Sports Performance 3 Month Program
Magnitude Strength and Power
Field Sports, Strength & Conditioning, Track & Field, General Fitness3-Month Youth Sports Performance Program
Build Speed. Strength. Confidence.
Unlock your full potential with our structured 3-month training program designed to elevate performance across every sport. Whether you're preparing for a season, recovering from one, or just getting started, this program delivers results that translate on and off the field.
Over the course of 12 weeks, athletes will progress through a proven system that includes:
- Dynamic Warm-Ups to improve mobility and movement quality
- Speed and Agility Drills to enhance quickness and coordination
- Strength Training to develop power, stability, and injury resilience
- Conditioning Finishers to build stamina and mental grit
- Progressive Programming with clear goals and measurable improvement
Each session is designed to be challenging but age-appropriate, helping athletes of all levels move better, feel stronger, and train smarter. With expert guidance and consistent training, you will build lifelong habits and the confidence to compete at their best.
Prep
A
Mobility Circuit 1
90/90 Hip Stretch X5 Spiderman Stretch X5 Half Kneeling Adductor Rock X5 Wide Stance Torso Rotation X5 Banded Leg Lowers
Prep
B
Dynamic Linear Circuit
Knee Hug Leg Cradle Quad Pull Fwd Lunge Pogos FWD Pogos BCK A Skip Backward A skip High Knees Heel Ups Straight Leg Walk Straight Leg Skip Back Pedal Reach
C1
1-Arm Chest Pass
3 x 5
C2
Standing OH Medball Throw
3 x 5
C3
Medial Lateral Hurdle Hop
3 x 5
C4
Hurdle Jump w/ Stick
3 x 5
D1
Sprint
30, 30, 40
D2
Vertical Jump
E1
DB Jumps with reset
3 x 5
E2
Bench Press
3 x 8
E3
Front Plank on Elbows
3 x 0:20
F1
Deadlift
3 x 8
F2
1-Arm DB Row
3 x 8
G1
Split Squat
3 x 8
G2
Side Plank
3 x 0:20
G3
1/2 KN Cable Chop
3 x 8
H
Assault Bike
Prep
A
Dynamic Lateral Day Circuit
Knee Hug Leg Cradle Reverse Lunge to Hamstring Stretch Lateral Lunge pogos into A Skip, jog back Backward A skip jog back Lateral Pogo X 10yds each way- jog back Lateral A Skip X10yds each way-jog back Shuffle Carioca both ways jog back
B1
Med Ball Chest Pass
3 x 5
B2
MB Side Throw
3 x 5
B3
Linear Hurdle Hop w/stick
3 x 5
B4
45 Degree Bound
3 x 5
C1
5-10-5 Sprints
C2
Vertical Jump
D1
Split Jump
3 x 5
D2
Goblet Squat
3 x 8
D3
Bear Crawl Plate Drag
3 x 8
D4
Chin-Up
3 x 8
E1
Single Leg Deadlift Mag
3 x 8
E2
Push-Up
3 x 8
E3
Half-Kneeling KB Press
3 x 8
F1
Goblet Lateral Squat ISO
3 x 0:20
F2
1/2 KN Face Pull
3 x 8
F3
Single Leg Glute Bridge
3 x 8
G
Assault Bike
Prep
A
Dynamic Linear Circuit
Knee Hug to OH Lunge Leg Cradle Quad Stretch SLDL Pogos FWD small, pogos FWD big 10yds Pogos BCK small, pogos BCK big 10yds A Skip, jog back 10-15yds Backward A skip jog back 10-15yds High Knees, jog back 10-15yds Heel Ups, jog back 10-15yds Straight Leg Walk 10yds Straight Leg Skip 10-15yds Back Pedal Reach 10yds
B1
Overhead MB Throw
B2
1-Arm Chest Pass
B3
Medial Lateral Hurdle Hop
B4
Linear Jump Over Hurdle To Stabilize
C1
Vertical Jump
C2
Sprint
3 x 30
D1
Hang Clean
3 x 5
D2
Single Leg Squat
3 x 8
D3
Hollow Hold
E1
Reverse Lunges
E2
Bottoms up KB Press
3 x 8
E3
Single Leg Calf Raise
3 x 1
F1
1-Arm Cable Row
3 x 8
F2
Ball Hamstring Curls
3 x 8
F3
1/2 KN Cable Lift
3 x 8
G
Assault Bike
Coach Elana
Coach Elana is a CFSC Level 2 and ACE Personal Trainer who blends expertise with a passion for movement. A former high school soccer standout, she now helps athletes and adults build strength, confidence, and resilience through smart, effective training. Elana brings energy and empathy to every session—whether guiding youth athletes or helping adults move better and feel stronger.
