3Q Fitness has created custom designed activities for the athletes of AVC. A creative blend of strength training and conditioning methods will be used to enhance performance and promote injury prevention. 3Q Fitness Performance Specialists will conduct training sessions focusing on speed, power, strength, and energy system development. Workouts will contain a combination of the following:

- Pre-habilitation (Injury Reduction) – Mobility and stability exercises designed specifically to strengthen and restore energy flow to commonly injured areas of the body. We teach the athletes how to take care of their bodies so they can get the most benefit from each session.

- Movement Preparation – A dynamic warm-up that raises core temperature and puts muscles through a full range of motion to enhance training effect. These series of movements better prepares volleyball athletes for what they will encounter in training and on the court to help them become more mentally and physically alert.

- Movement Skills – A series of highly efficient, sport-specific movements used to increase athletic characteristics such as first step quickness, acceleration, deceleration, multi-directional movement mechanics, agility, and mobility.

- Plyometrics – Exercises designed to develop explosive power at high rate and elasticity in muscle.

The power developed here not only correlates to increasing vertical jumps for blocking, hitting, and serving, but also allows volleyball athletes to have a quicker first step to dig more balls.

- Strength & Power – Exercises developed based on individual movement patterns and implemented to increase strength capacity, add stability, enhance mobility and power. Holding a block, Attacking, Passing/Receiving, Defending all require athletes to be strong and expressing power requires athletes to be stable. This work enables athletes to have both.

- Energy System Development – Maximizing aerobic and/or anaerobic threshold levels needed for outstanding athletic performance and improved work capacity. All things being equal (e.g. skills, talent, knowledge of the game, no mental errors), the team whose in the best condition will usually win the match.

- Regeneration – The planned recovery component after the session to help the body heal, renew, and regenerate itself. This work is required after each session to allow the athletes to benefit from the session they just completed. Many players ignore this and end up with nagging injuries that plague them unnecessarily throughout the season.

- Volleyball Performance Training (VPT) – VPT will be integrated throughout the program to ensure carry over for optimal performance on the court during training and each match. Competence breeds confidence. As players get comfortable applying techniques in training and practice more effectively, anxiety is drastically reduced which allows them to focus on the task at hand…playing their best match each and every time.

Robert Selders, Jr. is a recognized expert in the fitness and performance enhancement industry, bringing over 20 years of combined experience as a multi-sport high school and Division 1 college level athlete and strength and conditioning professional.  Remaining on the cutting edge of training and nutrition, in 2004 Robert was recognized as one of the nation’s top personal trainers by The American Association of Personal Trainer, and wrote a chapter for the association’s book, The Power of Champions.

Robert is the owner of CrossFit Garland Powered By 3Q Fitness – a private fitness & performance training facility in Garland, Texas, which provides comprehensive professional fitness and performance training services to clients ranging from business executives to young, amateur, and elite athletes.  His primary objective is “to serve as a resource for those wanting fitness and wellness truth; and to teach those who are willing to learn and put forth consistent effort, how to incorporate healthier practices into their everyday life.” 

Prior to opening his own facility, Robert was a manager/fitness specialist at Gleneagles Country Club (Plano, TX) where he worked with country club members and young tennis athletes; and a Senior Performance Specialist at Velocity Sports Performance (Allen, TX) where he worked with hundreds of competitive athletes, ranging from middle school to high school, collegiate, and professional level athletes.

Robert has a Bachelor and Master of Science degree in Electrical Engineering from Southern University (Baton Rouge, LA) and MIT (Cambridge, MA), respectively. Until March 2009, Robert worked as a very successful electrical design engineer...his chosen profession. However, he strongly felt it was God's purpose and calling which led him to recently leave his engineering career to pursue his passion -- full force -- for helping others improve their quality of life and achieve their health, fitness, and sports performance goals.

It’s that passion for helping others achieve their fitness and sports performance goals that led him to pursue and attain certifications as a CrossFit Level 1 Trainer, a Certified Fitness Trainer with the International Sports Sciences Association (ISSA), a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association (NSCA), and a Performance Enhancement Specialist with the National Academy of Sports Medicine (NASM).  Robert also has a Master’s degree from California University of Pennsylvania in Exercise Science (emphasis in Performance Enhancement and Injury Prevention) and has completed extensive training as an Integrated Movement Specialist.

If you have questions or would like more information, please contact Robert by phone at 972-494-2545 or by email at Robert@3QFitness.com.  You can also visit his website www.3QFitness.com.