Strength Training: Build Strength, Power, and Performance
Intro To Strength Training 2025
Ready to master the fundamentals of Olympic lifting? Our 6-Week Intro to Lifting program is designed to build strength, mobility, and technique—perfect for beginners and those looking to refine their lifts!
What’s Included:
Twice-a-week training sessions focusing on Olympic lifts (snatch & clean and jerk)
Mobility drills to improve range of motion & injury prevention
Auxiliary lifts to enhance strength & performance
Core training & competitions to finish each session strong
Led by expert coaches, this program will help you lift safely, efficiently, and powerfully. Join us and take your training to the next level! Spots are limited—sign up today!
About The Instructor – Coach Mike Spahits …
WHO: All athletes ages 12-15yrs
WHEN: Tuesdays and Thursdays 6-7PM Starting 6/3 (12 Total Sessions)
WHERE: Keystone Sports Training 307 Swartley Rd Hatfield PA 19440
REGISTRATION: $250 per athlete —-CLICK HERE TO REGISTER—-
PAYTMENT: Venmo / Cash / Check
What is Strength Training?
Strength training, also known as resistance training, is a form of exercise that enhances muscle strength, endurance, and overall physical performance. It involves the use of weights, resistance bands, or body weight exercises to build lean muscle mass and improve functional fitness.
Benefits of Strength Training
- Increases Muscle Mass & Strength – Helps develop stronger muscles, improving overall performance in sports and daily activities.
- Enhances Metabolism – More muscle mass leads to a higher resting metabolic rate, making it easier to maintain a healthy weight.
- Improves Bone Health – Reduces the risk of osteoporosis by increasing bone density.
- Boosts Athletic Performance – Increases power, speed, and endurance for athletes in all sports.
- Supports Injury Prevention – Strengthens muscles, tendons, and ligaments, reducing the risk of injuries.
- Promotes Mental Health – Releases endorphins, reducing stress and improving mood.
Essential Strength Training Exercises
- Squats – Builds lower body strength and power.
- Deadlifts – Enhances full-body strength, focusing on the posterior chain.
- Bench Press – Improves upper body strength and muscle definition.
- Pull-Ups – Develops back, shoulder, and arm muscles.
- Lunges – Increases lower body stability and flexibility.
- Planks – Strengthens the core for better posture and stability.
Strength Training for Athletes
Athletes across all sports benefit from strength training to improve power, agility, and endurance. A well-rounded program should include:
- Compound Movements: Exercises that work multiple muscle groups simultaneously.
- Explosive Training: Incorporating plyometrics and Olympic lifts to enhance power.
- Progressive Overload: Gradually increasing weight or resistance to stimulate muscle growth.
- Recovery & Nutrition: Allowing adequate rest and consuming protein-rich meals to support muscle repair and growth.
How to Get Started
- Set Clear Goals – Define whether you aim to build strength, endurance, or power.
- Follow a Structured Plan – Work with a coach or use a training program tailored to your sport and experience level.
- Use Proper Form – Focus on technique to maximize results and prevent injuries.
- Track Progress – Record your lifts and improvements over time.
- Stay Consistent – Strength training requires dedication and progressive effort.
Strength Training Programs
We offer customized strength training programs for athletes of all levels. Whether you’re a beginner or an elite competitor, our expert trainers will design a plan to meet your performance goals.
Get Started Today!
Ready to elevate your game? Contact us for personalized strength training programs and expert coaching.