HOW THE SCHEDULE WORKS

HIGH SCHOOL/COLLEGE 

• All group HS/College Core (Highlighted in Blue) sessions are 75 minutes in duration and will include multiple coaches at every group session (10:1 or less coach/athlete ratio).  Athletes will select a membership based on the number of Core sessions they will attend per week. 3x per week is very similar to a Division 1 College program and will allow you to maximize strength development.  This is ideal for your off season. For active athletes who are always "in season" based on club and school schedules, our 2x per week model is very effective.
• 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 and also to attend supplemental 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).

This is what separates us from other gyms, we are able to customize programs to the individual within a group session.

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.  

 SUPPLEMENTAL SESSION DESCRIPTIONS: For ages 12+

Cardio Conditioning: Great class to ensure you are in shape for your upcoming season.  Backbone of class is shuttle runs of varying distance and time requirements.  Similar to a game situation, interval based versus a low intensity steady state one speed jog. Appropriate for soccer, lax, field hockey, basketball, football. 

Arm Care Plus Ankle/Hip Mobility:  Ideal for Baseball and Volleyball athletes and any athlete looking to improve joint mobility.  Dynamic exercises to ensure proper movement patterns and away from dysfunctional patterns.

Metabolic Bootcamp: High Intensity body weight training circut that includes sleds and ropes with the goal to keep the heart rate up.  Also includes plenty of core focused work.

Sat. Linear Speed: Works on Sprinting form with emphasis on the start.  Baseball showcase strategy etc. 

Fast Feet   Fast foot drills to supplement our other sessions.  Great also for lower leg strength development. 

Thurs Lateral: 3x per week Athletes are also allowed to attend the first part of the the Core Thursday class as a suplement for additional Lateral/Circular movement.

Learn the Barbell Big 3/Hang Cleans Technique:

This class is designed to teach athletes how to do barbell squats, bench, and deadlifts plus hang clean progressions. Great for current clients that need some additional individual attention and also for college athletes who do not know how to do these exercises but need to perform them as part of their college packet. Walk in sessions welcome. 

IN SEASON STRENGTH MAINTENANCE SESSIONS

A key ingredient to maximizing your performance and staying resistant to injury is to maintain the strength and stability that you built in the off-season during the season.  Athletes should target 1 to 2 sessions per week.  Since the volume is reduced, the session takes about 45 mins.  In Season (after practice) lifting opportunities includes Mon, Wed, and Fri at 6:15 PM or Sat at 11:15 AM.  Tues/Thurs at 7 PM.