Sports Performance

Children exercising on plyometric boxes in a gym, with a USA flag with rainbow colors and a locker room door in the background.

A young boy with blonde hair working out with a medicine ball in a gym, wearing a white Jordan t-shirt and red shorts.

A young man lifts a barbell with yellow and green weight plates in a gym with a blue wall that says 'UP THE SHDS' in orange letters.

Athletes don’t just need hard training - they need the right kind of training. Our Sports Performance program builds proper movement, strength, and confidence in a supportive, small-group environment. Using proven strength and conditioning methods grounded in Olympic Weightlifting and time-tested training systems, we help athletes get faster, stronger, and more durable without the “no pain, no gain” mentality. Every session is designed to elevate performance safely, steadily, and with real results.

The STS Philosophy on Developing sports athletes

Overarching Goal

Develop power that transfers over to sport, and foster enthusiasm for the training process.

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What is Power?

Strength expressed rapidly.

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Why Enthusiasm?

Long term athletic development depends on consistency. Enthusiasm for training breeds a willingness to keep showing up.

Phase 1

Establish basic movements competency

Sees near instant gains in the ability to produce force that will transfer to sport

Learns how to control their body to produce a desired movement pattern

Expands their level of general physical preparedness (GPP)

Gets acquainted with working out

Phase 2

Learn the most effective, time-proven strength and conditioning exercises

Continues to see rapid improvements in raw physical capabilities

Acquires a deeper understanding of how to control their body in an aggressive, sport-specific manner

Develops an intrinsic desire to engage with the training process – seeing effort in the gym help them become a better player

Phase 3

Train to incrementally improve these exercises

Creates significant changes in their ability to be physically dominant in their sport

Believes that “the work works” because of their physical transformation thus far

Feels more self sufficient with proper execution of fundamental strength and conditioning exercises

Constants

A focus on the fundamentals

Developing higher levels of GPP

Great exercise form

Striving for progression

Pain-free movement

Facilitating meaningful relationships in the gym

Adjustments based on how the athlete’s body is feeling

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