Athletes performing hurdle mobilityOur scholastic program offers a structured and progressive training experience designed to enhance a high school athlete’s strength, speed, power, and conditioning. The program aims to help athletes maximize their potential and prepare them for the demands of high school sports and beyond.

Annual Plan

We provide year-round training for high school-aged athletes, following best-practice coaching methods to ensure safe and effective performance gains. The annual plan is divided into 13 four-week training cycles, known as a Macrocycle in coaching and sports science. This structure strikes the ideal balance between consistency for ongoing adaptation and variety to prevent overtraining, staleness, and boredom.

Training Cycles

Each annual plan consists of 13 four-week training cycles, referred to as Mesocycles by sports scientists. Every cycle follows a progressive and cyclical approach, allowing for continual improvement.

Weekly Structure

Each four-week cycle contains four training weeks. Within each week, athletes participate in three distinct session plans, offered over a six-day period:

  • Session Plan 1: Monday and Tuesday

  • Session Plan 2: Wednesday and Thursday

  • Session Plan 3: Friday and Saturday

Session Format

Athlete performing standing long jumpEach 60-minute session follows a consistent structure:

  • Dynamic Warmup: Reduces injury risk and prepares the athlete for training.

  • Daily Assessment: Utilizes advanced sports science technology—typically seen only in professional sports—to assess jumping, throwing, or hamstring strength, depending on the day. This data helps monitor each athlete’s physical status over time.

  • Movement Drills: Includes sprint drills or hurdle mobility exercises to improve movement efficiency and mobility.

  • Speed & Power Training: Focuses on speed, change of direction, and/or plyometrics to develop explosive athleticism.

  • Strength & Power: The second half of the session is dedicated to strength and power training in the weight room. Athletes receive coaching on proper technique and use industry-leading equipment and technology.

  • Conditioning: Each session concludes with a brief but intense conditioning segment to build the endurance and capacity required for their sport.

End-of-Cycle Assessments

During the fourth week of each cycle, athletes are tested on speed, change of direction, jumping, and strength. These assessments benchmark performance and track improvements. After testing, parents and athletes receive detailed reports outlining progress and development.