Three major things separate our program:

1) Structured, Progressive Programming

This isn’t random workouts. Every 3-month block is planned in advance with specific progressions to build strength, speed, and power safely over time. The same principles that are applied in high school programs and Collegiate Universities will be applied in our programming. 

2) True Athletic Development (Not Sport Drills)

We don’t run athletes through sport skills they already practice at games and practices. We build the physical engine behind the athlete, and the qualities that improve performance in any sport. The best athletes are the strongest, fastest, most powerful, and move the best. We focus on developing these qualities. 

3) Small Group Coaching

Sessions are capped at 5 athletes, allowing for individualized coaching, movement correction, and progression that large team settings simply can’t provide. We TEACH athletes how to move. We TEACH athletes how to begin lifting weights. We lay the foundation, then we individually progress. 

The result: faster development, lower injury risk, and better carryover to sport.

This program is for athletes aged 12 to 17, male and female. It is designed for competitive athletes who want to improve overall athleticism, movement quality, and injury resilience. 

Yes. This program focuses on foundational athletic skills that transfer to all competitive sports, including speed, strength, coordination, and movement mechanics. This program is not designed for youth simply looking to exercise.

A-Days and B-Days are two different training sessions with complementary focuses. Each Day focuses on various aspects of Speed development, agility, lower body power and explosiveness, upper body strength, lower body strength, and building resiliency. Each Day is programmed to be thorough and extensive, however, different enough to compliment each other. An example A-Day and B-Day split:

A-Day: Linear Speed / Upper & Lower Body Power / Lower Body Strength / Upper Body Strength / Accessories

B-Day: Agility / Lower & Upper Body Power / Lower Body Strength / Upper Body Strength / Accessories

The exercises differ between the two days, which ensures balanced development and prevents overuse while maximizing performance gains. 

What if my athlete misses a session?

If an athlete is unable to attend one of the designated session times during the week, they will have the opportunity to make up this session on the Saturday of that week at 11am. Saturday’s will be considered “make-up days”. Additionally, athletes will be allowed (1) WEEK of make-up workouts to be added on at the end of the 3 months if needed (1 session for the 1x per week program, and 2 sessions for the 2x per week program). For example, if the athlete is sick, the family is on vacation, etc., and cannot attend the Saturday “make-up” day, the missed week can be added to the end of the 3 months. If an additional session is missed a different week, it cannot be added. 

No — the 3-month commitment cannot be paused.

Each training block is strategically structured with progressive programming built week-to-week. Pausing mid-cycle would disrupt an athlete’s development and progression within that cycle. With this program, we strive to build consistency. We do, however, build flexibility into the schedule, including multiple weekly time slots and Saturday makeup sessions, to help families stay consistent even when schedules get busy.

Absolutely! All sessions are coached by qualified professionals who emphasize proper technique, age-appropriate progressions, and injury prevention strategies.

Sessions will be capped at 5 athletes. Groups are intentionally kept small to allow for individualized coaching while still benefiting from the motivation and competitiveness of group training. Small group sizes also allow for workouts to be logged, tracked, and progressed over time. 

All workouts, exercises, and performance metrics are logged and monitored over time to ensure athletes are progressing safely and effectively. Each athlete will have their own “athlete profile”, which will track meaningful measurements and performances. Progress reports will be issued to parents at various times throughout the duration of the program. 

Although individualized, 1-on-1 training provides more specificity and personalized coaching, small group training provides many of the benefits of individualized coaching at a lower cost, while also building confidence, accountability, and competitiveness.