Our Methods

How We Get Things Done

Individualized Sport-Specific Training

There are numerous sports performance training philosophies and programs out there. You cannot simply use something just because someone else said to, or because it’s how they do it at some other program.


We utilize numerous programming and periodization techniques based upon the physiological needs of each team and individual that result in an effective and efficient program specifically planned for optimal athletic performance.


There will be a purpose for every last detail within the workout from the first warm-up exercise to the last cool-down exercise. These will be constantly evaluated and manipulated to best serve each individual.


Our training is comprehensive and integrated, utilizing optimal training philosophies from not only sports performance, but sport psychology and nutrition.


Everything has a Plan and a Purpose assisting in the Process leading to optimal success.

ExerciseAverage Improvement
Vertical Jump2.7 inch increase in vertical power
Approach Vertical3.3 inch increase in Sports-Specific Power
Broad Jump6.9 inch increase in Horizontal Power
10 Yard Dash.13 second decrease in acceleration time
40 Yard Dash.27 second decrease in top speed time
Pro-Agility.38 second decrease in change of direction
Squat52.6 lbs increase in lower body strength
Bench Press39 lbs increase in upper body strength

Versatile Training Equipment

If you think any one way is the best and only way to get results, you’ve been listening to the wrong people’s advice. There are numerous modalities now- free weights, dumbbells, machines, bands and tubing, weighted vests, stability balls, sandbags, tires, sleds, med balls, and on and on.

If you want the best results, your program should be dynamic and utilize a variety of equipment. Our programs utilize many equipment types, and the best ideas from worlds of physical therapy, athletic training, powerlifting, Olympic lifting, strength and conditioning, strongman, and more.

Specialized Instructors

Our Performance Training instructors have a wide-variety of experience within numerous disciplines

  • Strength & Conditioning
  • Sport Psychology
  • Nutrition
  • Group Training
  • Injury Prevention
  • General Fitness
  • Athletic Training
  • & many more…

Our instructors have a wide-variety of experience within numerous sports, males and females, and with the middle school through elite college levels

Football                      Cheer/Dance
Gymnastics                Figure Skating
Wrestling                   Basketball
Golf                             Track & Field
Tennis                         Softball
Hockey                        Baseball
Volleyball                       & many more…
Cross Country

Our partnership with OSF creates specialized opportunities with registered dietetics, physical therapists, and other experts to help our team assist you on your way to unleashing your full potential


We are proud of our team, and want you to be a part of it!

Training Concepts

Integrated Performance Profile
Baseline information that assists in determining how to most efficiently help athletes achieve their performance goals. This is a combination of Corrective Exercise, Functional Movement Screening, and Kinetic Chain Assessment Testing; combined with general fitness testing as it pertains to an athlete’s particular sport and/or goals (vertical jump, squat, 40y dash, etc.)


Integrated Flexibility Training
Correct muscle imbalances, increase joint range of motion, decrease muscle soreness, decrease muscle hypertonicity, relieve joint stress, improve extensibility of musculotendinous junction, and maintain normal function length.


Core Stabilization Training
All movement is initiated from and transferred through the core, and those movements may only be as forceful as the core is strong.


Reactive Neuromuscular Training (Plyometric/Power)
This is necessary for utilizing the stretch-shortening-cycle, improving neuromuscular efficiency, increasing rate of force production, and reducing neuromuscular inhibition.


Integrated Speed, Agility, and Quickness Training
Must improve all aspects of “playing speed” specific to activity. The fastest, quickest, most agile player usually wins.


Energy System Development
Developing sport specific stamina and endurance. The physiological system must be developed specifically for the sport/position. This will not be done through long distance runs or boring repetitive drills. We will utilize research and physiologically supported means of training that will result in the necessary adaptations physiologically and mentally through team building and competitive drills.


Integrated Strength Training
Systematic, integrated, functional training that improves bio motor abilities, high levels of functional strength, neuromuscular efficiency, and dynamic flexibility. We use multi-joint movements that are ground based as often as possible. We are not training to create Olympic weightlifters; we are training to achieve the sport specific qualities needed for success.


Performance and Recovery Nutrition Training
Taking in the proper nutrition at the proper time for optimal performance and recovery from training or competition. Our athletes are put through a nutritional analysis and strongly educated on proper nutrition.


Recovery and Regeneration Training
Methods necessary for speeding recovery from training or competition. We utilize cutting-edge but easily implementable tools for speeding recovery and improving performance.

Training Principles

Integrated Training Paradigm
Eccentric force reduction precedes concentric force production. The greater the athletes eccentric strength, neuromuscular efficiency, and stabilization strength, the greater their concentric force production will be.


Integrated Training Continuum
Stabilization–Strength–Power. We must build a solid foundation or athletes will prematurely peak, limiting their potential.


Multi-planar Training
Must train in Sagital, Frontal, Transverse, and Combination planes of motion in order to ensure development of all muscles. Muscles are optimized in differing planes of motion.


Train with Optimum Posture
This is a must for optimum efficiency and to avoid compensation.


Train for Optimum Muscle Balance
Agonists, antagonists, stabilizers, synergists, and neutralizers must have optimal length-tension and force-couple relationships to avoid injury and for optimal performance.


Train for Optimum Muscle Function
Even when isolating a weak muscle it must be done while integrating the entire kinetic chain when possible.


Train Muscle Contraction Spectrum
Muscles eccentrically decelerate, isometrically and dynamically stabilize, and concentrically accelerate; therefore, programs must focus on all types of contraction.


Train Velocity Contraction Spectrum
Must train specific speeds related to activity. Rate of force production is one of the most indicative components of performance.