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Strength & Conditioning Program

 For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. 1 Timothy 4:8

Program Design

Through understanding the movement patterns and the energy systems involved in athletics, sports specific training plans are created to keep the athletes safe and excel physically. In certain cases depending on previous injury or dysfunction, training plans are also individualized. Programs include the following avenues/types of training: Plyometric, High Intensity Interval, Olympic Lifting, Powerlifting, Mobility, Proprioception Work, Speed Work.

Coaching Style

Our belief is that intrinsic motivation is the greatest way to reach maximum potential. It is our goal as coaches to facilitate that through goal setting, encouragement, and positive reinforcement.  Ultimately if we are performing for an audience of one (Jesus) motivation should not be an issue and that is what we try to instill.  


Something that is really important to the program is proper progression. Proper progression ensures long term success and safety. Progression is a slow process that gets an athlete from a simplistic movement with few degrees of freedom to more complex multi-joint movements. In our program movement, joint integrity, spinal integrity,  posture, proper muscle activation must come before any added resistance or load is applied.

Pre-Adolescent and Adolescent Training

Everyone knows how difficult it is to break a habit. The longer and more established the habit, the greater challenge it is to correct. In athletics it is no different when it comes to fundamental movement patterns. When essential movement patterns are established later in life, it becomes more of a challenge to correct the dysfunction. For example, if you are an adult and did not learn proper spinal posture through activation of the Trapezius, Rhomboids, and Lats as a child; chances are you struggle with Thoracic Kyphosis (rounded upper back). Unless intense daily focus is placed, it is nearly impossible to correct this posture because it is movement you have been doing for years. Plain and simple, the younger you learn and practice good human movement patterns the better. This is true for athletes and non-athletes alike.

There are in fact movement patterns and body position habits that minimize injuries, create greater power output, and decrease chronic pain. Best practice in movement is possible and can be achieved. The natural question is “where is my child going to learn it”? Well with PE in schools becoming obsolete and sports coaches who do not have the information or have not been trained to teach it, the options are limited. From my experience working with many athletes from all levels and age groups the weight room/ gym is the best place to learn it. After hearing the words weight room I am sure for many of you it conjures up images of immature, gangly kids with a look of torture or “please help me” as they are getting crushed by load of weight on their backs. I fully understand and have personally witnessed this scenario. Loading weight prematurely before adequate movement, midline stability, posterior activation, and mobility are achieved is a tragedy.

Now days too much emphasis is placed on athletic achievement at a young age and many Strength and conditioning coaches will play into this and train pre-adolescents in a way that will give them the quickest gains even if optimal movement is not there. Even though the movement pattern is not optimal if you keep placing a load on the body it will adapt and get stronger, it is physiology in it’s simplest form. We strive to make sure the movement is optimal before adding weight to get the most benefit down the road.



  1. Work for the Lord and not for man. Colossians 3:23 (Always remembering why we do what we do).
  2. Exceptional technique and proper progression.
  3. Programing in a way that is sports specific, individual specific, and evidence based.
  4. Keep student-athletes injury free by preparing their bodies for the rigors of their specific sport. We will accomplish this by replicating movement patterns that they will see in competition as well as consistent pre-habilitation exercises.
  5. Provide an opportunity for the student-athletes to perform at the highest possible physical level by challenging the body with external stimulus’s that cause the body to adapt and become stronger.
  6. Prepare students-athletes for College athletics by progressing to a level of intensity and technique that is expected in College.
  7. Glorify Jesus!