Question 1

What age can my child start?

Accepted Answer

It's coach's discretion, generally around ten. There's no hard cutoff, because two ten-year-olds can be years apart in what their body is ready to handle. What matters is balance, coordination, and whether they can hold form through the basic movements. If your athlete is a little younger, bring them in and let a coach see them move. There's no upper limit either.

Question 2

What happens at the free assessment?

Accepted Answer

Three things, in one appointment. A coach screens how your athlete moves and talks through what they're working toward. We measure how they produce force and power. Then we build the plan: where they start (developmental through advanced), how many days a week, and what we'd work on first. The assessment is free.

Question 3

How much does training cost?

Accepted Answer

It depends on your athlete, which is why we don't publish one number. What they need comes down to their sport and how often makes sense for where they are. The assessment is free, and you'll leave knowing what we'd recommend and what it costs.

Question 4

Is lifting weights safe for kids?

Accepted Answer

Yes when loading and progression are coached carefully. A meta-analysis in the British Journal of Sports Medicine found strength training reduced sports injuries to less than a third of the rate seen without it, and cut overuse injuries close to half. We screen how athletes move before they train and place them by readiness rather than age alone.

Question 5

How many days a week should my athlete train?

Accepted Answer

Two to three. That is the dose the research points to, and the dose the program is built around.

Question 6

Do you train speed and agility?

Accepted Answer

Yes, and it's part of the same program rather than a separate night. Athletes who already lift with their school team can train speed with us on its own.

Question 7

Can my athlete train during their season?

Accepted Answer

Yes. In-season work here is lower volume, built around their game and practice schedule so it takes load off rather than adding it.

Question 8

How many athletes are in a session?

Accepted Answer

Between 3 and 12, depending on how popular that class time is.

Question 9

How long are classes?

Accepted Answer

The time slot for each class is 60 minutes. Depending on the day some athletes may finish earlier, so plan for 45-60 minutes. Speed classes can vary; some higher-intensity treadmill workouts are around 35 minutes.

Question 10

How long is a membership?

Accepted Answer

Memberships run in three, six, and twelve-month terms. Which one fits depends on where your athlete is in their season. That gets worked out at the assessment.

Question 11

Who will be coaching my athlete?

Accepted Answer

Someone with a Bachelor's in Exercise Science and a CSCS (Certified Strength and Conditioning Specialist).

Question 12

Do you train girls?

Accepted Answer

Yes. Athletes who trained here have gone on to college programs in softball, swimming, lacrosse, soccer, and more.

Question 13

Do you only train kids?

Accepted Answer

No. Gap-year athletes, college athletes, and professional alumni also train here when they are home.

Question 14

Do you only train elite athletes?

Accepted Answer

No. Athletes train together in the same class, each following their own program at their own pace.

Question 15

What are your hours?

Accepted Answer

Monday through Friday, 3:30 to 7:30 PM, and Saturday, 9:30 to 11:30 AM.

Question 16

Where are you located?

Accepted Answer

6241 Westgate Road, Suite 100, Raleigh, NC 27617, in Brier Creek.

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