Frequently Asked Questions

SPORTS PERFORMANCE:

  • Sports performance training is a structured approach to improving an athlete’s strength, speed, power, coordination, and movement quality in ways that transfer directly to their sport. For youth and high school athletes, this type of training focuses on long-term athletic development rather than short-term results. At STS, we think of athletic development as a multi-year process although results take place within a matter of weeks. Our programs are designed to build strong movement fundamentals, reduce injury risk, and help athletes coordinate their bodies more efficiently and explosively as they grow and mature.

    Unlike general fitness programs, sports performance training is intentional, progressive, and tailored to the physical and developmental needs of young athletes.

  • Athletes can begin sports performance training as soon as they are able to follow instructions and demonstrate basic movement control, which is often between 8-13 years old. Rather than focusing on heavy weights, early training emphasizes proper technique, coordination, balance, body control, and enthusiasm for the training process.

    As athletes progress into high school, training can gradually become more structured and intense. Progression is dictated by the athlete’s body signaling that it is prepared for more in addition to their training age—not just their chronological age.

  • Yes—when coached for proper technique, using appropriate loads, and properly supervised, sports performance training is both safe and hugely beneficial for young athletes. Programs are built around age-appropriate exercises, sound biomechanics, and gradual, incremental progressions.

    In fact, well-designed strength and movement training has been shown to reduce injury risk by improving joint stability, muscular balance, and overall movement quality. Safety is prioritized through qualified coaching, appropriate loading, and constant attention to great technique. In addition, training has shown to improve confidence, self esteem, and psychosocial well being in youth athletes.

  • Sports performance training focuses on developing athletic qualities that support success across sports, such as speed, strength, power, endurance, and movement efficiency. Personal training often prioritizes general fitness or aesthetics, while team practices are typically skill- and strategy-focused.

    Sports performance training bridges the gap by addressing physical development in a systematic way that complements sport practices rather than replacing them. With the increasing number of sport demands of today’s athlete, it is critical that time is invested in developing the athlete’s body to withstand the higher amount of sport practices and games. The goal is to help athletes move better, train smarter, and stay healthier throughout the season and off-season.

  • Youth and high school athletes train with us from a wide variety of sports, including football, lacrosse, soccer, basketball, baseball, volleyball, track and field, wrestling, and more.

    While sport demands differ, the foundation of athletic development remains consistent. Training programs are adjusted to meet the specific needs of each athlete and sport, whether the goal is improving speed, strength, power, or durability.

  • Most youth and high school athletes benefit from training two to four times per week, depending on their age, sport schedule, and training experience. Younger or newer athletes often see excellent progress with fewer sessions, while more advanced athletes may require higher frequency to continue developing.

    Training plans should account for school sports, recovery, long-term development, and growing as a well balanced human being rather than maximizing volume for short-term gains.

  • Sports performance training is appropriate for athletes who want to improve their athletic ability, build confidence in the weight room, and reduce their risk of injury. It is especially beneficial for athletes entering middle school or high school, transitioning between seasons, maintaining their health and explosiveness in-season, or preparing for higher levels of competition.

    A free consultation with STS can help determine the best starting point and ensure training is aligned with your child’s current abilities, goals, and sport demands.

  • Strength training works by progressively demanding the body to produce force against an external object. Similar to playing the 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.

  • 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.

  • 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.

  • It is common for 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.

OLYMPIC WEIGHTLIFTING:

  • Olympic weightlifting is a competitive strength sport focused on two dynamic lifts: the Snatch and the Clean & Jerk. Unlike general strength training, which often emphasizes slower lifts such as squats or presses, Olympic weightlifting develops explosive power, speed, coordination, mobility, and technical precision.

    While CrossFit may incorporate Olympic lifts as part of conditioning workouts, Olympic weightlifting training prioritizes proper technique, structured progressions, and long-term athlete development. Coaching focuses on mastering movement quality and building strength and power in a systematic way.

  • Yes—beginners can absolutely learn Olympic weightlifting, and many successful lifters start with no prior experience. Beginner Olympic weightlifting programs emphasize learning proper technique, developing mobility, and building positional strength before progressing to heavier loads.

    Coaching is scaled to the individual, ensuring that new lifters learn the Snatch and Clean & Jerk safely and effectively. Olympic weightlifting is not reserved for elite athletes; it is a skill-based sport that can be learned at any age with proper instruction.

  • When coached appropriately, Olympic weightlifting is safe and highly beneficial for youth and teenagers. Training programs for younger athletes emphasize proper movement mechanics, body control, and gradual progression rather than maximal loading.

    Research consistently shows that supervised strength and weightlifting programs can reduce injury risk, improve athletic performance, and support long-term physical development. Safety is ensured through qualified coaching, appropriate loading, and a strong emphasis on technique.

  • Athletes can begin learning Olympic weightlifting movements once they demonstrate the ability to follow instructions and perform basic movement patterns with control—often during late elementary or middle school years.

    Early Olympic weightlifting training focuses on technique, coordination, and mobility rather than heavy weights. As athletes mature into high school, training can gradually progress to more structured strength and power development based on readiness, not just age.

  • Yes. Olympic Weightlifting is an excellent training option for adults who want to improve strength, power, mobility, and overall athleticism—even if they have no intention of competing.

    Many adult lifters train Olympic Weightlifting for fitness, personal challenge, or skill development. Coaching is individualized to match goals, experience level, and training history, making Olympic weightlifting accessible for recreational lifters as well as competitive athletes.

  • Most Olympic weightlifters train between three and five days per week depending on experience level, goals, and recovery capacity. Beginners often see excellent progress training three times per week, while more advanced lifters may train more frequently.

    Training frequency should support consistent progress without compromising technique or recovery. Quality coaching helps determine the appropriate balance between training volume, intensity, and rest.

  • All of our athletes receive a semi-individualized program that they are coached through within a small group when they come in to train. A typical Olympic weightlifting session begins with a structured warm-up focused on mobility, activation, and movement preparation. This is followed by technical work on the snatch and/or clean & jerk, often broken down into progressions or variations.

    Strength work, such as squats or pulls, is commonly included to support the Olympic lifts. Sessions conclude with accessory work or recovery elements designed to support long-term development and injury prevention.

    A free consultation with STS can help determine the best starting point and ensure training is aligned with your child’s current abilities, goals, and sport demands.