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Builds the base for all training by developing trunk control, joint stability, balance, and proper body-weight movement patterns that prepare athletes for future strength work.
- (Ages 8-12) Stability & Foundation
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Introduces resistance through body weight and light implements, emphasizing movement quality, coordination, and consistent technique rather than heavy loads.
- (Ages 8-12) Stength & Resistance Training
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Develops age-appropriate strength while improving balance, coordination, and mechanics under speed or fatigue, supporting athletes through growth and maturation.
- (Ages 8-12) Basic Strength and Body Control
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Focuses on safe, technique-based explosive movements to improve jumping, acceleration, deceleration, and directional changes with speed and control.
- (Ages 8-12) Explosive Power & Change of Direction
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Establishes the foundation for weight training by improving joint stability, posture, balance, and muscular endurance to help athletes control their bodies and reduce injury risk.
- (Ages 13+) Stability/Endurance
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Safely introduces external resistance using proper technique and progression, promoting early strength gains while following NSCA, ACE, and NASM guidelines for young athletes.
- (Ages 13+) Muscle Hypertrophy
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Combines strength development with neuromuscular control to improve coordination, posture, and force application in dynamic, multi-directional movements.
- (Ages 13+) Basic Strength & Body Control
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Develops reactive strength and explosive force production to enhance acceleration, jumping, speed, and impact tolerance, preparing athletes for high-level performance.
- (Ages 13+) Explosive Power
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Builds joint integrity, posture, balance, and muscular endurance so athletes can control their bodies under resistance and reduce injury risk before adding load.
- (HS, College+) Stability & Endurance
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Introduces structured load training with proper technique and progression, driving early neural and muscular strength gains while maintaining safety and movement quality.
- (HS, College+) Muscle Hypertrophys
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Combines growing strength with advanced body control and coordination, allowing athletes to apply force efficiently in multi-directional, dynamic environments.
- (HS, College+) Basic Strength & Body Control
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Transforms stability, strength, and control into explosive power—improving acceleration, jumping, speed, and impact tolerance for higher-level athletic performance.
- (HS, College+) Explosive Power