Off Season Training

Off-Season training is intended to develop a well rounded athlete, prepared to go into their season ready to compete at their highest level. The student athletes serious about being integral players on the team, performing better and/or competing at a higher levels are putting in some serious training time outside of the skills of their sport(s). 

These days it is essential to train in the off-season to prepare the body for the intensity of competition.  To have more control of one's body, to be able to execute moves with more precision, one must have strength from the inside out.  He or she must also be able to perform over and over again without getting fatigued.  We train our athletes to improve their flexibility, balance, core strength, muscular and cardiovascular strength and endurance, speed, change of direction, agility and power in the off-season!  

We highly suggest commiting to both the semi-private, strength training and the group, metabolic conditioning. 

 

A proper off-season plan is systematic and progressive in nature; training doesn't begin the month prior to the season, it is many months in the making.  Our atheltes don't spend their season trying to get in shape, they are in great shape, confident, and ready to out-perform their competition and fine tune the skills of thier sport.

Open to Grades 7 - 12

Contact us 

Currently enrolling Limited Availability

PHASE 1

6 weeks
11/2 - 12/9

Next session Summer... Dates TBD

We highly suggest committing to both:

the semi-private, strength training
and the group, metabolic conditioning. 
  

Foundations

STRENGTH
2days/week

First we set the foundation; prepping muscles, tendons, ligaments, correcting any weakness/tightness, imbalances, that may have been causing aches, pains and potential injuries.

Focus on proprioception, muscular stabilization, endurance, flexibility, and balance

CONDITIONING
2days/week

This is a time for more volume and lower intensity. We will be focusing on building cardiovascular-aerobic, endurance; cross conditioning; running, cycling, and rowing. 

We also work on speed & agility mechanics, as well as deep core strength endurance.

PHASE 2

6 weeks
12/14 - 1/27

Currently In-Session.  We have a few spots available. Will accommodate for new 

participants.

We highly suggest committing to both:

the semi-private, strength training
and the group, metabolic conditioning. 

Specific Prep Period

STRENGTH
2days/week

This is the Specific Prep Period, where we will build more muscular strength and stamina. In this phase, we adjust the exercises, repetitions, number of sets, amount of rest and intensity to create a stronger athlete. We will be building on to the stabilization, endurance and flexibility we built in the previous period.

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CONDITIONING
2days/week

This is the Specific Prep Period, a time for volume and increasing intensity. We will be transitioning into anaerobic and aerobic endurance, utilizing more intervals and adjusting the rest periods between action:rest.

Speed & agility mechanics are now challenged in more intense drills and combinations.

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PHASE 3

6 weeks
2/1 - 3/10

Limited Spots Remaining

We highly suggest committing to both:

the semi-private, strength training
and the group, metabolic conditioning. 

Pre-COmpetitive Period

STRENGTH
2days/week

The Pre-Competitive Period. We will add some speed behind the developed strength to create a more powerful athlete. Maximum Strength and Power development in this phase of training by adjusting exercises, repetitions, number of sets, amount of rest and intensity.

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CONDITIONING
2days/week

the Pre-Competitive Period, more intensity! We will put anaerobic and aerobic endurance into action and develop more power. 

The athlete will be able to stay strong and powerful throughout the duration of the game or practice. High Intensity speed and agility drills and conditioning.

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Intersted in Signing Up?
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Tel: 610-390-8321

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