Sports Performance
Our sports performance program aims to teach female and male athletes how to develop their raw physical capabilities through a comprehensive strength and conditioning training regimen with a focus on technique instruction. In small groups, we holistically progress the athlete safely and incrementally through time-tested strength and conditioning methodologies that breed confidence, durability, and explosiveness. Because of our background in the sport of Olympic Weightlifting and college strength and conditioning, we see athletic development for sport athletes through the lens of teaching a set of movement skills rather than a “no pain, no gain” approach.
Membership Options
Monthly Membership
3+x/week or 2x/week
Training sessions each week; sport-specific strength and conditioning coaching and programming.
Session Packs
12, 8, or 4 workouts that can be used during any of our small group sports performance training sessions.
In-Season Plan
One session per week during open gym hours designed to keep the athlete strong, mobile, injury free and feeling physically confident during their competitive season.
FAQ’s
How does strength training work?
Strength training works by progressively demanding the body to produce force against an external object. Similar to playing a piano, the body learns how to do this more efficiently with practice and adapts itself to meet these demands over time. Because the exercises used to train force production require varying degrees of technique, it is critical to learn good form in order to maximize the athletic performance outcomes that come from proper strength training.
What if I have no experience in the gym?
Being a novice is the best place to be as a new trainee. Gains in athleticism come quickly at first and there are no poor habits to break. Our staff takes pride in the teaching component of learning how to train. Learning to lift properly is a lifelong skill that will serve the athlete in their sports career and beyond. STS is a great place for athletes to learn the skill of building athleticism.
I have other commitments, how often do I need to work out?
It depends on your sport and competition schedule. The top priority for sport athletes is being physically prepared and primed for competition dates. Therefore, training the right amount, at the right intensity, at the right times of year is important. That said, the gym is a place where trainees get out of it exactly what they put into it. In preparation for a competitive season and to maximize results, consistently training at least 3x/week is recommended.
What does “sport specific” training mean?
This term means that the program develops the athletic qualities required by a particular sport. For example, lacrosse requires powerful hip and knee extension, great control of the trunk, and mobility in the hips (among many other traits). Therefore, we design workouts to address these needs. Sport specific training does not mean we mimic sport movements in the gym. In some instances, this can actually compromise an athlete’s technique in his/her sport.
What if I’m dealing with an injury?
It is common for sport athletes to deal with injuries during training. Our job as coaches is to find a way to train around injuries and have the athlete feeling better walking out of the gym than when they came in. If an athlete is in pain, it is challenging for them to perform optimally. Therefore, it is in our best interests to dedicate time in the gym towards feeling healthy again.
Do I need to be a certain age to start training?
Not really. Training will look different based on the athlete’s developmental stage. There are almost always things we can do in the gym to help an athlete of any age. Early on, establishing great motor patterns and “practicing” the movements with an appropriate load will yield gains in strength and lay a foundation for future training. With a sensible program, there isn’t an increased risk of injury or stunting of growth.