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 a session to allow for a 10:1 coach/athlete ratio).  
• 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 Core sessions completed.
• 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 12 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.  The backbone of this class is shuttle runs of varying distance and time requirements.  Similar to a game situation, the class is interval based opposed to a low intensity one speed jog. Recommended for all soccer, lax, field hockey, basketball, and football athletes. 

Hip/Ankle Mobility Plus Arm/Shoulder Care:  Ideal for Baseball and Volleyball athletes and all athletes looking to improve their joint mobility.  The class focuses on dynamic exercises to ensure proper movement patterns and help athletes stray away from dysfunctional patterns.

Metabolic Bootcamp: Athletes will perform a high intensity body weight training circut that includes sleds and ropes with the goal to keep the heart rate up.  The workout also includes plenty of core focused work.

Saturday Linear Speed: Coaches will teach athletes how to improve sprint times by having efficient sprinting form with an emphasis on the start.  Perfect for athletes preparing for a timed sprint, such as a baseball showcase or 40yd and 60 yard dashes.

Fast Feet/Agility : This class is great for athletes that need additional help working on their reactivity and footwork. Fast feet drills perfectly supplement our other sessions and is great for lower leg strength development. 

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 and are perfect sessions after practices and games.