Lessons 2 and 3, we begin layering in structured progressions. The emphasis is on mastering form and introducing low-impact resistance training (bands, light weights). Each session includes:
• Dynamic warm-up + ladder or cone drills
• Strength circuits with progressive reps (e.g., squat to box, banded rows)
• Speed & coordination drills (A-skips, lateral shuffles)
• Short conditioning finisher
Education continues: we discuss recovery, hydration, and goal setting. By the end of Lesson 3, they should feel empowered and confident in foundational movements.
By Lessons 11 and beyond, the athlete transitions from “beginner” to “developing athlete.” Sessions now focus on refining skills, increasing intensity, and building performance consistency. Expect:
• Sport-specific training progressions (e.g., position-based drills, game-like scenarios)
• More advanced strength and power work (introducing plyometrics, resistance training, and speed mechanics)
• Tactical awareness and decision-making drills (if applicable to their sport)
• Performance testing checkpoints to track measurable improvements
• Individualized feedback and adjustments based on goals, strengths, and areas of improvement
The goal at this stage is to prepare the athlete for competition, increase self-discipline, and develop leadership, focus, and resilience through training. Sessions are challenging, fun, and personalized.
These sessions build momentum and target athletic development. Athletes can expect:
• Progressive overload in strength work (introducing tempo, circuits, and stability work)
• Agility & reaction drills using cones, partner cues, or light ball work
• Core & posture-focused routines
• Mental focus drills (reaction time, visual tracking, quick decision-making)
We also assess weekly progress and make drills more sport-specific (if applicable). Each session ends with a review of what’s been learned and next goals. These lessons are where confidence grows, and performance starts to show.
Lessons 2 and 3, we begin layering in structured progressions. The emphasis is on mastering form and introducing low-impact resistance training (bands, light weights). Each session includes:
• Dynamic warm-up + ladder or cone drills
• Strength circuits with progressive reps (e.g., squat to box, banded rows)
• Speed & coordination drills (A-skips, lateral shuffles)
• Short conditioning finisher
Education continues: we discuss recovery, hydration, and goal setting. By the end of Lesson 3, they should feel empowered and confident in foundational movements.
The first session starts with a comprehensive movement and performance assessment to identify asymmetries, inefficiencies, and strengths. I establish training goals, review injury history, and observe technical execution under mild fatigue.
Key components include:
• Mobility + movement screening
• Position-specific or sport-specific drill sampling
• Performance baselines (sprint times, jump height, change of direction)
• Mental preparation assessment
We finish with feedback and a game plan tailored to their level and objectives.
What can an advanced athlete expect for the remaining sessions?
Sessions become even more tailored and intense. These include:
• Peak performance blocks focused on speed, power, and sport-specific endurance
• Technical mastery under pressure (e.g., decision-making with fatigue or cognitive load)
• Deload and tapering protocols if preparing for competition
• Video breakdown + biomechanical feedback
• Competitive simulations or scrimmage-based sessions
This is where athletes are pushed to elite levels, with a holistic view: body, mind, and preparation are all trained and refined.
What can an advanced athlete expect from their fourth through tenth lessons?
Here, we hit our stride with intensity and precision. Athletes can expect:
• Advanced speed & agility training (reactive drills, game-like decision-making)
• Power development (sled pushes, jumps, Olympic lifts if appropriate)
• Customized strength splits (based on in-season vs. off-season needs)
• Recovery protocols + HRV/fatigue monitoring
• Tactical conditioning (high-effort intervals, simulated fatigue)
Athletes receive weekly feedback and progress reports. The emphasis is on peaking performance and minimizing injury risk.
What can an advanced athlete expect from their second and third lessons?
These sessions focus on dialing in mechanics and addressing weaknesses. Athletes begin a structured program with:
• Explosive warm-ups (contrast prep, resisted drills)
• Technical refinement drills (e.g., sprint form under resistance, landing mechanics)
• Strength complexes or power circuits
• Conditioning tailored to sport-specific demands
We also introduce recovery strategies and talk nutrition and sleep as performance levers.
