Strength Training Programs

Designed for sport specificity, this program is for athletes looking to build a solid base of strength, size, and or power.  Complexes are an hour in length and begin and end with trunk and spine work (core). We split our complexes into lower and upper body days, or full body depending on an athlete’s schedule. (Ages 9+)

Programs Designed For:

  • Football
  • Baseball
  • Volleyball
  • Soccer
  • Softball
  • Lacrosse
  • Track
  • Cross Country
  • Rugby
  • Adult & Youth Fitness

Youth:  Defined as 13 and under, these programs are for beginner and intermediate strength trainers.  Here athletes will develop basic movement skills in different variations of the squat, upper body presses, single-leg exercises, and plyometrics.  Strength training for younger athletes is perfectly safe with the correct technique and progression and can yield measurable improvements on the field even at a young age.  With safety always a priority, there is no use of barbells with this age group. Our emphasis is single joint work, with core strengthening and stability.

High School: For athletes who are ages 14 and older, this is a more advanced program that had different cycles depending on the time of year, and whether the athletes are in-season, off-season, or pre-season.  Athletes will develop strength in the big 3 lifts of barbell squats, bench press, and deadlifts. Power clean technique and development are also worked here to accentuate lower body power. Depending on an athlete’s goals or sport the emphasis of the program will be modified to help athletes peak at the right time.

Collegiate/Pro:  This is our most advanced and aggressive program.  Designed for athletes who are currently in college, a current professional athlete, or for those undergoing draft preparation.  Be it adding muscle mass, building power, and maximizing strength gains we have a program to fit the needs of all collegiate and pro athletes of any sport.

General Fitness Training:  Also referred to as Gen Pop, our training programs for non-athlete clients gives fitness training an athletic twist using the 6-Zone System.  The 6-Zone System developed by one of the best performance coaches in the country, Pete Bommarito, allows for ALL of the cardio zones to be taken into account over a training cycle, emphasizing certain zones, but never leaving anything out.  That’s the most intriguing part of this 6-Zone System – it can apply to any fitness client or group at any level. Sessions entail different modalities of cardio, and for more advanced clients have a combination of both cardio and strength.  The goal here being to burn fat while also developing muscle.

Call us at: (951) 532-4904