Since 2012, we have been the leader in sports performance and fitness.  Our goal is to provide the absolute best program and experience for every client.

 

WHAT DOES AN LSA STRENGTH SESSION LOOK LIKE?

Squat Cleans

Back Squat

Elevated Snatch Deadlift

We have spent countless years trying to develop the ideal training session outline.  Each athlete requires a little customization and our goal is always to get the athlete ready to train, train and recover from training.  Below is a sample of what a 45 minute strength training session may look like:

4 Minutes (Foam Rolling) We use this for myofascial release (self massage) and to prime the body for a thorough dynamic warm-up.

6 Minutes (Dynamic warm-up)  We use a series drills and exercises to increase the body's range of motion, reduce the chance of injury and prepare it for strength training.  We use a dynamic warm-up to maximize the body's ability to produce power. 

35 Minutes (Strength training)  Set and rep scheme is dependent on the group.

  • Power Clean (from the knees)
  • Front Squat
  • Glute Ham Raise
    • FFE Split Squats
    • PB Front Plank
  • Supinated Grip Pull-ups
    • Weighted Pushups
    • Pallof Presses
    • 90 Degree MB Throws
  • Single Arm Military Press
    • DB Shrugs
    • PB Pikes

WHAT DOES LSA SPEED TRAINING LOOK LIKE?

Ladder Drills

Forpedal/Shuffle Drill

Below is a sample of what a 45 minute speed training session may look like:

8 Minutes (Dynamic warm-up)  We use a series drills and exercises to increase the body's range of motion, reduce the chance of injury and prepare it for strength training.

8 Minutes (Acceleration/Deceleration)  Teaching athletes how to start and stop properly using different body positions is the simplest way to make an athlete faster.

8 Minutes (Plyometrics)  Teaching athletes to minimize ground contact time is essential when creating a high speed athlete.

8 Minutes (Agility)  Training the athlete to change direction quickly and efficiently while creating ideal body position is a great way to increase athleticism.

8 Minutes (Energy System Development)  A fit athlete wears down the competition late in the game.

5 Minutes (Cool down)  We use a series of static stretches to lower the body's heart rate and start the recovery process.

Since 2012, we have been the leader in sports performance and fitness.  Our goal is to provide the absolute best program and experience for every client.

 

SEMI-PRIVATE TRAINING 

This training option is by reservation only and is 45 minutes in length.  The groups are formed with athletes of similar ability and aspirations.  The training consists of advanced strength training, including Olympic weightlifting.

PRIVATE TRAINING (1 TO 1)

This training option is by reservation only and is 45 minutes in length. Scheduling and the training program are finalized upon meeting with the client to discuss personal short-term and long-term goals.  If you are looking to get exactly what you need, this may be the right option for you.

JUNIOR ACADEMY (ages 8-12)

This is the introductory program for young children.  These groups are open to all to attend and are 45 minutes in length.  The young athletes will be introduced to dynamic flexibility, acceleration, deceleration, agility, plyometrics, general strength and fitness.

CONSULTING

This service includes a consultation, goal setting, program design, exercise illustrations and all components of a strength and conditioning program.  Pricing is based upon client's requests.

OTHER SERVICES

Adult Bootcamps

Combine Training

Collegiate Training Group

Team Training

Speaking Engagements

Nutritional Counseling

College Recruiting