The Athlete's Course

We focus on fast-twitch development and tendon resilience using plyometric-style loads and movements, alongside hypertrophy and strength work. Training phases include triphasic and change-of-direction (COD) work, with planned deload and recovery weeks throughout.

The program starts by building tendon stiffness and fast-twitch readiness through bodyweight and band work. As athletes progress, we introduce weights and football-style movements to help “bulletproof” high-risk areas like ankles, knees, shoulders, and elbows.

The first two months center on agility. The next two months focus on speed and flow directly into the season. Plyometrics are maintained in warm-ups before every practice and game.

Athletes improve speed, strength, vertical and broad jump, and overall athleticism. We run structured test days like a combine—pro-shuttle, broad jump, 10-yard, 20-yard, and 40-yard sprints—and track progress so athletes can see the results as they feel them.

We’ve worked with athletes from age 6 through college and pro levels. When available, college and pro players join offseason sessions so younger athletes see the standard and know they’re doing the same work.

The goal is a development-first program that builds athletic habits and life habits—training in an environment that feels like D1 or pro, earning results, and learning to buy into hard work. It’s designed to be one of the most challenging and rewarding experiences an athlete has at this age.