Assessment-driven training built for competition — explosive strength and athleticism, not bulk. Precision coaching for optimal technique and maximal results, with varied movement patterns to build resilient bodies.

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What athletes gain

⚡ Explosive strength & athleticism — not bulk

Builds power and athleticism — not size.

🎯 Precision coaching

Delivers optimal technique and maximal results through hands-on coaching.

🔄 Varied movement patterns

Builds resilient bodies that hold up to the demands of competition.

Why strength?

🏃 Performance foundation — not bulk

Strength training for sport improves coordination and force production — prerequisites for speed, power, and agility.

🌱 Resilience — not overuse

Exposure to varied movement patterns with proper technique can mitigate the risks of overuse.

📈 Long-term development — not burnout

Fun and variability promote sustained athletic development and can foster a lifelong commitment to fitness.

Real results

Two athlete progress reports from Spring 2026 (April 14–May 26, a 6-week block) show the kind of results this program is built to produce.

Athlete Profile — Competitive Ski Racer

Entered the program with prior training experience and a goal of building core and quadriceps power for on-hill performance. The standout: single-leg wall sit time more than doubled on the weaker leg, closing the left/right strength gap — a direct marker of the lateral symmetry that governs edge control and injury resilience.

Athlete Profile — Football Athlete

Training to meet the physical demands of tackle football, with a focus on lower-body power and posterior-chain strength. The standout: a 32% jump in vertical leap, backed by improved split-squat mechanics — patterns that carry directly into acceleration, deceleration, and contact.

Individual results vary based on starting point, sport, and training age. Figures are drawn from real Spring 2026 athlete progress reports; names and photos have been omitted.

Frequently asked questions

Is strength training safe for competitive athletes?

Yes — when supervised and programmed correctly. This small-group, assessment-driven format prioritizes technique, appropriate progressions, and movement quality matched to each athlete's training age and sport demands.

Is this class going to make my athlete bulky?

No — programming is built around speed, power, and movement quality, not hypertrophy. Loads and volume are dialed to develop athleticism and durability, the qualities that transfer directly to competition, not added size.

What ages is this best for?

Ages , for competitive athletes. Contact Sam directly if your athlete is outside this range.

How is Performance different from Foundations?

Performance is assessment-driven training built for competition, for athletes who already have a training base. Foundations is training for younger athletes and those looking for a positive fitness experience.

What's the training schedule and billing?

How big are the groups?

Small groups of .

Who leads the sessions?

of leads the programming and planning for Performance. Sessions are coached by a team of coaches trained on that programming, so your athlete gets consistent, high-quality coaching whether or not Sam is on the floor that day.

Testimonials

"Sam took the time to get to know my son. He was patient, easy to talk to, and made every session something my son looked forward to. As parents, we appreciated how present and genuine he was throughout — it felt like working with someone who truly cared."
— Parent of male soccer player, age 14

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