High School Performance Training: 9th-12th grade: 15-17yrs old



  • Dynamic Warm-ups (CNS Activation with Joint and Muscle Prep)
  • Warm-ups are based off of training experience, sports played and overall athleticism.


  • Lateral, Horizontal and Vertical
  • Multiple levels of progressions with emphasis on maximizing horizontal power/speed as it relates to all sports on the high school level.

Movement Mechanics

  • Lateral, Linear, and Multidirectional
  • Technical and complex drills (loaded and unloaded) with full speed application drills
  • Major emphasis on resisted and assisted movement patterns such as sprints and jumps

Sport Specificity

  • 2-3 Drills daily dedicated to the specific sport movement



3-Week Training Blocks

  • Exercises choices for each day are maintained for 3 weeks
  • Assigned volume (sets and reps along with tempo) will increase week to week within a given training block.
  • New exercises will be assigned each day for a new 3 week training block with different loading patterns.

Week 1

  • Learn proper muscle action while performing the appropriate exercise
  • Low- moderate volume ( sets of 5-8 reps) low- moderate intensity
  • Learn proper tempo with isometric contractions to gain proper control of eccentric and concentric movements.

Week 2 

  • High volume (sets of 8-15 reps) with moderate intensity
  • Higher tempos with longer reps with speed and time under tension per set
  • Short rest periods to stimulate muscle growth (hypertrophy)

Week 3 

  • This week consist of very high intensity and low volume ( sets of 1-4 reps)
  • Explosive tempos with heavy weights fast or lighter weights with variable load (i.e squat jump with trap bar and bands)
  • Sports-Specific movements are relative on week 3
  • Speed and power sports will have a lot of variable resistance such as ( soccer, tennis, volleyball, golf, gymnastics, cheerleading, baseball and softball)
  • High contact sports athletes such as football, lacrosse, basketball and some baseball need to gain muscle mass will have heavy loads that they can manipulate very well.