COMPETE and PERFORM in Chelmsford, MA

Compete and Perform

We help the next generation of athletes achieve their performance goals through strength and conditioning training. By incorporating science-backed programs built on decades of experience, athletes improve their speed, strength and performance with our proven methodology. Each session includes dynamic warm-ups, coordination drills, power development, speed and agility, strength training and conditioning to help athletes develop the skills that are essential in sports such as lacrosse, soccer, hockey, dance, baseball and basketball.

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The athlete's age and skill level are used to determine the path best suited for them. Learning from sports-centric coaches and developing skills among their peers sets them up for success, on and off the field.

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COMPETE - Ages 12-15 (Beginner)

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The COMPETE program helps middle school and high school athletes build a strong and effective athletic foundation through proper coaching and progressive training. Our coaches demonstrate weight room safety and teach essential lifts and movements.

Youth athletes are guided through each exercise with a strong focus on technique and proper execution. COMPETE is capped at a 1:8 ratio of coach-to-athlete, ensuring every athlete receives the attention needed to train properly, achieve results, and translate skills to their sport.

In COMPETE, athletes develop a solid athletic foundation through:

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• Comprehensive Warmups: We teach athletes efficient warm-up routines that reduce injuries - and we make sure they’re confident in performing these warmups prior to all training sessions and games.
• Coordination Drills: Athletes learn target skills to improve balance, footwork, and body control. Through deliberate practice and repetition, these drills help develop the coordination an athlete needs to perform at a high level.
• Strength Training: We focus on bodyweight movements, like push-ups and pull-ups, plus the core lifts like deadlifts, squats, bench press, and lunge variations to build strength.
• Conditioning: Each session includes conditioning work to improve endurance and overall fitness.

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PERFORM Ages 14+ (Intermediate / Advanced)

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PERFORM is designed for young athletes dedicated to taking their training to the next level. Building upon a solid foundation (many athletes start in our COMPETE Program first), PERFORM athletes execute more challenging workouts that enhance strength, speed, agility, and overall conditioning. We continuously refine lifting techniques and work on perfecting movement patterns to help athletes develop strength safely and efficiently.

Under the guidance of coaches invested in each athlete’s success, participants gain the confidence to push their limits. Through consistent training and hard work, athletes will maximize their potential and be prepared to beat their competition.

In PERFORM, maturing athletes develop key components of performance, including:

• Power Development: Increase explosiveness and overall athleticism
• Speed & Agility: Improve quickness, acceleration, and change of direction
• Strength Training: Build raw strength through progressive resistance training
• Conditioning: Enhance endurance and stamina for sport-specific demand

Since this program is challenging and performance-driven, athletes who are new to strength training should start with our COMPETE Sports Performance Classes to build a strong foundation before joining PERFORM.

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