Strength Training

MONTHLY STRENGTH & CONDITIONING PROGRAMS

The goal of our strength & conditioning program is to prevent injury, help you move better and improve performance for life and athletic competition. All coaches hold training certifications and personally oversee all training exercises. All memberships include a free movement screening, a personalized training program, and unlimited access to group fitness classes.

Rookie Strength & Conditioning (Ages 8+)

Cost: $75/mo

Days & Times: 2 sessions/week. Call for schedule 703-6964 

45-60 minute sessions

This program is specifically designed for young athletes new to strength & speed training. Young athletes will learn the foundational skills necessary to prevent injury, run faster, jump higher and move better. 

Classes focus on:

  • Muscle strength surrounding your knees, hips, ankles and core
  • Balance, coordination and flexibility
  • First step quickness and speed
  • Change of direction and agility

Each session includes: 

  • Dynamic Warm-Up
  • Speed Mechanics & drills 
  • Strength Training with bodyweight or light weights
  • Stretching & Recovery Exercises

Athlete Strength & Conditioning (Age 12+)

Cost: $120/mo for 4 day program 

Days & Times: M, T, Th, F from 4:00-5:30pm

This program is designed for the middle school through college athlete looking to improve performance. Athletes will learn skills to stay healthy, get stronger, and move better. Sessions last about 75-90 minutes.

Classes focus on:

  • Muscle strength surrounding your knees, hips, ankles and core
  • Balance, coordination and flexibility
  • First step quickness and speed
  • Multi-directional movement
  • Cardio conditioning 

Each session includes:

  • Extensive warm-up & movement prep 
  • Explosive plyometric exercises 
  • Linear & Lateral speed mechanics 
  • Olympic lifts followed by push, pull, legs and balance lifts
  • Conditioning intervals 

Senior Strength Training (Age 60+)

Cost: $75/mo or $205/season (3 months)

Days & Times: Call for schedule

This low-impact program is designed to strengthen muscles surrounding your knees, hips, ankles and core; improve balance, coordination and flexibility; and to increase functional movement. You will receive coaching through all movements helping you maintain proper technique to improve overall strength and minimize risk of injury. 

Adult Strength Training (Ages 18+)

Cost: $75.00

Days & Times: Tuesday’s and Thursday’s  5:30am-6:30am

This low-impact program is designed to strengthen muscles surrounding your knees, hips, ankles and core; improve balance, coordination and flexibility; and to increase functional movement. You will receive coaching through all movements helping you maintain proper technique to improve overall strength and minimize risk of injury.