SPORTS AND SPEED
HELPING ATHLETES REACH THEIR SHORT TERM GOALS and
CHASE THEIR LONG-TERM DREAMS!
320 S. Henderson Road
King of Prussia, PA 19406
ph: 215-378-9119
johnking
3 Cores per week versus 2?
Athletes will select a membership based on the number of Core sessions they will attend per week. 3 Cores per week is very similar to a Division 1 College program and will allow you to maximize both absolute and relative strength development. This is ideal for your off season and summer training. For athletes that want to maximize absolute strength development, 3x per week is recommended.
For active athletes who are always "in season" based on camps, club and school schedules, our 2x per week model is very effective. You will see improvements in speed and relative body strength and become more resistant to injury. This is a great program for sports such as soccer and lacrosse. For the athlete looking to maximize hypertrophy and absolute strength, the 3 day program is recommended.
Youth Sessions (9 to 13 year olds)
Our youth sessions are the perfect combination of balance, speed/agility training, and age appropriate strength and metabolic conditioning. The rate limiting factor for all athletes in maximizing their speed is relative body strength. Athletes that can improve this attribute prior to HS will have a clear advantage in maximizing their athleticism. Please see current schedule. 2x per week program.
- Group HS/College Strength and Speed Detailed DescriptionHOW OUR MEMBERSHIPS WORK
- All group Core sessions are 75 minutes in duration and will include multiple coaches at every group session (10:1 or less coach/athlete ratio). This allows us to customize every aspect of the training session to the individual athlete based on their personal needs (age, sport, goals, and correctives). Athletes will have the option within every session to focus on both speed and strength. Targeted exercises will be provided to the individual based on their identified development needs. Please Arrive 10 mins early to allow for an adequate warm-up! (example arrive 4:20 PM for a 4:30 Core sessions)
- We have added "supplemental" sessions that are built into the membership at no additional charge that allow athletes to come to the gym on additional days to work specifically on other key physical attributes that can help them maximize their goals. (e.g. conditioning only sessions or running form).
- We also have a Saturday "make up" session built in that allows athletes to make up a "missed" session during any given week This ensures consistency in the program. Unlike many of our competitors that lock you into a rigid schedule, because we have multiple coaches at every session, we can allow the flexibility for our athletes to vary their schedule (week to week, month to month) to accommodate changing schedules (practice or other obligations). This flexibility is key for parents and athletes! So you have 6 days to get your 2 or 3 Core sessions completed.
Youth Sessions (9 to 13 year olds)- Our youth sessions are the perfect combination of balance, speed/agility training, and age appropriate strength and metabolic conditioning. The rate limiting factor for all athletes in maximizing their speed is relative body strength. Athletes that can improve this attribute prior to HS will have a clear advantage in maximizing their athleticism. Please see current schedule. 2x per week program.
The OverAchieve Difference
Click on video link to hear video from Brian Henesey
http://www.youtube.com/watch?v=-9yj6SWJ-5I
Some things to look for as a parent when selecting a speed and strength program for your child?
Many parents are over-paying for"speed and strength" gyms that are nothing but glorified overcrowded conditioning sessions that have little chance to improve overall athleticism.
Things to look for:
1) Offer of "unlimited training". If athletes are training every day, then program is not based on science, but just random exercise.
2) Class size is more than 10 athletes per coach.
3) Class combines high school and college athletes with elementary students.
4) Athletes are not baselined on certain measurements such as sprint speed and vertical jump.
5) Athletes do not track any of their weights lifted in their exercise program.
6) Coaches do not have a bachelors degree in a science and there is not a coach on the staff with a CSCS certification from NSCA. Not all certifications are equal.
320 S. Henderson Road
King of Prussia, PA 19406
ph: 215-378-9119
johnking