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Strength Training for Athletes

Mondays & Wednesdays from 6:30pm to 7:30pm: BOOK HERE!


MISSION: Our mission is to empower athletes with information they can successfully use to enhance the performance in sports.

Goals and Strategies of Strength Training

Stabilization Endurance Training

  • Goals

    • Improves muscular endurance

    • Enhance joint stability

    • Increase flexibility

    • Enhance control of posture

    • Improve neuromuscular efficiency

  • Training Strategies

  • Corrective flexibility

  • Training in unstable, yet controllable environments (proprioceptively enriched)

  • Low Load, high repetitions

Strength Endurance Training

  • Goals

    • Improve stabilization endurance and increase prime mover strength

    • Improve overall work capacity

    • Enhance joint stabilization

    • Increase lean body mass

  • Training Strategies

    • Active flexibility

    • Moderate loads and repetitions 

    • Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program

Hypertrophy Training

  • Goal

    • Achieve optimum levels of muscular hypertrophy

  • Training Strategies

    • Active flexibility

    • High volume, high loads, moderate or low repetitions

Maximum/Limit Strength Training

  • Goals

    • Increase motor unit recruitment

    • Increase frequency of motor unit recruitment

    • Improve peak force

  • Training Strategies

  • Active flexibility

  • High loads, low repetitions, longer rest periods

Power/Speed Training

  • Goals

    • Enhance neuromuscular efficiency

    • Enhance prime mover strength

    • Increase rate of force production

    • Enhance speed strength

  • Training Strategies

  • Dynamic flexibility

  • Superset: one strength and one power exercise per body part in the resistance training portion of the program

  • Perform all power exercises as fast as can be controlled



Middle School athlete training are designed for young athletes ages 11 years old through 14 and will give your young athlete a head start up on the competition in following years, into high school, and college. Our emphasis is to teach young athletes the fundamentals of strength and conditioning in fun, safe learning,  and social environment. 



High School athlete training are designed for athletes ages 14-18,  we aim to help your high school athlete feel stronger, faster, and more powerful than the competition. Our programs are designed to get your athlete up to the desired level needed to be successful or for those seeking scholarships in college.



We work with returning college athletes or rising collegiate athletes preparing for their upcoming school year.  The programs uses advanced strength and conditioning techniques as well as more intense conditioning regimens to ensure all athletes are ready to compete at the next level. 

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