January 22, 2018

The Futures (12-14yd Old)

The Futures is an introductory level program focusing on teaching the fundamentals of strength training, plyometrics, and movement.


Our primary goal is to allow our athletes to display competency with proper lifting technique and proficient movement mechanics.

We believe in teaching strength with a structured methodology that progresses athletes with the mindset of long-term athletic development.

To accomplish this our strength programming is centered around 4 Primary Movements: The Squat, Hinge, Upper Push, and Upper Pull.

By following these four movements you ensure that you have a well-rounded total body training program.  Which allows for a young athlete to train in an athletic manner and remove the majority of movements that do not focus on building a foundation of relative strength and neuromuscular control.

  • Hinge – this movement is a loading of the posterior chain (hamstrings, glutes, and low back) and refers to a ‘hip dominate’ exercise.  All athletes need to have strong and explosive hips.  This is the foundation of all Olympic based movements as well as jumping and sprinting. The Hinge should be the focal point of all strength training programs for athletes of any age.
  • Squat – this movement is an active loading of the hip, knees, and ankles. In my opinion, the squat is the best building block for lower body strength and power. This incorporates all the muscles of the lower body and is a great movement to build mobility and stability in the major joints of the lower body. Similar to the Hinge, the Squat should be a major focus of all strength training programs.
  • Upper Push – the Push movements are any upper body movement that moves the load away from the mid-section. This teaches the athletes how to forcefully extend their arms which is the foundation of overhead pressing (push press, jerk, and military press) as well as horizontal pressing (bench press). The upper push movements are also a great builder of stability in the anterior core.
  • Upper Pull – this movement category is the primary builder of relative strength in the upper body.  Pull movements refer to the movement of load towards the mid-section. When it comes to young athletes and upper body training the ratio of reps need to favor pull movements over push movements, roughly 2:1.

Each training program includes…

  • 2-3-4 Strength Training Days: Depending on the time of year.  In-Season and Off-Season have varied workloads to account for the competitive season. Training frequency depends on
  • Recovery Workouts: Recovery is the hidden key for all athletes.  At home, recovery protocols will be provided to each athlete.
  • Hands-On Coaching:  This allows each athlete to be 100% clear on the expectation, tempo of training, and technique for each specific movements.

We offer two different training programs for High School aged athletes:

Group Training: Customized training programs completed in a small group setting.  We keep our group small so that we can guarantee our athletes are performing everything with correct form.  In addition, small groups allow every athlete to receive personal coaching and individualized corrective exercises.  Our groups are only for athletes who are dedicated to the program and the other members of the training group.  We create an intense, motivating, and challenging training environment where every athlete can thrive.

Private Coaching: 1-on-1 coaching that is tailor fitted to the athlete’s individual goals and needs.  This program is designed for anyone that is new to strength training, returning from an injury or has a specific performance goal.  All sessions are 50-60 minutes and are 100% private and customized to your individual needs and goals.