2024 Summer Training.

Want to learn how to Strength Train? A strong athlete is a better athlete, and now is a great time to learn how to build strength for your sport.
Training Details
Let's Start Training
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Intro to Strength, Plus Game Speed Agility

Each athlete will be introduced to the four main barbell lifts (Squat, Deadlift, Bench, and Press) and advance to more explosive movements like Power Cleans as their strength and form improves. In addition to strength training we will prepare the athlete with speed and agility drills to translate his strength and power to the field.

Our Goal:

  1. Learn the Proper Technique of Each Lift in a Safe Proficient Manner
  2. Increase Strength as lifting form improves.
  3. Become "Game Ready" Fast!
Let's Start Training
Max Deadlift

Sample Training Week

Each athlete will have access to his training program and his numbers will reflect his ability and progress.

Day 1 - Monday

  • Warm Up:
    Legs and Hips Activation Drills

  • Plyometrics & Power:
    Foundational - Squat Jumps, Lateral hops, Power skips

  • Strength Training:
    Barbell Squat or Squat Variant - 3x5
    Bench Press or Variant - 3x5
    Deadlift or Variant - 1x5
    Plank - 2x60sec

Day 2 - Wednesday

  • Warm Up:
    Legs and Hips Activation Drills

  • Speed and Acceleration:
    2 Point Starts, Stop and Go's

  • Strength Training:
    Barbell Squat or Squat Variant - 3x5
    Shoulder Press or Variant - 3x5
    Chin up or Variant - 3x5-10
    Side Plank - 2x60sec

Day 3 - Friday

  • Warm Up:
    Legs and Hips Activation Drills

  • Plyometrics & Power:
    Foundational - Squat Jumps, Lateral hops, Power skips

  • Strength Training:
    Power Clean - 5x3
    Barbell Squat or Squat Variant - 3x5
    Bench Press or Variant - 3x5
    Plank - 2x60sec

Let's start training!

This intro to strength program is for athletes heading into the 8th grade football season, but this program will help any athlete get ready for any sport that requires strength and agility.

Who's this for?

Players heading into 8th grade football.

When and Where?

  • May 29th - July 31st
  • 7am - 8:30am, Monday, Wednesday, and Friday
  • Lifting Rocks Barbell Gym
$150

Introduction to Strength Training

Each Athlete will get custom programming as well as in person instruction.