Eligibility: Athletes must be a minimum of 14 years old, no prior experience necessary

 

How it works:

1. Register for either our 2 day/week or 4 day/week plan choice

2. Once registration is received in full, a staff member will contact you to arrange your in-person introductory phase at the Royals Athletic Center weight room (number of sessions is dependent on individual athlete needs)

3. Once cleared to lift independently, you set your own schedule at your own gym or school weight room! OR you can continue to meet Monday and Thursday evenings with our instructors at Royals Athletic Center!

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What's included:

• A full year of training plans designed solely to benefit and enhance athletic performance

• Recording logs

• Lifting belt (required safety item)

• Acceleration band set (a must have item that does not come standard in many gyms)

• Virtual check-ins and in-person refreshers as needed OR twice weekly (Monday/Thursday) in-person sessions if preferred

 

What's optional:

• 1 year membership to the Royals Athletic Center athletic facilities and weight room

• Other items and modalities used in our training methods that you may wish to have on hand if your gym does not supply them​

• The ability to arrange ongoing in-person training sessions with UA/MNF staff on an as needed/individual basis

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2-day vs. 4-day:

• The 2-day/week plans targets the muscles needed to move with power, explosiveness, and stamina. Athletes will find they run faster, last longer, jump higher, and react more dynamically in all sports
• The 4-day/week plan focuses on explosive total body development using the same techniques as the 2-day plan while separating upper and lower days to create time for additional lifts
• Both options are highly successful and there is no loss of quality between them. However, athletes in sports such as football, baseball, softball, throwers in track and field, etc, may find more benefit from the 4 day plan.

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Interested? More specific details can be read here:

Our strength training program goes beyond standard strength and conditioning to address the needs of an athlete and athletic performance.  This high quality style of training delivers immense gains when done correctly so training is progressive and most beneficial if there is consistency. Therefore the weekly commitment must average 2 days per week with reasonable breaks throughout the year for holidays, competition phases, etc.

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To help make this happen, our new format allows you to choose to train independently at your own gym on your own schedule, or in person with our instructors. If choosing to lift independently, a learning period is needed first to teach the techniques and mechanics so all athletes must schedule an initial in person consultation/training phase with our strength staff.

 

To lift independently, you must

1. demonstrate the maturity and attention to instructions required to lift independently to prevent injuries and accidents in the weight room

2. have a spotter available on heavy lifts

3. have appropriate equipment access and use

4. complete accurate log entries

5. make every effort to meet the minimum required days

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Adjustments are made for in-season training and tapering during competition phases.

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Ready to take your performance to a new level? Register below!

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Program Fees:

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2-Day/Week Plan for 1 year - $200

4-Day/Week Plan for 1 year - $250

Optional equipment items are available to add in the registration process