Whether you are looking to lose weight, build muscle strength, increase endurance, maintain a healthy exercise routine or train for a 5K, our coaches will work with you and a group of 2-6 people to develop a training program that works best with your lifestyle and athletic ability. You will follow an individualized program based on your initial assessment, training level, and personal goals. Every program includes a dynamic warm-up, mobility, stability, flexibility, strength, power, and conditioning work.
Individualized Adult Performance Training in a
Semi-Private Setting
Our individualized adult performance training program in a semi-private setting is designed for adults looking to optimize their physical fitness, improve performance, and achieve their personal health goals. The program begins with a detailed, comprehensive assessment that evaluates all key areas of fitness, including mobility, stability, strength, speed, conditioning, and force production. Based on this assessment, we create a customized training plan that addresses each individual’s unique needs, while allowing them to benefit from the motivation and camaraderie of a semi-private environment.
Individualized Adult Performance Training in a
Semi-Private Setting
Our individualized adult performance training program in a semi-private setting is designed for adults looking to optimize their physical fitness, improve performance, and achieve their personal health goals. The program begins with a detailed, comprehensive assessment that evaluates all key areas of fitness, including mobility, stability, strength, speed, conditioning, and force production. Based on this assessment, we create a customized training plan that addresses each individual’s unique needs, while allowing them to benefit from the motivation and camaraderie of a semi-private environment.
1. Mobility Assessment
Mobility is crucial for maintaining healthy joints and preventing injuries. The mobility assessment evaluates range of motion (ROM) across key areas such as the hips, shoulders, spine, and ankles. By identifying any restrictions or stiffness, we can create targeted interventions that help improve flexibility and joint health, making everyday movements easier and more fluid.
2. Stability Testing
Stability is essential for preventing injuries and enhancing performance in both athletic and everyday activities. This phase of the assessment focuses on core stability, balance, and control of movement. Single-leg balance tests, core endurance exercises (e.g., planks and side planks), and stability drills are used to assess the body’s ability to maintain alignment and control during both static and dynamic movements.
3. Strength Testing
Strength is a key component of fitness for adults, contributing to better functional movement, increased metabolism, and improved overall health. We assess strength through key functional exercises like squats, deadlifts, and presses. This helps identify any muscle imbalances, weak areas, or potential limitations, allowing us to develop a program that addresses these specific needs while promoting balanced strength across the entire body.
4. Speed and Agility
While speed and agility are often associated with athletes, they are important for maintaining overall fitness and movement efficiency as adults. The speed and agility assessment includes drills such as short sprints, quick directional changes, and reaction-based exercises to evaluate how quickly and effectively the body moves. These drills not only improve physical performance but also support better coordination and balance in daily life.
5. Conditioning Evaluation
The conditioning component assesses cardiovascular endurance and overall stamina. Using interval-based testing such as the bike 3 min FTP test or shuttle runs, we gauge aerobic and anaerobic capacity. This helps us understand how well the body handles prolonged or high-intensity activities, ensuring that we can create a conditioning plan that meets your goals—whether it’s to improve fitness for recreational sports, daily activities, or weight loss.
6. Force Plate Analysis
The force plate test is a sophisticated tool used to assess how efficiently you generate and transfer force during movements like jumping, landing, or sprinting. This analysis helps us understand your explosive power, balance, and symmetry, and how effectively your body uses energy. The data from the force plate is invaluable for refining your strength and power training, ensuring both safety and optimal progress.
Custom Program Design
After the assessment, a personalized training plan is developed. This plan focuses on improving the specific areas identified during the assessment, ensuring that each individual’s goals are addressed. The semi-private setting allows for personal attention while providing a group dynamic that encourages consistency, motivation, and accountability.
Mobility and Flexibility Work
If mobility restrictions were identified, the program includes dynamic stretching, foam rolling, and joint mobility exercises to improve range of motion. Regular mobility work helps prevent injury and allows for greater freedom of movement in workouts and daily life.
Stability and Core Strength
Core stability exercises are integrated to improve balance, posture, and control. Functional exercises such as planks, anti-rotation movements, and single-leg work are included to strengthen the stabilizing muscles, reducing the risk of injury and enhancing overall movement efficiency.
Strength Training
Strength training is tailored to improve overall muscle tone, functional strength, and body composition. We emphasize compound movements (like squats, deadlifts, and presses) that build balanced, full-body strength. Progression is gradual, ensuring that each individual can improve safely and effectively.
Speed, Agility, and Power Work
Speed and agility drills are incorporated to enhance coordination, balance, and quickness. For those looking to maintain or develop explosive power, plyometric exercises and strength-based power movements are included to improve athletic performance and general physical vitality.
Conditioning and Endurance
The conditioning program is designed to improve stamina and cardiovascular health. Depending on the individual’s fitness level and goals, it may include interval training, circuit-based workouts, and aerobic conditioning. This helps improve overall endurance and support healthy weight management.
Progress Monitoring and Adjustments
Throughout the program, we regularly track progress and make adjustments as needed. Retests and check-ins are scheduled to ensure that each individual is advancing towards their goals. The semi-private setting allows for constant feedback from coaches, while also fostering a supportive group environment where individuals can thrive together.
This individualized adult performance training program is perfect for those looking to improve their fitness and performance while enjoying the benefits of a structured, personalized plan and the encouragement of a semi-private training environment.