Advanced - High School Performance Training Class

Elevate Your Game!

Whether you're an experienced athlete or starting your sports journey, this class is designed to unlock your full athletic potential. The program focuses on improving strength, speed, agility, endurance, and overall athletic performance for all sports.

Memberships & Session Passes Available

Grades: 9th-12th
Ages: 15-17
Schedule: 6PM Monday, Wednesday, Friday & 7PM Tuesday, Thursday

Program Highlights

Speed and Agility Development

Preparation:

• Dynamic warm-ups tailored to training experience, sports played, and overall athletic ability.
• Central Nervous System (CNS) activation combined with joint and muscle preparation.

Plyometrics:

• Lateral, horizontal, and vertical jump progressions.
• Focus on maximizing horizontal power and speed for high school-level sports.

Movement Mechanics:

• Advanced drills incorporating lateral, linear, and multidirectional movement patterns.
• Technical and complex exercises, both loaded and unloaded, with full-speed application.
• Major emphasis on resisted and assisted movements, including sprints and jumps.

Sport Specificity:

• 2-3 drills per session dedicated to movements specific to the athlete’s sport.

Strength Training for Advanced Athletes

Training follows a 4-week block progression with structured programming:

Week 1:

• Focus on learning proper muscle action and exercise form.
• Low to moderate volume (5-8 reps) with low to moderate intensity.
• Emphasis on isometric contractions and tempo control for proper movement mechanics.

Week 2:

• Increased volume (8-15 reps) and moderate intensity.
• Longer tempos and time under tension to stimulate hypertrophy.
• Short rest periods for muscle endurance and growth.

Week 3:

• Very high intensity with low volume (1-4 reps).
• Sports-specific movements tailored for speed and power sports (e.g., soccer, tennis, baseball, gymnastics).
• Variable resistance training incorporated into drills.

Week 4:

• Moderate intensity with low volume (5-10 reps).
• Explosive tempos using heavy or variable loads (e.g., squat jumps with trap bar and bands).
• High-contact sport athletes (football, lacrosse, basketball) focus on gaining muscle mass with heavy, well-managed loads.     

Reserve Your Spot

Limited Availability: Each class is capped at 8 athletes for optimal coaching, development, and attention.

Flexible Purchase Options:

Single Class: Ideal for drop ins.

Packages: 10, 20, or 30 session credit packs for flexibility.

Memberships: (Best Value): Train up to 5x per week with our Unlimited Performance Memberships. Designed for athletes committed to consistent development and long term results. Multiple commitment options available.

Don’t Wait — Spaces Fill Quickly! Reserve your spot today and secure your athlete’s path to elite performance.