Alexander Z.

I have extensive experience coaching and training athletes across multiple levels, including collegiate, high school, middle school, and adult populations. My background includes developing and implementing individualized strength and conditioning programs, leading team and group sessions, and utilizing advanced performance technologies such as GymAware and Catapult GPS to optimize athlete performance and recovery. I currently serve as the Director of Bando Performance in Worcester where I am the head S&C Coach for the junior railers (Premier/NCDC) and Boston Junior Rangers (Premier/NCDC). I was previously an Assistant Strength and Conditioning Coach and Fellow at the College of the Holy Cross, where I work with athletes in the “Jacked on the Hill” program and the men’s lacrosse team during both their seasons, focusing on athletic development, speed, agility, and data-driven performance adjustments. Previously, I worked as a Certified Personal Trainer at Worcester Fitness and Fitness Together, designing customized programs for clients with goals ranging from strength and power development to rehabilitation and general fitness. My early experience in physical therapy settings at Beaufort Memorial Hospital and Carolina Physical Therapy provided a strong foundation in movement quality, injury prevention, and applied rehabilitation techniques, which continues to inform my coaching philosophy. I typically work with athletes ranging from middle school through college, as well as adult clients, and I hold several industry certifications, including NASM Certified Personal Trainer, CPR, First Aid, BLS, and my NSCA Certified Strength and Conditioning Specialist.

I did not compete at the collegiate or professional level, but my focus has always been on athletic performance and coaching. My accomplishments center on helping athletes improve strength, speed, and movement quality through evidence-based training.

A client can expect a structured, research-based, and highly intentional session that mirrors how a collegiate strength and conditioning program is designed and executed. Every workout begins with a dynamic warm-up focused on mobility, activation, and locomotion to prepare the athlete for the demands of training. From there, I build each session around the five foundational movement patterns (squat, hinge, push, pull, and carry) while integrating omni-contraction principles (eccentric, isometric, and concentric) to ensure complete strength and control across all planes of motion. My approach is not just about where the athlete is now, but where they need to be. Each program is designed to progressively move them toward their performance goals through targeted strength, speed, and power development.
Sessions often include ground-based, multi-joint movements such as Olympic lift variations, resisted sprints, and medicine ball work, emphasizing force production, posture, and movement efficiency. I utilize objective feedback and data-driven progressions, similar to what is used at the collegiate level, ensuring that intensity and volume are prescribed with precision. Throughout the session, I coach with purpose, reinforcing proper technique, intent, and effort to create consistency and accountability. Every training day concludes with mobility, recovery, or core stability work to enhance tissue health and long-term durability.
Ultimately, athletes can expect an environment that feels like a college training room, structured, challenging, and built to develop them into stronger, faster, and more resilient versions of themselves. Each session is an investment in their future performance, blending evidence-based methods with the same philosophy used to prepare competitive collegiate athletes.