Performance & Strength

What is the Performance & Strength program?

The Performance & Strength program helps you develop the physical abilities that matter to your sport, activities, and everyday life.

Your plan combines targeted exercise with coaching and progress reviews. Depending on your goals, the focus may include building strength, improving endurance, developing better movement control, or becoming more comfortable with demanding activities.

Your starting point, training experience, schedule, and physical limitations help shape the program.

What can my program include?

Your plan may combine:

• Functional training: Exercises that develop coordination and strength for everyday movements and athletic activities.
• Strength training: Progressive resistance exercises tailored to your experience and goals.
• Corrective exercise: Targeted work addressing movement limitations, muscle weaknesses, and compensations.
• Mobility training: Exercises that develop range of motion, joint control, and stability.
• Cardiovascular conditioning: Activity designed around your current fitness and endurance goals.
• Performance assessments: Testing that establishes a baseline and helps track progress.
• Recovery support: Options that complement your training schedule and individual needs.

The balance of these components changes as you progress.

How does functional training improve everyday and athletic performance?

Functional training develops movements that involve several joints and muscle groups working together. These include squatting, lunging, pushing, pulling, rotating, and carrying.

Your sessions may use bodyweight exercises, resistance bands, kettlebells, or other equipment to challenge coordination, balance, and core control.

Whether your goal is carrying groceries more comfortably, preparing for a hike, or improving movement during sports, exercises are selected for the activities that matter to you.

How is strength training tailored to my goals?

Strength training uses resistance to challenge your muscles and gradually increase your capacity. Your program may include free weights, resistance machines, bands, or bodyweight exercises.

Your trainer considers your current strength, technique, and experience when selecting exercises. As you progress, the team adjusts resistance, repetitions, sets, and exercise difficulty.

For beginners, the emphasis may be learning technique and building consistency. More experienced participants may work toward greater strength, muscular endurance, or sport-related goals.

What role does corrective exercise play?

Corrective exercise focuses on specific movement patterns that may be limiting your training. Your team observes how you stand, walk, bend, squat, and perform other movements to identify areas needing attention.

Your plan may include targeted strengthening, muscle activation, stability exercises, stretching, and movement coaching. These exercises help you practice more controlled movement before progressing to greater demands.

If pain or an injury requires clinical evaluation, the team can help determine the appropriate next step.

How does mobility training support strength and performance?

Mobility training helps you move your joints through an appropriate range with control. It combines flexibility work with strength and stability exercises.

Sessions may address restrictions in areas such as your hips, shoulders, ankles, or upper back. Your trainer works within your current abilities and gradually adjusts the challenge.

For people who spend long hours sitting, mobility work can address stiffness that makes activity more difficult. For active participants, it supports the movement requirements of lifting, running, reaching, and changing direction.

How do assessments guide my training?

Assessments help establish your starting point and identify priorities. Depending on your goals, your team may recommend:

• Kinetisense 3D movement analysis: Evaluates movement patterns, joint range of motion, posture, and balance.
• VO₂ max testing: Assesses aerobic fitness to inform cardiovascular conditioning.
• SECA body composition analysis: Estimates fat mass and lean mass to add context to your training goals.
• Strength and balance testing: Reviews your current capacity, coordination, and stability.

Follow-up assessments help the team evaluate changes and refine your program.

What can I expect during a training session?

Sessions generally begin with a warm-up and preparation for the planned exercises. Your trainer then guides you through strength, functional movement, conditioning, or mobility work based on your program.

You receive instruction, technique feedback, and adjustments to match your abilities. The team also considers how you are responding that day, including fatigue or discomfort.

As your capacity improves, your sessions progress to keep the work appropriately challenging.

How can recovery services complement my training?

Recovery planning considers the demands of your workouts, rest between sessions, and how your body responds to activity.

For additional support, the team may discuss recovery workouts or services such as sauna, compression therapy, and PEMF. Recommendations depend on your needs and the suitability of each service.

Your team can explain the purpose of available options and any separate costs.