Girl Power Weightlifting Strength Program

For who:

  • Youth Athletes can begin this as young as 14 years of age

  • High School Athletes

  • College Athletes

  • Adult Athletes

  • Program includes training progressions in developing the female’s strength under load in the squat, lunge, hip hinge, press and pull

  • All Sports

  • All Skills


Girl Power Strength Program

Girl Power - Strength Program - Online Program

12 Weeks - 3 Days a week - 36 workouts

Warm up, Demo Video library, Exercise Cues & Nutrition

Cost: $170 in Total (That is about $4 per workout)

*For 12+ Week Programming contact us at

Girl Power Strength is not your traditional  boot camp. We focus on developing sound foundational movement patterns. Athletes who complete this program will be able to squat, lunge, hip hinge, press and pull.  Specific exercises have been programmed to emphasize injury prevention and improve overall body strength. Our Girl Power Strength Program is designed for females without any previous experience who are looking to start a weight training program. Girl Power includes body weight, dumbbell exercises and resistance bands to increase sport performance. Creating a base platform of strength and gross motor control will help athletes improve coordination for their specific sport. The best way to keep your athlete healthy, injury free, and competing is done through specific comprehensive year-round training. TRAINGAINZ Girl Power Strength programs are individually designed by ability level to maximize performance and body awareness.


Girl Power - Conditioning / Speed & Agility Program - Online Program

4 Weeks - 3 Days a week - 12 workouts

Warm up, Agility Diagrams, Time Trials, Timed Rest Intervals and Nutrition

Cost: $85 (That is about $7 per workout)

*For 4+ Week Programming contact us at

Energy System Development!

An explosive cardio Conditioning strength workout that incorporates 3 intense circuits of endurance, strength, and plyometric exercises that are designed to lean muscle, strengthen the core, increase endurance. Speed & Agility programmed for the athlete to utilize basic speed to sport-specific movements.  We use cone drills with varied steps and movement patterns, coupled with various start positions, to enhance coordination, foot speed and the ability to compete in open space.