Summer 8 Week Strength & Conditioning Program
Our Process
Speed & Agility Training
includes speed and agility training to help athletes improve acceleration, footwork, change of direction, reaction time, and body control. Athletes will learn proper sprint mechanics, deceleration, and re-acceleration skills through coached drills that build faster, sharper, more explosive movement that carries over directly to their sport.
Strength & Power Development
includes strength and power development to help athletes build explosive force, improve jumping ability, get stronger, and move with more confidence. Athletes will train through age-appropriate lifts, plyometrics, medicine ball work, and power exercises designed to improve performance, reduce injury risk, and carry over directly to sport.
Injury Prevention Focus
includes an injury prevention focus to help athletes move safely, build durable bodies, and reduce common sport-related risks. Athletes will train proper landing mechanics, deceleration, mobility, core strength, balance, and single-leg control so they can absorb force, stay healthy, and perform with more confidence.
High Energy Coaching
is led with high-energy coaching that keeps athletes engaged, motivated, and competing every session. Coaches will bring structure, encouragement, and accountability while creating a positive training environment where athletes work hard, build confidence, improve technique, and have fun while getting better.
Weekly Training Schedule
Monday & Tuesday — Strength A (Trap Bar Deadlift + Press Focus)
Built to develop raw strength and force production. Athletes will focus on trap bar deadlifts, pressing variations, acceleration mechanics, jump training, and accessory strength work to build stronger, more explosive athletes from the ground up.
Wednesday & Thursday — Strength B (Loaded Squat + Pull Focus)
Centered around lower body strength and upper body pulling power. Athletes will perform front squats or squat variations, pull-ups/rows, jump training, change of direction work, and multi-directional accessory training to improve athletic strength, control, and movement efficiency.
Wednesday & Thursday — Strength B (Loaded Squat + Pull Focus)
Centered around lower body strength and upper body pulling power. Athletes will perform front squats or squat variations, pull-ups/rows, jump training, change of direction work, and multi-directional accessory training to improve athletic strength, control, and movement efficiency.
Program Overview
2x/Week Program
The 2x/week option is ideal for athletes who want consistent strength and performance training while balancing practices, games, camps, or summer schedules.
Athletes will complete total-body workouts each session, focusing on building strength, improving power, and developing better movement quality. Training will include key lifts such as Trap Bar Deadlifts, Front Squats, and Bench Press, along with explosive jumps and medicine ball throws to improve power output.
Accessory lifts will also be included to help athletes build muscle, improve balance, and develop symmetry throughout the body.
Schedule Options:
Monday/Wednesday or Tuesday/Thursday
3x/Week Program
The 3x/week option is designed for athletes who want more training volume, faster progress, and a higher level of strength and athletic development throughout the summer.
Each session will include a total-body training approach, allowing athletes to build strength, power, speed, and durability across the entire body. Athletes will focus on major strength movements such as Trap Bar Deadlifts, Front Squats, and Bench Press, while also incorporating jumps, throws, and power-based drills to improve explosiveness.
Accessory lifts will be used to build muscle, improve weak points, create better body balance, and support long-term athletic development.
Schedule Options:
Monday/Wednesday/Friday or Tuesday/Thursday/Saturday