Introduction to Weightlifting


For who:

  • Youth Athletes 9 +

  • High School

  • Adults

  • All Sports

  • All Skills

*Youth Athletes can begin this program at the age of 9.


TRAINGAINZ - Introduction to Weightlifting Strength Program - Online Program

12 Weeks - 3 Days a week - 36 workouts

Warm up, Demo Video library, Exercise Cues & Nutrition

Cost: $160 in Total (That is about $4 per workout)

*For 12+ Week Programming contact us at

The foundation. Every athlete needs to be able to squat, lunge, hip hinge, press and pull. This program focuses on developing an athlete’s ability to properly perform the foundational movements listed above under load. This program teaches youth athletes  a variety of body weight and dumbbell strength exercises. The programming slowly progresses the exercise type and the volume of training over a 12 week period. 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 youth strength program will improve athletes ability to perform foundational movement patterns and prepare them for our beginner strength program. Warm up,


TRAINGAINZ - 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: $75 (That is $6 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.