November–January Strength Blocks: Early Registration
This winter we’re running two focused tracks depending on age and experience level for those who want to train November through January.

Track A: 5/3/1 Performance Block (Experienced Lifters)
Designed for members who already move confidently with the barbell and want steady, measurable progress.

• Core lifts: squat, bench press, deadlift, and rack pull

• Runs as a 3- or 4-lift program, depending on how many days per week you can attend

• Classic Wendler 5/3/1 progression with weekly opportunities for rep PRs

• Accessory work: push/pull/hinge/core designed to shore up weak points and maintain power and speed.

• Clear online programming that you can do from you school or home gym if you can not attend.

• Goal: drive up max strength while staying durable and explosive

Who it’s for: Experienced lifters who like structure, numbers, and tracking PRs.

Track B: General Strength Foundations (High-Rep, Low-Pressure)

A simpler, high-quality volume plan to build muscle, joint integrity, and work capacity.
• Emphasis on full-body sessions with dumbbells, kettlebells, sleds, and bodyweight

• More reps, less math: build muscle and capacity without chasing percentages

• Novice lifters will still practice the core barbell lifts, but with form prioritized over load

• Conditioning finishers to boost recovery and athletic base

• Goal: add lean mass, groove technique, and prepare for heavier cycles in the spring

Who it’s for: Lifters who want guidance without strict percentages, returning athletes, or anyone building a base before heavier work.

Program Details
• Dates: November 3rd – January 31 (holiday-smart schedule)

• Sessions: 3–4 coached sessions per week, fluid enough to fit your schedule

• Support: Individualized accessory tweaks and progress check-ins

• Spots: Limited to keep coaching quality high

Skill Work Running Alongside Strength

Bat Speed & Exit Velo Program — with Cole Dillon

• Focus: efficient swing mechanics, barrel speed, and building a bigger engine.

• Tools: Blast, pocket radar, tee/front toss/live flips with periodic HitTrax-style game reps (when available), Speed Sticks Pro.

• Structure: short, high-intent sessions layered onto your lift days.

• Outcomes: More barrel speed and better gross motor patterning.

Off-Season Arm Care — with Matt Miller
• Focus: shoulder/scap stability, rotational strength, tissue capacity, and recovery habits.

• Tools: bands, cuffs, med balls, sock throws, tempo strength work; progressive return-to-throw templates for position players and pitchers.

• Structure: 2–3 micro-sessions per week that pair cleanly with either track; optional throwing progressions as we approach January.

• Outcomes: healthier arm, improved velocity floor, fewer dead days after high intent work.

How it fits:
These skill blocks are designed to stack with the 3- or 4-day lifting options. We’ll place them before or after your lift (15–35 minutes) so you can train strength and on-field tools in the same visit without overlap.

How to Reserve:
Early registration secures your spot.