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Performance Strength Training

(Scroll further down for current season details)

"Weak Things Break"  ~Louis Simmons

You are only as strong as the resistance you oppose.  This is why strength training is so important to the development of speed, power, and endurance.  Strength is the foundation in sports that enables you to unlock physical potential, maximize ability, reduce risk of injury, and develop your total athlete - champions are built in the weight room!


The Flyers have partnered with the knowledgeable coaches at Ultimate Athlete Training Group to bring you a powerhouse Performance Strength program designed with nothing but athletic improvement in mind!  Average squat gains are 10lbs a week and 5+ lbs a week bench...done safely and effectively.  These incredible gains allow your body to recruit more muscle during sport transforming you into a highly effective athlete.  We do performance strength, not power competition lifting, and athletes in our strength program can't say enough about the benefits our training style delivers.  Individuals in our program have gone from average play on the field to prominent college recruits, mid-level times on the track to top in the state and nation, vertical jump increases from under 24" to 50"+, and more!  Their words coming soon!

Performance strength is a defined style of training to maximize power, speed, endurance, and enhance athletic performance.  Athletes will see rapid improvement with our program through:

  • Noticeable strength gains within 2-3 weeks

  • Increased speed

  • Improved endurance & stamina

  • More explosive power

  • Better coordination

  • Quicker reaction times

  • Stronger muscle and joint resilience

  • Increased bone density

  • Little to no injury during sport

Website updates underway...

New images coming soon!

We deliver this using proper technique and age-appropriate methods and modalities within our specialized training plans.  Correct form and mechanics are emphasized to promote safety and proper development.  Our qualified instructors and UA's Director of Performance Strength oversee all training plans and participants.  The high-quality instruction offered by MNF and Ultimate Athlete is a great way to maximize your total athlete and enhance the competitive edge in all sports and activities!

Continue below for details specific to our program and each semester, or go directly to registration here:

Seasonal Sessions:

Winter/Spring Session:  January through May

Summer Session:  June through August

Fall Session:  September through December

Dates/Times:  Excluding holidays and facility closures, the schedule is generally as follows* (all sessions are posted seasonally on our Team Site for current registrants):

- Wednesdays 5:30-6:30pm

- Sundays at noon

- 4-day/week plans provided for those interested in separating upper and lower body days


Location: Lindbergh Center*, Minnetonka, MN

Eligibility/Availability:  Junior and Senior High Ages 8th grade+, Adults 18+ (no prior experience necessary)

Program Fees:

Minnesota Flyers Current Track and Field Registrants - $75 

Minnesota Flyers Cross Country Registrants - $110

Minnesota Flyers Fall Training Registrants - $110

Platinum Flyers Registrants - FREE (fee is included with Platinum membership)

All Other Registrants - $195 (covers facility use fee and all other hard costs needed to participate in our strength program)

*The HHS basketball season may affect our training dates/times due to facility closure for games.  We are able to make up most sessions.  Also, the facility closes annually for 2 weeks in July.  During this time, we offer modified training at the Hopkins High School track.


Note regarding number of training sessions per week: Due to student schedules, we have determined the most effective way athletes experience gains is via a 2-day per week training schedule.  We have therefore modified all training plans and sessions to meet all performance needs within this time.  We will continue to offer 4-day per week plans for anyone interested, and will continue to administer 2 on-site sessions per week.  Complete focus remains on performance development.  There is NO loss of quality or performance development with this modification.

Strength training with resistance should always continue while in season!

Specific adjustments are necessary, but your muscles need you to keep training.  Your body recruits and activates muscle according to demand hence the reason you get stronger in strength training.  Repeated resistance demands muscles activate so more muscle is recruited to reverse the weight.  Because they're trained to be recruited, your body will automatically use additional muscle when in action.  Your muscles will stay tuned to this recruit and activation frequency for a few days and begin to revert back to the demands of current resistance (ex: the ground forces of running, hitting, jumping...) if not re-activated through greater resistance.  This is why bodyweight or circuit style training while in-season is for the most part ineffective, and also why it's important to continue resistance training in season.  If you are participating in a seasonal sport or another strength/fitness program at the same time as our program, please inform our coaches so we can make any necessary adjustments.