STRENGTH & CONDITIONING
Youth Development Programs
Building stronger, more confident athletes since 2015
Our youth programs are designed to give athletes a leg up on the competition by meeting them where they are in their athletic journey. Every program emphasizes proper movement patterns, strength and conditioning fundamentals, and long-term athletic development in a safe, structured, and supportive learning environment. Each 60-minute session incorporates the same proven systems and methods, adapted to the athlete’s level of training experience.
By progressing athletes from foundational training to advanced development, our programs ensure every athlete gains the skills, confidence, and physical qualities they need to succeed in sports and beyond.
All NEW athletes must register for our Teen Foundations Course prior to starting the class.
Please check on class availability prior to registering for Foundations.
Coming Fall 2026
Middle School Strength & Conditioning
Grades: 6 - 8
Our Middle School program introduces young athletes to the fundamentals of strength and conditioning in a fun, supportive learning environment.
At this stage, the focus is on learning how to move well and building a strong athletic foundation. Athletes are coached through proper movement patterns, bodyweight strength, introductory barbell and resistance training, coordination, balance, and general conditioning.
The goal is to develop confidence in the weight room while building the physical foundation needed for long-term athletic success.
Key focuses include:
Movement mechanics and coordination
Introductory strength training
Speed and agility fundamentals
Injury prevention through proper technique
Building confidence and consistency in training
High School Strength & Conditioning
Grades: 9 - 12
Our High School program builds on the foundation established in earlier training and focuses on developing greater strength, power, and overall athletic capacity.
Athletes learn how to train with purpose while progressing through structured strength and conditioning programs designed to support their sport and competitive season.
Sessions incorporate barbell training, unilateral strength work, speed development, power training, and conditioning to help athletes become stronger, faster, and more resilient.
The goal is to help athletes maximize their physical potential while preparing them for the demands of high school athletics and beyond.
Key focuses include:
Progressive strength development
Power and explosiveness
Speed and agility training
Structured conditioning systems
Building resilience and durability for sport
Frequently Asked Questions
How old does my child need to be to join the program?
Athletes must be at least 11 years old or in the 6th grade to participate in our Middle School program. No exceptions.
My child is in 8th grade — should they register for the Middle School or High School group?
All 8th grade athletes should enroll in the Middle School program. Our High School groups are reserved for 9th–12th grade athletes.
How long is each training session?
Each training session lasts 60 minutes.
How many days per week should my child train?
Most athletes train 2–3 days per week. Training frequency is guided by the athlete’s age, sport schedule, and time of year (off-season, pre-season, or in-season).
What does a typical training session include?
Sessions typically include:
Movement preparation and warm-up
Plyometrics and speed development
Power and strength training
Conditioning