Middle And high school
STRENGTH & CONDITIONING

Maintain & Gain In-season Training

Middle and High School Athletes.

  • 2 workouts per week 30-45 minutes 
  • Supervised by Coach Blake
  • Completed anytime Monday-Thursday 4:30-7:30, Friday 4:30-6:30, Saturday 9:30-10:30
  • Workouts will be assigned to each individual athlete
  • The athlete must have a cell phone and email address
  • Workouts will be assigned for 4 weeks and then new workouts assigned

This program is devoted to maintaining & improving Strength, Power and Speed in-season.

$99/month (sign-up online here)

Middle & High School Speed and Strength Training

This program is devoted to developing “Power Athletes.”

We will Press, Pull, Hinge, Squat, Sprint, and Jump. The end goal is to develop absolute strength in the Power Clean, Back Squat, Bench Press.

Strength Training – Monday, Tuesday, Thursday at 6:30-7:30pm & Saturday at 9:30-10:30am

These days are programmed to improve overall times in the 20/40 yd dash and 10 meter fly sprint.

Speed Training – Wednesday at 6:30-7:30pm & Saturday at 9:30-10:30am

Pricing depends on how many training days per month. $135 – 8/month, $169 – 12/month & $189 unliminted.

Ongoing Year Round Training

For most of us there are no shortcuts to success.  Hard work in the gym produces winners in the athletic arena.  Our program is designed to improve the strength and athletic performance for those willing to invest the time and energy in themselves.

Strength, Stamina, Flexibility and Cardiovascular Capacity are all highly trainable and significant improvements can occur at all ages with the proper training program.  Each class will include aspects of the following:

  • Speed – Running mechanics and agility
  • Power – Strength training and plyometrics
  • Conditioning – Proper conditioning to improve work capacity
  • Flexibility – Increasing joint and muscle strength and durability

We want our athletes to get the most out of their training at Flatlander Fitness, so everyone starts with one-on-one fundamental training with their personal Coach for Success.  The fundamental training insures the you are learning the proper technique prior to increasing the intensity of your workouts. Flatlander Fitness training creates a well rounded athlete, ready to be the best of the field and outlast their competition.  Your Coach will train you in the fundamentals and then follow your success once you join group training.

1st month – $325 which includes 5 Fundamental one-on-one training sessions

Group Strength & Conditioning monthly training is $189 for unlimited, $169 for 12/month and $135 for 8/month.

To get started today, Sign-up for a free intro session.  One of our coaches will shadow you through the class so you can get a feel for our gym and programming.  Select your class you would like to attend below:


Summer Session

9 Week Strength and Speed Training for ages 12-18

This class is devoted to developing “Power Athletes.”  We will Press, Pull, Hinge, Squat, Sprint, and Jump. The end goal is to develop absolute strength in the Power Clean,  Back Squat, and Bench Press.  Also to improve overall times in the 20/40 yd dash and 10 meter fly sprint.

Starts June 10th – Ends August 10th

Monday’s 10:45 to 11:45 – Strength Training

Tuesday’s 10:45 to 11:45 – Strength Training

Wednesday’s 10:45 to 11:45 – Speed Training

Thursday’s 10:45 to 11:45 – Strength Training

Saturday’s 9:45 to 10:45 – Speed and Contrast Training.  

Cost: $400

To Sign-up click here and select the “Summer Strength and Speed Training”