High School Training
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 Elite Memberships Work
- Elite 4 – 4 sessions per month.
- Elite 8 – 8 sessions per month.
- Elite 12 – 12 sessions per month.
- Elite 16 – 16 sessions per month.
Elite 4
For athletes looking to maintain performance during a busy competitive schedule.
Elite 8
Balanced option for steady, year-round development.
Elite 12
Designed for athletes who want consistent progress and focused improvement.
Elite 16
Best for highly committed athletes training at an advanced level with maximum frequency.
Which Membership
Fits Best?
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.
Sports Performance Training
Elite 4
$150
- 4 sessions per month
- 90 minute sessions
- Monthly recurring billing
Elite 8
$199
- 8 sessions per month
- 90 minute sessions
- Monthly recurring billing
Elite 12
$249
- 12 sessions per month
- 90 minute sessions
- Monthly recurring billing
Elite 16
$299
- 16 sessions per month
- 90 minute sessions
- Monthly recurring billing
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
Training Options
- Elite 4
- Elite 8
- Elite 12
- Elite 16
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.
