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Athlete Training Programs

About our Training

How fast can you run? How high can you jump? What is your reactive strength index (RSI)? How fast are you moving the barbell? How much eccentric and concentric force can you produce? How quickly does your heart rate drop after a maximum effort conditioning interval? Improving these numbers correlates to improved speed, strength, power, and conditioning.

In order to get the most out of your training you should have answers to all of these questions. We utilize technology and devices including timing systems, a kBox, Open Barbell, curved treadmills, G Flight, and heart rate monitors to track all of these numbers to get the most out of our athletes. If you aren’t tracking numbers you are just guessing whether or not you are getting better as an athlete.

Are you doing workouts to get better or are you training? Training implies following a program to reach a specific goal and that’s what you should be doing to reach your potential. Each program is based off the statement, “TRAIN WITH A PURPOSE.” Every single drill and exercise that is prescribed to each athlete is done to elicit a specific training response that will improve their performance. This includes everything from the drills during the warm up, the type of speed training they are doing, the strength program they are following, and also the type of conditioning protocol they are following. All our options for our athletes are below. You can click on an option or  scroll through and pick a program that works best for you.

 

Sports Performance

The Workout

 

We break down our training sessions in to 3 main components:

Speed training: Speed is the most sought-after component in all sports which is why we spend a large portion of everything training session teaching athletes how to move faster and more efficiently when starting, stopping, changing direction, cutting, and reaching max velocity. Just like any other sports skill like throwing a baseball or shooting a basketball, speed can be taught.  It’s this expertise that sets us apart from other sports performance facilities.

Strength training: Our strength training is done with a specific purpose of helping the athlete get faster. We will modify sets, reps, and the speed of the movement to create a powerful, strong, and explosive athlete.

Conditioning: Conditioning for most sports is focused on developing the repeat sprint ability of an athlete. You don’t want to be the athlete who makes a good play, but is gassed the rest of the game. Using a specific protocol our athletes develop a strong aerobic and anaerobic capacity to allow them to not get tired and make plays at the end of the game.

Three Month Enrollment

We recommend this enrollment for athletes looking to make significant improvements in their speed, power, and strength development. For higher level athletes we recommend training 3 to 4 times a week to make the most progress. Committing to three months of training will get the athlete prepared for their upcoming season. For In season athletes committing to three months of training 1-2x/week will ensure the gains made in speed, power, and strength will not be lost during the season due to detraining.

***A credit card must be on file unless the 3 months are paid in full. Payment can be made by cash, check, or credit card.

One Month Enrollment

We recommend this enrollment for athletes looking to try out our program on a trial basis. Because of the length of the learning process, we do not recommend this option for athletes serious about long term improvement.

***A credit card must be on file for all one month enrollments. Payment can be made by cash, check, or credit card.

Pricing
Off Season Training (90min)
In Season Training (60min)

3 Month

(90 min)

 4x/week $280/month

3x/week $260/month

2x/week $210/month 

1 Month

(90 min)

4x/week $300

3x/week $280

2x/week $230

Drop In

Off Season (90 min)

Drop In Rate $30

3 Month

(60 min)

 

2x/week $150/month

1 Month

(60 min)

2x/week $160

Drop In

In Season (60 min)

Drop In Rate $25

Due to Covid-19 FXS  Sports Performance classes will still be 60-90 minutes in length, but we will only have small groups ,6-10 athletes, to properly allow social distancing. This will result in more 1 on 1 coaching time with each athlete, improving their FXS experience. There will be at least a 30 minute gap  between each group session to sanitize the gym, bathrooms, and common areas. All athletes must pre-register for sports performance. If you are not sure how to pre-register click on here to watch a video showing you how. 

 

Below is the new schedule for Sports Performance classes for the Fall/Winter:

Monday: 12-1:30pm &  3:30-5pm

Tuesday: 12-1:30pm,  3:30-5pm,  5:30-7pm

Wednesday 12-1:30pm,  3:30-5pm,  5:30-7pm

Thursday:  12-1:30pm,  3:30-5pm,  5:30-7pm

Friday: 12-1:30pm &  3:30-5pm

Sat: 

9am-10:30am

1 on 1 Personal Training

 

How can you make the biggest difference in your child's athletic development? SIGN UP for 1 on 1 training. 

Every athlete has different strengths and weaknesses.  Our goal as coaches is to address limitations in speed movement patterns, ankle stiffness for power development, and coordination to create a fast and powerful athlete that can separate from a defender and make big plays in competition. 

Working 1 on 1 with your athlete will allow us to create the biggest difference in performance through creation of a strategic plan to optimize their speed, power, and athleticism.

 

Make sure your child stays ahead of the competition. Sign up for 1 on 1 training today. Space is limited!

What's Included:

  • 1 on 1 initial consult to figure out what the athlete needs to work on and to go over goals

  • Improvement in Speed, Multidirectional Movement, Power, Strength, and/or conditioning depending on what the athletes needs and goals. 

  • Increase Accountability

  • Individualized Program Design

  • Our 1 on 1 Personal Training is for one to two athletes. We offer that a second person can join a session at no extra cost. 

Pricing

  • 60 minute session - $90

  • 60 minute session - $437.50 for a 5 pack

  • 60 minute session - $850 for a 10 pack

  • 30 minute session - $50

  • 30 minute session - $250 for a 5 pack

  • 30 minute session - $500 for a 10 pack

Hybrid Training

Function and Strength Hybrid training consists of one personal training session and a 4 week program that is written for you and your individual goals. A FXS trainer will sit down with the athlete and go over what goals they may have and then create a program that is designed around what they want to achieve. Most of these programs will be written in 4 week microcycles to help track the progress of the program. This option also includes one 60 minute personal training session per microcycles so the trainer can go through the program with the athlete, make sure they are performing the exercises correctly and to make sure they are on the right path to achieve their goals. 

​Hybrid 4+ day program

  • 1 personal training session 

  • 4 week  (4+) individualized program  

  • Programming through our Teambuildr app which includes videos for each exercise.

  • Email access to your coach about your program

$300

​Hybrid 2-3 day program

  • 1 personal training session 

  • 4 week  (4+) individualized program  

  • Programming through our Teambuildr app which includes videos for each exercise.

  • Email access to your coach about your program

$240

 
 

Small Group Training

FXS also offers semi-private training  for those athletes who get more out of their workout by competing. Semi-private training is typically 3-5 people with one trainer. Common group dynamics are friends, teammates, people with similar goals, or siblings. These session can be done at our facility, in-home, or at a park(in-home or park is minimum of 4) . Semi-private training is more cost-effective than the traditional 1 on 1 training and is also a popular option. Space is limited so if you do not see anything online please give us a call and we will be happy to set something up for you. 

Pricing

​$25 per person

  • Minimum of 3 max of 5 people

  • Must purchase minimum of 4 session($100)

  • Sessions must be booked in advance

To book a time, click the link above. You can also give us a call at (610)272-2420, email info@functionandstrength.com, or stop by our office to check it out.

CONTACT US

Email, call, or visit us today! 
info@FunctionandStrength.com
Tel: 610-272-2420 
1007 Ford Street, Bridgeport, PA 19405