Competitive Performance (Middle School)

Service Description

Competitive Performance is our middle-school sports performance training program. Our goal is to provide a specialized and age-appropriate fitness program designed to enhance the physical attributes and skills needed for various sports among middle school students, typically ranging from sixth to eighth grade. This type of training aims to develop athleticism, sport-specific skills, and overall fitness while considering middle school students' unique needs and stages of physical development. MONDAY & WEDNESDAY: A comprehensive full-body training session focusing on lower body strength and power, followed by targeted upper body strength, hypertrophy, and muscle endurance exercises for a well-rounded training session that ensures we build a proper foundation for longevity. Lower Body Emphasis: 1. Warm-Up: Begin with dynamic stretches and light cardio to prepare the body. 2. Compound Lifts: Execute fundamental lower body exercises like squats, deadlifts, and lunges to target major muscle groups and enhance strength and power. 3. Plyometrics: Incorporate explosive movements like box jumps, jump squats, and bounding to improve power and agility. 4. Isolation Exercises: Perform targeted exercises such as leg presses, leg curls, and calf raises to isolate specific muscle groups and promote balanced development. 5. Core Work: Integrate core-strengthening exercises to enhance stability and support lower body movements. TUESDAY & THURSDAY: A well-rounded full-body training session that primarily emphasizes upper-body strength and power, followed by targeted lower-body strength, hypertrophy, and muscle endurance exercises to ensure comprehensive muscular development. Upper Body Emphasis: 1. Warm-Up: Initiate the session with dynamic stretches and light cardio to prepare the upper body muscles. 2. Compound Lifts: Execute critical upper body compound exercises such as bench press, overhead press, and pull-ups to build strength and power in the chest, shoulders, and back. 3. Power Movements: Incorporate explosive movements like medicine ball throws, plyometric push-ups, or kettlebell swings to enhance upper body power. 4. Isolation Exercises: Include targeted exercises like bicep curls, tricep dips, and lateral raises to isolate specific muscle groups and stimulate hypertrophy. 5. Core Engagement: Integrate core-strengthening exercises between upper body sets to enhance overall stability.