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Basic Strength Training

This program focuses on developing basic strength via the use of weight training. An initial evaluation of upper and lower body strength is performed and a training regime is designed to meet the needs of the trainee.

Strength training as been found to: 

  • help reduce injuries
  • dramatically decrease ACL injuries in female players
  • improves speed & agility by increasing muscular power
  • improves performance from motor neuron adaptations 

Sport Strength Training

This is an advanced strength training program, that focuses on maximizing power as required by the player's sport. It requires at least a year of prior strength training. The program is designed with exercises that resemble moving patterns of the sport and that stimulate the metabolic needs of the sport. 

  • Uses explosive exercises such as the hang clean and power clean. 
  • Plyometrics
  • Ladder exercises
  • Various explosive exercises performed with weights or medicine balls. 

Cardiovascular Fitness

After an initial evaluation to determine an athlete's fitness level, a program is designed to improve aerobic and anaerobic fitness.

Requires training twice or three times a week depending on fitness level. Uses high intensive interval training exercises to develop a stronger cardiovascular strength and endurance. 



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