Strength & Conditioning

Why We Train

  • Increase Athletic Attributes  (Strength, Power, Stamina, Endurance...etc)
  • Improve Stabilization and Movement Efficiency
  • Improve Body Awareness, and Coordination
  • Help Athletes Handle Training & Tournament Loads
  • Cross-Training (Yoga, TRX, Spin)
  • Team Building
  • Periodized Planning allowing Your Team to Peak for Competition.

Speed and Power Specific Programming and On-Site Workouts

Our Speed and Power Specific Programming and On-Site Workouts will assist athletes in developing the abilities that leads to performing explosive movements optimally and consistently. We'll use the same techniques that collegiate, pro and Olympic athletes use to improve their linear speed and change of direction. 

This program introduces and puts athletes through the science and application of elite speed development. We use force-plates and timing-gates to educate our athletes, and implement the coaching cues necessary to improve speed and power. The drills we select transfer directly, or provide an opportunity for teaching technical cues that transfer to more difficult movements.

* We encourage athletes to complement this technical and plyometric speed camp with our on-site, semi-private coaching and custom strength programs.  These sessions can take place Monday, Wednesday or Fridays, are flexible, and would focus on strength-based exercises to enhance speed development.  


  • Open to all athletes
  • Athletes will receive 12 semi-private sessions (2x per week for 6 weeks)
  • Cost: $249.99. This will work out to $20.00 per session
  • Athletes can come during any semi-private or small group training slot. Available time slots can be found here
  • If you are Canada Games Identified by your PSO as a Niagara 2021 hopeful, this can be covered through the legacy grant, the PSO, or the sessions will be invoiced at a discounted rate of $10/session depending on your PSO and the team’s anticipated wish list.

  • To register, please contact

Training Options

On-Location Services
Team Training

Our team training sessions enhance athletic attributes, improve stabilization and efficiency, help prevent injuries, and building exercises and strength and conditioning programs to help teams perform at their highest level while building a cohesive team unit.

Personal Training

Personal training is a great choice for athletes requiring in-depth workout and workload monitoring.  Our personal training clients range from elite national level athletes, to individuals with little strength and conditioning experience, who may require significant technical coaching.

Semi-Private Training

This option is intended for athletes with moderate strength and conditioning experience, but require coaching and access to an athlete focused training facility. Our performance coaches will assist and lead the athletes through their individualized programs.

Small Group Training

The small group option is intended for a group of athletes of similar fitness levels and experience. Small group training sessions are led by our performance coaches with the athletes'' sport, and developmental age, in mind.


For questions or more information on rates and enrichment packages, please contact Sport Performance Specialists Neal Prokop and/or Jeff Wood.

Athlete Testing: What You Need to Know and Why it is Important

I’ve been testing athletes as a part of their...

Podcast Episode: At-Home Activities

Our Fitness Centre Manager Giulia De Leo and our...

Peak Performance Seminar

Nick Winkelman is the head of athletic performance &...

News Post

9 Explosive Medicine Ball Exercises

Medicine balls are great training tools for a variety of reasons! The main benefit is that they can provide just the right amount of load to train upper body explosiveness. Typically when targeting the ‘athletic ability’ of muscular ‘power and explosiveness’, you’ll start at a load within 30-40% of your 1 rep maximum, and potentially…