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High School Training

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Honing The Craft

High school-aged individuals are at a critical point in their growth and development as an athlete. This is a time where their bodies are able to change and adapt more than ever. But, the injury rate for high school athletes is at its peak. The volume and pattern overload of sport-specific movement placed on these young kids has increased dramatically over the years. At P1, we provide strength and structure as growth continues, allowing high school athletes to develop healthy bodies and habits that will move with them into the future.

Ensure Peak Height Velocity (PHV)

Provide strength and structure as growth continues

Focus on balance, agility, and coordination

Systematic Weight Gains

There is a big difference between encouraging growth and forcing growth. Our weight room protocol for high school athletes follows a proven progressive load system created by one of the premier trainers in the world. This system features weekly changes in exercise selection, volume, and intensity making for a dynamic and effective program for young athletes.

Becoming A Complete Athlete

At performance one, our high school movement protocol focuses on linear (acceleration/absolute), lateral COD, multi-directional (forward, backward), and resisted/assisted movement patterns and sprint work. Our primary aim is to develop a multi-faceted athlete, and for this reason, we place a large emphasis on the efficiency of various movement patterns and the transferability to the sport of play.

How Our Elite Performance Membership Works

Our Elite Performance Membership gives athletes access to all scheduled Elite Training sessions each week, allowing them to train consistently around their sport and competition schedule.

Whether your athlete is in-season and needs to manage their training workload or in the off-season and wants to increase their training frequency, they can adjust how often they attend based on their current training needs.

This structure provides consistent, year-round performance training that can adapt to each athlete’s schedule, sport, and season.

What to Expect in Each Session

Elite Training sessions are 90 minutes long, providing the time and structure for advanced athletic development. Each class blends high-level performance training with corrective strategies to improve mobility, reduce injury risk, and build long-term durability. Speed development is a major focus, helping athletes unlock their full potential on the field or court.

Sessions include:

Top-End Speed Mechanics

Drills and progressions to maximize absolute speed and sprint efficiency.

Acceleration & Agility Training

Improving explosive first steps, change of direction, and reactive movement.

Strength & Power Development

Advanced resistance training scaled to each athlete’s maturity and training history.

Mobility & Corrective Exercise

Improving range of motion, addressing imbalances, and building resilience.

Movement Mechanics

Refining running, jumping, and explosive movement patterns for efficiency and control.

Injury Reduction & Longevity

Proven methods to help athletes stay healthy and extend their playing careers.

This advanced program equips athletes with the speed, strength, and durability needed to perform at their best in every season.

Pricing Options

Our Elite Performance memberships include up to 16 training sessions per month, giving athletes the flexibility to schedule sessions based on their needs.

Elite Performance

$240 / Month

  • Unlimited scheduling (Elite Performance sessions Only)
  • 90-minute sessions
  • Monthly recurring membership
Become a Member
Become a Member

Pay As You Go

$45 / Session

  • Attend any scheduled Elite Performance class
  • 90-minute sessions
  • No monthly commitment
Book a Class
Book a Class
Try It Now
Try It Now

Intention - Week 1

  • Learn proper intention of muscle action while performing each assigned exercise
  • Moderate volume (5-8 reps) MODERATE intensity
  • Standard tempo with isometric pauses to GAIN intention on concentric

Movement & Speed

  • Linear, lateral, multi-directional (forward/backward)
  • Technical drills
  • Application drills
  • Resisted and assisted movement patterns and sprints

Cellular - Week 2

  • High volume (8-15 reps) LOW to MODERATE intensity
  • HIGH tempos (longer repetition speed and more time under tension)
  • Short rest periods to stimulate hypertrophy (muscle growth)

Plyometric Training

  • Vertical
  • Lateral
  • Horizontal

Extreme Neural - Week 3

  • Max week of EXTREME HIGH intensity (90%+) and LOW volume (1-4 reps)
  • Explosive tempos with the intention of moving heavy weight FAST (contact sports); or moving lighter loads with variable loading FAST (speed/power sports)
  • Specific sport of play is most relevant at this week

Gaining A Competitive Edge With Performance One

At Performance One, our training focuses on reinforcing the fundamentals in every area— speed, agility, balance, strength, power, and endurance. Because of our methods, an athlete in any sport, performing at any level, can see huge improvements in their game after just a few short weeks.

PERFORMANCE COACH

Heather Berglund

Heather Berglund is a certified personal trainer and yoga instructor with over a decade of coaching experience. A former Division I soccer player at Utah State University, she understands firsthand what it takes to compete and perform at a high level. Heather specializes in youth athletic development, combining strength, speed, and confidence-building in a supportive and empowering environment. She continues to advance her education through coursework with Universal Speed Rating and Overtime Athletes, staying at the forefront of speed and agility training to help young athletes thrive—both on and off the field.

Performance Coach

Kyle Blendinger

A former standout collegiate baseball player, Kyle Blendinger brings high-level playing and coaching experience to the training floor. Drafted in 2017, Kyle was a four-year varsity starter at the University of North Carolina at Chapel Hill and competed in the College World Series in 2018. He holds a degree in Exercise and Sport Science with a minor in Coaching and spent three years coaching at the collegiate level before transitioning into full-time performance training. Now in his fourth year as a trainer, Kyle has worked with several MLB players and numerous collegiate athletes. His approach blends firsthand athletic experience with science-based training and nutrition strategies to help athletes perform at their peak.