Team strength and conditioning in Nepean, Ottawa

Run faster. Jump higher. Get stronger.

60-minute team sessions at our Nepean gym, built around your sport, age group and season.

What your team works on

What we build

Speed, power and strength, one block at a time.

Sprint mechanics, first steps and change of direction.

Plyometrics and jump training, with vertical jump testing on the Vertec.

Coached lifting, scaled to each athlete's age and experience.

Program design

Warm up. Get fast. Get strong. A usual team session is 60 minutes, and each block builds on the last.

1Warm-up and movement prep
10 min
Get the team moving: dynamic warm-up, mobility and landing basics.
2Speed, plyometrics and agility
25 min
Done while the legs are fresh.
- Speed
  Sprint mechanics and first steps.
- Plyometrics
  Jumps and controlled landings.
- Agility
  Change of direction.
3Strength
25 min
Coached lifting in the weight room, matched to age and experience.

We adjust the plan to your sport, your season and how many athletes you bring.

Buy a pack and book sessions as your games come out.

1
Buy a pack
Pick the number of sessions your team needs.
2
Book as games come out
Book them all ahead, or 3-4 at a time.
3
Confirm with the coach
Bookings more than 4 weeks out are confirmed with the coach.

Share your team's goals and preferred training times so a coach can help plan your sessions.