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Storm Lake Sunday Training

Holstein Training

Ida Grove Training

This workout blends foundational strength training with explosive jump work to help athletes develop force production and transfer it into powerful movement. The goal is simple: build strength, and learn to express it through speed and athleticism

Strength + Jump Workout Sample

Free 'Strength + Jump' Workout

Back to AP Team [Ex-Athletes]

Intermediate Team [11-14 years old]

Beginner Team [9 years and younger]

Training Teams

Athlete-focused workout. Goal of this workout is to get the exposure needed to build speed, power, and strength.

AP Basic Workout

Free AP Workout + Log

Back to AP focuses on building strength, athleticism, and movement quality through simple, effective training. No fluff. No chaos. Just intentional exercises that develop power, control, and durability while building you back into a performance state that can compete on demand.
Expect:
Foundational strength movements
Athletic accessories that support performance
A balance of force production and control
Training that looks good in the gym and transfers to sport


This is for the ex-athletes who want to train with purpose again.


Sample of 'Back to AP' Program

Free 'Back to AP' Workout

Having more ‘tools’ at your disposal gives you you more training options

Progression Options

Free - Progression Options

This guide is designed to help parents and athletes understand what to prioritize at each stage of development, not to rush the process.

AP: Long-term Athletic Development Guide

Parent & Athlete Guide

Free Workouts

This workout is designed to improve jump performance without forcing “perfect” technique.

Instead of telling you how to jump, this session uses simple constraints to guide your body toward more efficient takeoff mechanics, better force application, and improved coordination.

You’ll move through a series of jumps that challenge rhythm, posture, arm action, and timing. The goal is to let the body self-organize while staying explosive and athletic.

Free 'Constraint-Based Jump' Workout

Improve movement efficiency while preserving variability.
Build coordination, tissue capacity, and control under changing constraints.
This is not about perfect reps.
It’s about finding better solutions.

Sample 'Adaptive Athlete' Workout

Free 'Adaptive Athlete' Workout

For our youth team, this approach keeps engagement high while developing the foundations that matter most: coordination, rhythm, spatial awareness, resilience, and competitive confidence. Games create constraints that force athletes to self-organize and find solutions....which is exactly how sport works.

Game-Based Workout

Free 'Game-Based' Workout

Guides

4 Week Program - Adaptive Athlete

Sunday Training Sign-up