #athletes #strengthandconditioning #track #sprint #strengthcoach #jump #deadlift

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We’d Love to Hear From You

CONTACT US

1010 Corporate Park Dr, Pembroke MA 02359

open24strength@gmail.com

339-933-0608