What To Expect

The System

  • You won’t see fancy, “sport specialized” equipment. We use squat racks and medicine balls. Everything else is is a waste of your time and will likely get you hurt

  • You won’t see any high tech data analysis software. We use coaches with highly specialized schooling and certifications. We firmly believe in being coached by an actual human, not a machine.

  • No matter your school, age, or sport, the majority of our training programs are all run together. With a very similar workout. Unless you’ve had specialized training for 10+ years every sports biggest area of growth is basic strength, and quality movement. We individualize with our injury prevention protocols, we specialize in being strong and moving well

All of these things are critically important for your success, but the foundation for all of this is our culture and the athletes who make up who we are. The atmosphere, the energy, and the attitude, effort, and tempo behind everything we do

“Right Here. Right Now”

The Fundamentals

  • Pre/Post Testing and Evaluations

  • Assessments and Corrective Exercise

  • Strength Training

  • Power/Plyometrics/Rate of Force Development

  • Speed/Acceleration/Change of Direction

  • Balance/Coordination/Reaction Time

  • Energy System Development

  • Integrated Nutrition and Sport Psychology

The above general fundamentals are required at different levels for any sport. These will all be specialized based upon your sport-specific and individual needs.


Your initial assessment,movement screening, and sport will determine your individualized injury prevention protocol that will be implemented within the workout.

8-Week Standards

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

These numbers are averages based on those who show up consistently 2-3 days/week. We don’t guarantee results. You do. But the numbers of those who have speak for themselves

Typical Workout Routine

Our workouts and programs are customized to each athlete or individual based upon their physical and mental needs and goals. Individual emphasis in certain areas, exercises chosen, and the plan to success will change, but a typical workout will contain the following:


Pillar Prep

– General exercises promoting blood flow

– Trigger point therapy, foam rolling, general flexibility

– Intrinsic Activation and specific corrective exercise


General and Specific Corrective Exercise and Neuromuscular Activation

– Prepare your mind and body for the workout

– Correct muscle imbalances and movement patterns that could lead to potential injury


Dynamic Warm-Up

– Specific warm-up drills designed to activate key muscle groups and loosen stiff joints

– Increase flexibility, decrease soreness, and increase neuromuscular rate


Speed and Change of Direction

– Focus will vary each day according to the plan that will best help you reach your optimal potential and decrease the chances for injury

– Linear Running Mechanics – Linear Deceleration – Linear Acceleration – Linear Top End Speed – Linear Sport Specific Speed

– Lateral Running Mechanics – Lateral Deceleration – Lateral Acceleration – Reactive Change of Direction – Sport Specific Change of Direction


Plyometrics and Power

– Utilizing stretch-shortening cycle, improving neuromuscular efficiency, increasing rate of force production, and reducing neuromuscular inhibition

– Landing Mechanics – Double Leg Power – Single Leg Power – Rate of Force Development – Sport Specific Power


Strength and Power

– Resistance training exercises focusing on maximizing motor unit recruitment to promote optimal strength and power gains

– We are not training to create Olympic weightlifters, we are training to achieve the sport-specific qualities necessary for success


Team Competition and Energy System Development

– Competitions will vary based upon individual, group, or team training

– Developing sport-specific stamina and endurance utilizing research and physiologically supported means of training that will result in the necessary adaptations physiologically and mentally through team building and competitive drills


Recover and Cool-Down

– Static Mobility, trigger point therapy, foam rolling

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