strength training

High School Lacrosse: Off-Season Strength & Speed Camp starts in December

High School Lacrosse

Off-Season Strength & Speed Camps will be starting soon in December. These performance training camps are specifically designed for High School athletes, boys and girls ages 15-18.

These camps will be offered privately for individual teams, and not general open access. Doing so allows our Coaches to develop unique development strategy that is appropriate for each age group and team, as well as any Coaching Staff of the Team.

We use principles based on the long term athletic development model that allow us to design and implement highly effective performance training for athletes. 

All camps will train and educate your high school lacrosse athlete in the following topics of sport and competition:

  • Dynamic Warm Up and Game Day Specific Preparation
  • Explosive Power and Speed Development
  • Safe & Effective Resistance Training Methods
  • Nutrition for Maximum Performance
  • Injury Prevention and Dynamic Warm-Up
  • Mental Resilience Methods for Excellence in Competition

Overall, your athlete will walk away with redefined vision of his or her athletic and leadership potential. Rates are based on each Team's needs and total number of participants. 

Contact us today for more information and to set up a facility tour:


Group Fitness: Stronger and Redefined.

Experience strength and fitness in a whole new arena. We take your training to the next level in our high energy group classes led by certified coaches and surrounded by your peers.

Our performance-driven workouts are backed by the science of strength and conditioning. Our strategic methodology is based on long term athletic development for all adults, from beginner to advanced, for the benefit of your sustainable active lifestyle.

Classes are 60 minutes long and start with a dynamic workout to appropriately prepare you for the day's session. The workouts are designed to be tough and effective, taking you to your maximum potential. Every 4 to 8 weeks we cycle through different fitness modalities to potentiate your progression to total fitness.

Strength for Endurance Athletes: Injury Prevention/Rehab for Knee

In sport, it is not uncommon to experience an injury. Injuries are not necessarily caused by a certain exercise, rather injuries are a product of muscular asymmetry, dysfunction, trauma, or overuse. If your goal is to maximize your personal strength and performance, it will be important to appropriately prepare the muscles and joints to perform the tasks necessary to achieve your goal. 

In both recreational and competition sports, knee injuries are some of the most common. Whether you are training to be elite on the field or simply to improve your general health, quality of movement and strength in the knee will dictate stability and overall performance. We have selected a few exercises to help demonstrate how to restore function back to the knee and hips. 

The first exercise in the video, the Petersen Step Up, is a great exercise to use to "re-program" the muscles of the foot, ankle, and knee to be responsive to the forces of the ground. This exercise specifically activates the quadriceps, particularly the VMO (Vastus Medialus Obliquus), which helps to stabilize the knee. 

The second exercise is a Front Foot Elevated Split Squat. This exercise will help restore function back to the hips and knees, bringing balance and strength and often relieving back pain for those with tight hip flexors. When the legs are able to operate independently and efficiently, you reduce compensatory patterns which eventually build up to injury.

Both of these exercises can be easily modified and progressed to meet the needs and ability levels of the athlete. Try them out, let us know how you feel!


Dallas Cowboys' Brandon Carr: Pre-Season Strength and Power Training

We are nearly one month away from the first week of NFL pre-season games! Our Dallas Cowboys will face the Los Angeles Rams in Week One. This off-season, we had the opportunity to work with the starting cornerback, Brandon Carr! Coach Ron Incerta and Coach Felipe Gutierrez worked with Brandon on his speed, power, and strength. Here is a quick clip from this morning's two and half hour training session: