Functional strength involves resistance work aimed at directly enhancing the performance of movements related to an athlete’s relevant sport(s). Functional strength assessment helps the athlete, and their Coach, to identify areas of need for improving the athlete’s performance in these movements.

The core is the group of trunk and hip muscles surrounding the spine, abdominals, and hips. They spare the spine from excessive load, and are essential  for the safe and sustainable load transfer between the upper- and lower-body. Pre-Hab exercises aim to allow the body full range-of-motion along the kinetic chain. Such range-of-motion is essential in helping the athlete to stave off muscular and other soft-tissue tweaks and injuries.

Lower-body strength work includes movements such as lunges, squats, deadlifts, leg press, etc., help the athlete to develop lean muscle mass, stability, and speed - the foundation for the everyday movements of endurance sports and injury prevention.

Upper-body strength work utilizes compound movements to develop lean muscle mass and increase bone density, leading to improved flexibility and range of motion.

It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises.

Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increase power (speed and strength). These types of exercises focus on learning to move from a muscle extension to its contraction in a rapid or ‘explosive’ manner.