Williamsport, MD

Youth (Grades 3-6)

This program focuses on developing and expanding a young athlete’s fundamental movement skills. This establishes a child’s athletic foundation for improved performance, injury prevention, and long-term enjoyment of sports participation. Drills, movement exploration, and competitive games are all used to develop movement skills. They will also learn about resistance training and begin developing their strength and physical resiliency. Bodyweight training, gymnastics foundations, resistance bands, and light implements are used to teach them the fundamentals of strength. A 50-minute class consists of: Warm-up, Movement Training, Strength Training, Fitness Game.

• 1:9 coach to athlete ratio
• Personal customizations designed to reach their goals

Athlete (Grades 7-12)

This program focuses on more advanced athletic movement: skill-building, speed, agility, and power. Athletes are coached to develop their movement skills with deliberate practice and intensity. The athlete will train in the weight room with a focus on using proper technique to increase force production abilities. They develop specific types of athletic strength through bodyweight, barbell, kettlebell, dumbbell, and elastic exercises.

There is an increased emphasis on the specific type of joint and core stability and mobility to reduce their risk of injury. A 60-minute class consists of: Warm-up, Power Training, Speed & Movement Training, Strength Training, Mobility Training.

• 1:6 coach to athlete ratio
• Personal customizations designed to reach their goals

Volleyball Athlete

This program is designed specifically for volleyball players to enhance speed, reactive agility, and explosive power. These sessions follow a structured strength and injury reduction program, providing a personalized training experience. Our goal is to help athletes increase hitting power, elevate playing speed, change direction swiftly, and develop into more dominant players. Each 60-minute class consists of: Warm-up, Power Training, Speed & Movement Training, Strength Training, and Mobility Training.

• 1:6 coach to athlete ratio
• Personal customizations tailored to each athlete’s goals
• Improvement in speed, strength, and explosive power
• Variety of training times to fit busy schedules

College Athlete

This program focuses on advanced athletic movement for the collegiate level including speed, agility, and power. Athletes are coached to master their movement skills with deliberate practice and intensity. Athletes will train in the weight room with a focus on using proper techniques to increase force production abilities. They develop specific types of athletic strength through bodyweight, barbell, kettlebell/dumbbell, and elastic exercises. There is an increased emphasis on the specific type of joint and core stability and mobility to reduce their risk of injury. Each 60-minute class consists of: Warm-up, Power Training, Speed & Movement Training, Strength Training, and Mobility Training.

• 1:6 coach to athlete ratio
• Personal customizations tailored to each athlete’s goals
• Improvement in speed, strength, and explosive power
• Variety of training times to fit busy schedules

Adult Training

Our unique personal fitness classes provide an excellent physical challenge whether you work out regularly or if you’ve never made personal fitness a priority in your life. We offer two separate types of classes depending on the day of the week, with Strength & Tone classes on Monday, Tuesday, Thursday, and Friday and HIIT classes on Wednesday and Saturday.

• 1:9 coach to athlete ratio
• Personal customizations designed to reach their goals

Adult Strength & Tone

In our Strength & Tone class, we spend each individual session focusing on specific areas of the body, working to improve overall muscle strength and mobility. These classes will not only have you “feeling the burn,” they’ll focus on compound and isolation exercises to make you stronger and more toned than when you walked in. Each workout will last 60 minutes and will be tailored to match each person’s individual needs.

Adult HIIT

In our High-Intensity Interval Training (HIIT) class, we will work on high-intensity intervals mixed with rest periods for the most efficient results. The goal of these sessions is to get your heart rate up, then to let it rest enough to do it again. This technique has a number of physical benefits including reduced resting heart rate and blood pressure, significant calorie loss, and increased metabolism. We have a variety of formats for HIIT (Tabata, EMOM, AMRAP) to keep our workouts fresh and fun. You’ll leave class feeling better than you could have ever imagined!