Sport Specific Strength, Speed and Power Training

Sport specific resistance training to build speed, strength and power can be the off season tool that puts you ahead of the competition. Sport specific resistance training is now used in just about every sport for improved performance as well as for injury prevention, and it is part of a well rounded and balanced annual training plan. But resistance training must be sport specific in order to be effective.

Incorporating resistance training into your triathlon, cycling, or running plan can be difficult. You need the correct mix of exercises, resistance, and training phases to accurately apply your efforts to your sport.

Your strength or power plan should address your limiter or weakness, your individual genetics (fast twitch or slow twitch), your sport (sprint or long course), and your goal or "peak" date. Strength training can detract from the quality of your sport training if incorporated at the wrong time and intensity.

Our coaches can assess you and help you design a program that is most productive and safe. Often a few sessions will give you the tools necessary to make the most out of the time you spend in the gym, or design an efficient program you can perform in your own home.

We can take pictures of recommended exercises for your reference, and we can build out a strength training macro plan for your season. This macro plan includes the length and mix of the following phases...

Strength Acclimation- Jumping into strength training without acclimating your tendon, joint, and ligaments is the formula for an injury. This phase is a necessary foundation for harder work to come.
Strength Endurance- When you are running up or climbing a steep hill you need strength endurance. This type of training increases power at lactate threshold.
Maximal Strength- This phase increases muscle size and force output, and lays the foundation for power.
Power Phase- Power training must be used carefully and prescriptively but is highly productive. Power training is strength + speed and is what you need for sprints, jumps, and out of the saddle efforts.
Injury Prevention / Maintenance- If you have experienced an injury, muscle imbalance, or have a flexibility issue your strength plan should address this area of weakness. There are certain exercises you should incorporate year round to ensure your injury does not become chronic. Strength and stability maintenance may be a requirement for you to continue to train and race optimally.

Single Private Session / Assessment $85 per (one hour)- Please call 770-602-5154 to schedule a private session.

5 Session package $65 per session

10 Session package $55 per session

Group Sessions - Meet Mon/Wed/Fri 8am or Mon/Tues/Thurs/Fri at 5:30pm-

2 Person- $40 per person

3 Person- $30 per person

4 Person- $25 per person

5 Person- $20 per person

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