EWF Performance Academy

Eye Witness Fitness

Youth Sports, Functional Fitness, Field Sports, Volleyball, Strength & Conditioning, Mountain Biking, Mobility, Endurance, Basketball, Soccer, Plyometrics

Coach

Zach Costello

Eye Witness Fitness Performance Academy is a program designed for coaches and parents looking to optimize their athletes and childrens training. With two 24-minute workouts per week, each session includes 6 exercises performed in 40 second intervals, allowing for 20 seconds of rest in-between. Our program eliminates all the guess work for coaches and parents enabling them to focus on sport-specific drills while providing a comprehensive fitness plan for your team and child. Best of all, no equipment is necessary as the workouts are tailored to utilize just your body weight, emphasizing strength, endurance, agility, balance and functional training. Everything you need is in the app. Each Workout has attached instructions and instructional demo videos that can be viewed prior to each workout.

New workouts uploaded every 7 days!

MEMBERSHIPS:

EXECUTIVE (Family Membership) ONLY $25.00/MO Promotion ends December 25th Use CODE: KIDSFITNESS For 75% OFF •Workouts through app •Nutrition and lifestyle guidance •Unlimited virtual chat with trainer for questions, suggestions, ideas regarding your child’s training. •6 In-session clinics at EWF a year •Progress Tracking •Option for 50% off Kids membership at EWF

3 Team Membership Options

MVP $100.00/MO
•Team workouts through app •Team nutrition guidance •Unlimited virtual chat with trainer for questions, suggestions, ideas regarding team training •4 Team gym clinics at EWF and 4 clinics at teams practice facility •Team progress tracking

ELITE $80.00/MO Use CODE: Elitefitness
•Team workouts through app •Team nutrition guidance •Unlimited virtual chat with trainer for questions, suggestions, ideas regarding team training •4 Team gym clinics a year at EWF or at teams practice facility •Team progress tracking

PRO $50.00/MO Use CODE: Pro50
•Team workouts through app •Team nutrition guidance •Unlimited virtual chat with trainer for questions, suggestions, ideas regarding team training •2 Team clinics a year at EWF or at teams practice facility •Team progress tracking

Once you complete signup and download the Trainheroic app, you can message Zach directly through the app for a quick one on one walk through.

If you have questions or concerns regarding the Eye Witness Fitness Online Performance Academy before signing up email Zach Costello at Eyewitnessfitness@yahoo.com.

$100 / mo

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Physical & Mental Health

Physical: Regular exercise and physical activity help children build strong muscles and bones, maintain a healthy weight, and reduce the risk of chronic diseases like obesity, diabetes, and heart disease. Mental: Physical activity is associated with improved mental health and well-being in children. It can help reduce symptoms of anxiety and depression, improve mood, and boost self-esteem.

Congnitive & Social Development

Cognitive: Research indicates that regular physical activity can enhance cognitive function and academics in children. Exercise has been shown to improve memory, attention, and decision-making. Social: Participating in sports and physical activities fosters social skills such as teamwork, communication, and conflict resolution. It also provides opportunities for children to build friendships.

Functional Movement & Balance

Functional movement: Body weight exercises often involve natural movements that mimic those used in sports and everyday life, making them very functional for progression. Balance and coordination: Body weight exercises require a high level of balance and coordination, which are important skills to iquire.

Core strength & Versatility

Core strength: Many body weight exercises focus on core strength, which is essential for overall athletic performance and injury prevention. Versatility: Body weight exercises can be easily adapted and modified to target specific muscle groups or movement patterns, making them versatile and suitable for athletes with different training needs.

Convenience

Accessibility to workout anyone anytime. Cost effective, no gym membership or equipment needed. Time-efficient where you can workout when you want. If your team training you can fit the 24 minutes workout in beginning, middle, or end of practice.

Features

Access to Zach your Fitness Professional

Zach will be able to help you in the chat section with any questions, suggestions, tips, ideas, and provide feed back in a timely manner.

Programming 7 days per week

Two 24 minutes workouts a week. Each session is 6 exercises performed in 40 second intervals, with 20 second rest in-between each exercise.

Nutrition Guidance

Sundays nutrition advice and suggestions will be available through the app.

Exercise Video Guidance

Every workout comes with a demonstrational video showing you how to do the exercise withe the modification at the end of all videos.

Coaches and parents can teach with ease

After workouts are reviewed by coaches and parents it will be easy to show and demonstrate too athletes and children to perform correctly.

Committed to succeed together

A positive community to communicate with that will keep you pushing to unlock the best version of yourself.

Delivered through TrainHeroic app

We will push you harder, know you better, and keep you going longer, all through the app.

Equipment

Required

NO EQUIPMENT REQUIRED!!!

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

LEGS/CORE

Body Squats EWF

2 x 40.00 @ 0:20

Plank EWF

2 x 40.00 @ 20

Ab Rope Pull EWF

2 x 40:00 @ 20

Squat with Calf Raises EWF

2 x 40:00 @ 20

Burpees EWF

2 x 40:00 @ 20

Elbow to Knee EWF

2 x 40.00 @ 20

Tuesday

CARDIO/GLUTES

Mountain Climbers EWF

2 x 40.00 @ 20

Skater Lunges EWF

2 x 40:00 @ 20

3 Step Agility with Hold

2 x 40.00 @ 20

Supermans EWF

2 x 40.00 @ 20

Bridges EWF

2 x 40.00 @ 20

Jumping Jacks EWF

2 x 40.00 @ 20

Coach

More from Eye Witness Fitness

Zach Costello

Zach has been in the fitness industry for 15 years. He owns a gym in St. Louis, MO and specializes in athletic performance. He has provided services of all levels including professional athletes as well as specializing over the last 10 years in youth fitness. He has used all of his prior experience and research to create the EWF Performance Acaedemy. He is passionate, energetic, and dedicated!

TEAM WORK MAKES THE KIDS DREAM WORK!

Join the EWF Performance Academy and together we can inspire, empower, and support young athletes and youth in reaching their full potential. Let's build a community dedicated to fostering growth, excellence, and success for our future champions.

Get EWF Performance Academy

FAQs

WHO IS THIS FOR AND WHAT IS AGE APPROPRIATE

The performance academy is specifically designed for children aged 10 and above, catering to both male and female participants. The program provides workout routines and exercises focusing on building strength, balace, speed, power and overall physical fitness in a safe and engaging manner.

WHO IS ZACH AND WHAT ARE HIS QUALIFICATIONS?

Zach Costello brings over 15 years of experience as a dedicated personal trainer. Specializing in sports performance and functional training, he is recognized as an expert in his field. With a remarkable track record of over 20,000 hours of training experience. He owns a gym in St. Louis.

IS THE PROGRAM SAFE AND SUITABLE FOR THE ATHLETES AND KIDS?

The program should offer modifications for exercises to accommodate different fitness levels and abilities. If the participants are kids, parental and coach involvement and oversight are important to ensure that the program is suitable and safe for their child. Positive atmosphere only! encourage!

IS THERE ANY EQUIPMENT NEEDED FOR THE ACADEMY?

No equipment is necessary as the workouts are tailored to utilize just your body weight, emphasizing strength, endurance, agility, balance and functional training. Workout anywhere anytime!

ARE THE WORKOUTS STRUCTURED AND WHAT TYPE OF EXERCISES ARE INCLUDED?

The workouts are thoughtfully structured to incorporate a great mix of core, balance, upper body, and lower body exercises, as well as functional and cardiovascular training.

WHAT ARE THE SAFETY MEASURES IN PLACE DURING THE FITNESS SESSIONS?

The safety measures in place involve coaches or parents providing guidance for athletes and children. Coaches and parents will oversee each workout session, ensuring that participants are shown the demonstration videos or given live demonstrations to follow! GREAT OPPORTUNITY TO SPEND QUALITY TIME!

HOW WILL PROGRESS BE MONITORED AND FEEDBACK PROVIDED?

You can monitor effectiveness by tracking factors such as sleep quality, mood, energy levels, stress levels, and soreness. Make sure to chart your workouts after each session. This way, Zach will have visibility into the timing and details of the workouts completed by each team or child.

IS THERE A PLAN FOR MODIFICATIONS BASED ON INDIVIDUAL NEEDS?

Each exercise instructional video demonstrates how to perform each exercise, followed by the modification at the end of each video. In the event that your athlete or child encounters difficulty with a specific exercise, message Zach for assistance in finding a suitable and safer alternative.

IS THERE ANY NUTRITION RECOMMENDATIONS OR LIFESTYLE GUIDANCE PROVIDED?

On Sundays, Zach will be sharing valuable tips and suggestions to encourage healthy eating habits and an active lifestyle. Our goal is to provide a positive influence that will empower athletes and children to enhance their confidence.

How much communication will get from Zach.

You can easily connect with Zach through the messenger feature in the app. Zach is dedicated to promptly addressing your inquiries and addressing and concerns you may have within a 12-hour timeframe. Simply message him with your needs, if the matter is serious you can arrange a phone call with him.

The Proof

Jaxon Williams

Soccer and Cross Country

Verified Athlete

"Jaxon has been working with Zach for 6 months now and the confidence he has gained has been very noticeable! Jaxon's soccer and cross country skills have improved significantly since beginning weekly training sessions. -Jaxons mom!"

Cortavious Romious

UFC BANTAM WEIGHT FIGHTER

Verified Athlete

"Zach understands my strengths and weaknesses and designs workouts specifically tailored to enhance my performance during my fight camp. His expertise and dedication push me to push myself beyond my limits, ensuring that I am in peak physical condition for every fight."

Allie M.

Soccer

Verified Athlete

"Allie has been working with Zach for almost a year. From day one, she loved the way Zach tailored drills to work for everyone. We've seen major improvements in Allie's stamina, coordination, and foot work. -Allie's Dad"

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EWF Performance Academy

EWF Performance Academy

EWF Performance Academy

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