Welcome

Philosophy

Train on our feet!
We almost exclusively train on our feet in each area of the weight room except for horizontal supine presses. Sports are played on your feet so we train there.

Train Explosively!
We utilize all of the Olympic lifts, Clean & Jerk, Snatch, Over Head Presses & Jerks. We incorporate variations of each exercises based on the sport.

Train for Sport Speed!
We train to get faster,by incorporating complex exercises with upper and lower body plyometrics.

Training Quadruple Extension
By training with quadruple extension we want to achieve hip, ankle, knee and back flexibility which will improve strength, power and lower the chance for injury. Our goal is to make each athlete better.

Train the Core!
We start each workout with core training, we start our training off from the middle of the body and work out. We try to avoid being on our backs we train the core, by using sit-ups, bridges, rotational exercise and med balls.

Just using those 5 principals we expand our training to increase work capacity, which is the ability of an athlete to do more work over time, we want our athletes to be the best conditioned on their field.

Teams that train all year round will also use strong man training for work capacity and toughness training.

Each team's program will always emphasize; squats both single and double legs, pressing and pulling using DB's and a bar, hamstring exercises both hip dominant and knee dominant.

Outside of the weight room all teams will run, run, run! We work on change of direction all year round and incorporate linear speed work using the acronym RAN, Resistance, pulling weight, Assistance, using bungee for overspeed, and Normal, running on flat ground.

Almost all sports are open in nature, which means that you never know when you have to stop and start, accelerate and decelerate both from verbal and visual cues. We train that way, using rabbit drills, reactive drills, and making every drill as competitive as possible by having athletes compete with each other.