STRENGTH & CONDITIONING FOR ATHLETES

MEMBERSHIPS

SEASONAL PROGRAMS

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athletic performance training page

s&c MEMBERSHIPS

MEMBERSHIPS

BLUEPRINT

4 Week Intro Program for All Athletes

Kickstart your athletic journey with our Blueprint 4-Week Intro Program, designed for athletes of all levels. This program focuses on building a solid foundation of strength, conditioning, and sport-specific skills, setting you up for success in your chosen sport.

WHAT IS INCLUDED

2 Personal Training Sessions: Work one-on-one with our certified trainers to assess your strengths and areas for improvement. Tailored workouts will focus on enhancing your strength, speed, and agility.
Unlimited Access to S&C Classes: Join our regular strength and conditioning classes to build a solid foundation of fitness. These group sessions foster teamwork and motivation while enhancing your overall athleticism.

SPECIAL OFFER

This exclusive program is available one time per athlete and is designed to prepare you for our more advanced small group training programs, which meet 2 to 3 times per week.

INDEPENDENT TRAINING PROGRAM FOR ATHLETES

This monthly training program is designed for athletes to follow independently, tailored to their specific season: pre-season, in-season, or post-season. Each phase focuses on enhancing performance, building strength, and preventing injuries. A coach will introduce the program at the beginning of the month to ensure proper understanding and execution.

WHAT IS INCLUDED

Coach Introduction Session
At the start of each month, coaches will:
Review the Program: Explain the goals, structure, and specific exercises.
Demonstrate Key Exercises: Provide a hands-on demonstration of important movements and drills.
Answer Questions: Address any concerns or questions athletes may have about the program.

Note: Athletes are encouraged to log their progress and communicate with coaches for guidance and adjustments throughout the month.

This structured approach will help athletes optimize their performance while ensuring they stay motivated and engaged throughout their training cycles.

PERSONAL TRAINING

Our athlete-specific personal training sessions are meticulously designed to optimize your individual performance and minimize injury risk. Each session begins with a tailored Functional Movement Screen (FMS) assessment, allowing us to evaluate your unique mobility, stability, and movement patterns.

We will create a customized training program that aligns with your specific sport and goals. Whether you're aiming to enhance your vertical jump, improve endurance, wanting to boost agility, our programming will focus on your distinct needs.

S&C SEASONAL PROGRAMS

SEASONAL PROGRAMS

SPRING S & C

12 WEEK TRAINING EXPERIENCE HIGH SCHOOL

Elevate your athletic performance with our Spring S&C Program, a comprehensive 12-week training experience designed for athletes of all levels. This program focuses on enhancing your physical abilities, increases confidence, mental toughness, overall fitness, providing the tools you need to excel in your sport.

Pre and Post Athlete Assessment: Start and finish the program with comprehensive assessments to measure your progress. This valuable feedback will help you understand your improvements and areas for further growth.

FMS Testing: Benefit from Functional Movement Screen (FMS) testing to identify any movement limitations, ensuring your training is safe and effective. Mindset Development: Develop mental toughness and focus through specialized mindset training, essential for overcoming challenges in competitive environments.

ENL Journal Tracking Progress: Keep track of your daily workouts, reflections, and achievements with our ENL playbook, designed to keep you motivated and accountable throughout your journey.

Customized T-Shirt: Celebrate your commitment to excellence with a stylish Winter S&C T-shirt, representing your dedication to growth as an athlete.

SCHEDULE AGES 13-18
MONDAY/WEDNESDAY/FRIDAY
5:15 pm

TUESDAY/THURSDAY
4:30 pm

SATURDAY
9:45 am

SPRING S & C

12 WEEK TRAINING EXPERIENCE MIDDLE SCHOOL

Our 12-week Spring Strength & Conditioning Program is perfect for young athletes looking to improve their skills and get stronger, faster, and more confident. Whether you're new to training or already playing a sport, this program will help you level up and get ready to succeed.

Pre and Post Athlete Check-In: Start and finish the program with fun assessments to see how much you’ve improved. This will help you track your growth and see where you can get even better.

Mindset Training: Build mental toughness and learn how to stay focused, even when things get tough. This will help you perform your best during practices and games.

ENL Journal Tracking: Keep track of your workouts, thoughts, and wins in your ENL playbook. This journal will keep you motivated and help you see all the hard work paying off.

Customized T-Shirt: Show off your dedication with a cool Winter S&C T-shirt, a symbol of all your hard work and progress!

SCHEDULE AGES 9-12
MONDAY/WEDNESDAY/FRIDAY
4:30 pm

TUESDAY/THURSDAY
5:15 pm

SATURDAY
10:30 am

IN SEASON PERFORMANCE MAINTENANCE AND INJURY PREVENTION

HIGH SCHOOL

5 Sessions a month:

Spring Strength and Conditioning Ages13-17

1 Session a month:

Private Softball Catching Lessons

Private Baseball Catching Lessons

Private Baseball Fielding Lessons

Private Softball Fielding Lessons

Private Baseball Hitting Lessons

Private Softball Pitching Lessons

Private Baseball Pitching Lessons

Private Softball Hitting Lessons

MEMBERSHIP SUMMARY

5 S&C classes per month

Open Gym 3 months unlimited to follow mobility program

4 Private lessons

As spring approaches, your competitive season is in full swing, and maintaining peak performance is essential. Our specialized in-season program focuses on injury prevention and power maintenance to ensure you excel throughout the season.

We understand that as a busy athlete, your schedule can be unpredictable. That’s why we offer flexible training times—if you can’t make a certain slot, no worries! We’ll work with you to find a time that fits your commitments.

By focusing on these key areas, you'll not only enhance your performance but also ensure you stay healthy and strong all season long.

SCHEDULE AGES 13-17
MONDAY/WEDNESDAY/FRIDAY
5:15 pm

MONDAY/WEDNESDAY/THURSDAY

6:30 pm