Berlin, Ohio · Middle school & high school athletes
Build a Stronger, Faster,
More Explosive Athlete This Winter
Twelve weeks of real strength and conditioning coaching — three afternoons a week, in a group capped at eight athletes, so your son or daughter is actually coached instead of counted.
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Only 8 athletes accepted First 4 weeks backed by our 100% money-back guarantee
- 12 weeks · Nov 30 – Feb 19
- Mon / Wed / Fri at 3:15 PM
- 75–90 minute sessions
- Coached by Josh at The Club
Real Data. Real Results.
We test at the start and again at the end, so progress isn’t a feeling — it’s a number. Here is what one team did in twelve weeks.
Hiland Girls Soccer
Winter S&C program results · 12 weeks
Strength
- Goblet squat+19 lbs61% heavier
- Dumbbell bench press+8 lbs52% heavier
- Dumbbell row+4.3 lbs22% heavier
Speed & Agility
- 5-10-5 shuttle−0.4 sec7.1% faster
Power
- Standing vertical jump+1.3 in8.1% higher
Conditioning
- Team gauntlet drill−2 min20% faster
Real data. Real results. Real progress. Averages across every athlete who attended at least half of the sessions.
I enjoyed training with Josh because of the results and growth I saw throughout my training. The variety of drills and exercises made the workouts fun but it still felt like I was getting stronger. I also really liked the plyometrics and mobility work we did as it related a lot to my sport!
The strength and conditioning program was not only fun and enjoyable but also helped me improve significantly in many areas/exercises. I enjoyed the variety of exercises we did as well. Tracking our progress consistently helped me see my growth. Overall the program was a great physical stretch and seeing real time progress motivated me.
Everything Your Athlete Gets
$175/month
+ applicable sales tax
Register any time through Sunday, November 1 and this stays your rate for all three payments — $45 less than standard over the program.
$190/month
+ applicable sales tax
For registrations from Monday, November 2 onward.
Three payments — not a rolling membership
This is a 12-week program split into three monthly payments. There is nothing to cancel at the end — it simply finishes.
- 1When you register
- 2Monday, December 28, 2026
- 3Monday, January 25, 2027
Try the first four weeks risk-free
If after the first four weeks you or your athlete decide this isn’t the right fit — for any reason, including that they simply aren’t enjoying it — we refund the first month’s program fee in full. No forms to chase, no fine print.
Only 8 athletes will be accepted.
What Your Athlete Will Actually Do
Every session follows the same four-part structure. Tap through to see each one.
Warm-Up 5–10 minutes
Nobody walks in off the school bus and starts lifting. Every session opens with a coached, full-body preparation period.
- Foam rolling — a few minutes of soft-tissue work on the areas that get stiff from sitting in class all day.
- Mobility work — hips and shoulders especially, because that’s where most young athletes are restricted.
- Dynamic stretching — moving through range of motion rather than holding a stretch and going cold.
- Selected static stretching where an athlete actually needs it.
- Movement preparation — rehearsing the patterns they’re about to train.
The point is simple: get the body ready to train well, move better than they did last week, and make the hard part of the session productive. Warming up properly is part of training responsibly — it is not a guarantee against injury, and we won’t pretend otherwise.
Athletic Skill Work 20–30 minutes
This is the part that shows up on Friday night. These are the qualities athletes use directly on the field or the court.
Speed, Agility & Quickness
Accelerating, stopping under control, footwork, reacting, and changing direction — the difference between fast in a straight line and fast in a game.
Plyometrics
Jumping and landing, both straight up and driving forward. Athletes learn to produce force quickly — and just as importantly, to absorb it.
Linear Power
Putting force into the ground hard and fast through athletic positions, so speed carries over out of the weight room.
Rotational Power
Throwing, swinging, and hitting all come from rotation. Medicine balls and kettlebells train athletes to create power through the torso, not just the arms.
Core Stability & Anti-Rotation
Not sit-ups. This is the ability to hold a strong position while something tries to twist or bend you — a defender, a tackle, a hard cut. A stable middle is what lets the arms and legs do their job.
Strength Training 25–40 minutes
Athletes rotate through roughly three to five exercises or stations, coached the whole way.
Technique before load. An athlete learns to perform the movement correctly before meaningful weight is added. The coach watches and corrects. Resistance increases only once an athlete shows control and competency — not because it’s week three and the plan says so.
We program by movement pattern, not by body part. Across the training week that covers:
- SquatTwo-legged knee-dominant strength
- Lunge / split squatOne leg at a time — how sport actually happens
- Hip hingeDeadlift variations; the engine behind sprinting and jumping
- Horizontal pushPressing away from the body
- Horizontal pullRowing — the balance to all that pressing
- Vertical pushPressing overhead
- Vertical pullPull-ups and pulldowns
- Full-body powerExplosive work such as the dumbbell snatch
We aren’t training athletes to become bodybuilders. We’re training them to become stronger athletes — strength they can actually use in their sport. Looking stronger tends to happen along the way. Performing better is the priority.
Conditioning Varies by athlete
Conditioning is matched to the athlete and to what their sport is already demanding that week.
- Interval work — for example 30 to 45 seconds of hard effort followed by recovery, repeated.
- Short, high-effort bursts that look like the demands of most field and court sports.
- Circuits that keep athletes moving through several stations.
- Team competitions — the part they’ll talk about in the car on the way home.
- Longer steady efforts on occasion, where they fit the athlete.
An athlete in the middle of a basketball season is already running a great deal. Piling on more conditioning just to make a session feel hard doesn’t make them better — it makes them tired for their game. We take outside workload into account. The goal is smart conditioning, not exhaustion for its own sake.
Ready to Make This Winter Count?
Twelve weeks is enough time to make a real difference before spring sports start.
Reserve My Athlete’s Spot- Maximum of 8 athletes
- Early bird rate through November 1
- First 4 weeks money-back guaranteed
Who Will Be Coaching Your Athlete
Josh Shrock
S&C Specialist + NASM Certified Personal Trainer
Josh brings passion, expertise, and a proven track record of helping athletes get stronger and faster while making training a fun experience.
Josh has an extensive background in strength training due to his experience as a collegiate powerlifting athlete and coach. He helped lead the Miami University Women’s Powerlifting team to back-to-back Top 15 finishes at Nationals, and helped one athlete become a two-time collegiate All-American.
He runs every session of this program himself — there is no rotating staff and no handing the group off to someone else.
I love helping young athletes get stronger and faster, and really enjoy seeing them build confidence and character as time goes on and they see results. I expect athletes to work hard and push themselves during sessions, but I believe that can be accomplished in a training environment that is fun and encouraging rather than intimidating.
Still have questions? Talk to Josh.
If you’re not sure whether this is right for your athlete — their age, their schedule, their sport season, an old injury, or anything else — just ask. I’d be happy to talk it through with you personally before you decide anything.
“But My Child Plays ___”
Football, basketball, baseball, softball, soccer, volleyball, wrestling, track, tennis, golf, lacrosse — athletes from all of them train here together, and it works.
The sports look nothing alike. The physical qualities underneath them overlap almost completely. A volleyball player and a linebacker both need to accelerate, stop under control, change direction, jump, stay stable through contact, and repeat it without falling apart in the fourth quarter.
That’s what this program develops. We’re not teaching throwing mechanics, a jump shot, or a tennis serve — their sport coach does that, and does it better than we could. We build the physical tools the athlete brings to their coach.
- Strength
- Explosiveness
- Speed
- Coordination
- Stability
- Mobility
- Acceleration
- Deceleration
- Change of direction
- Conditioning
Training alongside athletes from other sports has a second benefit worth mentioning: they push each other. A wrestler and a soccer player competing in the same conditioning finisher both work harder than either would alone.
What Parents Ask
Winter 2026–27 · The Club, Berlin, Ohio
Only 8 Athletes. 12 Weeks.
Make This Winter Count.
- 3 coached sessions every week
- 75–90 minutes per session
- A group of 8 athletes, maximum
- Speed, agility, power, strength & conditioning
- First 4 weeks money-back guaranteed
Registration closes Saturday, November 28 at 12:00 PM ET