COMPETE - Ages 12-15 (Beginner)

COMPETE is designed for middle school and high school athletes ages 12-15 looking to learn how to train like athletes - in a safe learning environment. Our experienced coaches guide athletes through each exercise to ensure proper form, minimizing the risk of injury while maximizing results.

We maintain a 1:8 or better coach to athlete ratio, ensuring personalized attention and a supportive training environment. Our small group classes ensure every athlete receives attention in order to learn to train properly and get results.

In COMPETE, we focus on developing a solid athletic foundation through:

• Comprehensive Warmups: We teach athletes efficient warm-up routines that reduce injuries - and we make sure they’re confident in performing these warmups prior to all training sessions and games
• Coordination Drills: Deliberate practice and repetition are a great way to develop an athletes coordination
• Strength Training: We focus on bodyweight movements like push-ups and pull-ups, plus the core lifts like deadlifts, squats, bench press, and lunge variations to build strength
• Conditioning: Each session includes conditioning work to improve endurance and overall fitness

The COMPETE program helps athletes build a strong and effective foundation through proper coaching and progressive training. Our coaches help athletes master essential lifts and movements and also educate participants on how to navigate a weight room.

PERFORM Ages 14+ (Intermediate / Advanced)

PERFORM is designed for dedicated high school athletes (age 14+) looking to take their training to the next level. We're able to build on a solid foundation and make workouts progressively more challenging since basic techniques are previously mastered. With consistent training and hard work, athletes are able to maximize their athletic potential and prepare for competition through results-driven, science-backed programming, designed to enhance strength, speed, agility and overall conditioning.

In PERFORM, maturing athletes develop key components of performance, including:

• Power Development: Increase explosiveness and overall athleticism
• Speed & Agility: Improve quickness, acceleration, and change of direction
• Strength Training: Build raw strength through progressive resistance training
• Conditioning: Enhance endurance and stamina for sport-specific demands

We continuously refine lifting techniques and work on perfecting movement patterns, ensuring athletes develop strength safely and efficiently. Since this program is challenging and performance-driven, athletes who are new to strength training should consider starting with our COMPETE Sports Performance Classes to build a strong foundation first.

The PERFORM Program helps athletes to optimize speed, power, strength, and conditioning, pushing limits with guidance from coaches who are invested in each athlete's success!