Bring your sport. We program for it.
Sports Performance is a coached program for athletes with a season to train for. Football, hockey, wrestling, soccer, lacrosse, basketball, baseball, track, MMA, jiu-jitsu, judo. We start with a written assessment, build a plan around your sport and your honest numbers, and coach you through it.
Most members here have tried the high-school weight room or a generic personal trainer and walked away. They wanted real periodization, in-season and off-season blocks, and a coach who watches the sets that matter.
Sixty minutes with a coach. Movement screen, lift testing, written recommendation. Free. No card.
Periodized blocks across the year. Loads scale to your real numbers, not a chart.
Stronger, faster, harder to injure. Built for the demands your sport puts on the body.
Start with a free athletic assessment.
Bring your sport, your background, and your goals. Sixty minutes with a coach. Movement screen, lift testing, a conversation about the season ahead. You walk out with a written recommendation. No card. No pressure. No upsell.
Bring the sport.
We build the plan.
The Sports Performance floor runs for high-school athletes, college athletes, post-college rec athletes, fighters in camp, and adults who still compete. Same coaches. Different program per athlete.
- Football and lacrosse
- Wrestling and BJJ
- MMA and boxing
- Hockey and soccer
- Track, sprint, and field
- Basketball and baseball
- Tennis and golf
- Powerlifting and strongman
- Olympic weightlifting
“We do not run one workout for the whole floor. The plan changes with the sport, the season, and the body in front of us.”
A 60-minute session.
Sessions follow the same four-block shape every day so the program is repeatable and the coaching stays focused. About ten athletes on the floor. The whiteboard runs the plan. The coach runs the floor.
- Loads scale to your real numbers
- Coach watches the reps that matter
- Sessions logged in the Training Hub
- Plateaus get diagnosed, not ignored
- 01
Movement prep
0–10 MINJoint mobility, sport-specific activation, and ramp-up sets. By the time the working sets start, your tissues are warm and your CNS is awake.
- 02
Strength or power block
10–30 MINCompound lifts on the day plan. Sets, reps, and tempo coached. Plyometrics or speed work programmed in for power days.
- 03
Accessory + conditioning
30–50 MINTargeted accessory work plus an energy-system piece matched to your sport. Sled, sprint, intervals, or contact prep.
- 04
Cool-down + log
50–60 MINMobility, breath work, and the part most gyms skip. We write down what you did so next week starts from the right place.
Is the Sports Performance floor your fit?
- A high-school athlete who wants real coaching, not a high-school weight room
- A teen athlete preparing for college tryouts or recruitment
- A college or rec athlete in or out of season
- A fighter in camp who needs strength and conditioning that supports the sport
- A post-college adult who still competes and refuses to coast
- A parent who wants their athlete to lift safely with a coach watching
- An athlete coming back from injury who wants a coached return
- An athlete whose program at the school is one-size-fits-all
- You want a daily 90-minute group metcon. Not our style.
- You want a class with no coach in the room. Try a globo-gym.
- You need rehab only. See a PT first, then come to us.
- You will not log your sessions. The program needs continuity.
The plan does not live in a notebook.
The Hub holds your plan, your lift log, your conditioning zones, and your recovery work. Off-day work shows up automatically. Plateaus get flagged. Continuity stops depending on memory.
- Lift log per session
- Sport-specific off-day work
- Conditioning zones tracked
- Coach-visible feedback loop