Strength Training Camps

Progressive Explosive Lifting (PEL) 

Using a multiple rep max test we safely establish our program based on percentages of each Athletes’ max. Every training session coaches safe and proper lifting techniques for the 4 major lifts. PEL is a proven and effective training method for teen athletes as it promotes maximum muscle development while safeguarding developing bone and supportive tissue integrity which significantly lowers risks of injury.

 7th – 8th Grade Athletes: 6 Week Progressive Lifting Program 

Using a multiple rep max test to safely establish max lift baselines, each athlete receives a 6-week lifting program based on percentages of their individual max lifts. Each session focusses on mastering safe and proper lifting techniques for the 4 major lifts (squat, deadlift, bench, and overhead press). Given the progressive nature of this program, athletes must complete weeks 1-2 before progressing into weeks 3-6. This allows time for supportive tissue and safe strength development through sequencing of lifting percentages. 

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9th -12th Grade Athletes: 9-week Progressive Lifting Program for Mass and Strength 

We first establish baseline max lifts using a multiple reps test. This 9 week lifting program starts with thorough instruction on proper lifting techniques for the major lifts (squat, deadlift, bench press, and overhead press) and all axillary movements… and mastering each

Given the progressive intensities of this program, athletes must complete weeks 1-3 before progressing into weeks 4-9. This allows development of proper lifting techniques while tendon attachments and muscle integrity are structurally prepared for increased intensities. 

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