Who This Program Is For

This camp is for athletes who want to:

• Increase vertical jump

• Build leg strength and total body strength

• Improve power, explosiveness, and athletic movement

• Learn proper weightlifting and strength training technique

• Develop confidence in the gym

• Prepare for fall sports

• Understand what a real periodized training program feels like

What Athletes Will Train

Each week will include a progressive blend of:

• Weightlifting technique for power development

• Squat, hinge, push, pull, and full-body strength training

• Jump training and landing mechanics

• Sprint and acceleration work

• Linear and multidirectional warm-ups

• Core, trunk, and balance training

• Speed, coordination, and athletic movement skills

Athletes will not just "work out." They will learn how to train.

8-Week Training Outline

Phase 01: Density, Capacity & Technique

Athletes will build a base of work capacity while learning proper strength training technique. This phase will focus on movement quality, weightlifting basics, jump mechanics, landing positions, and full-body strength development.

Phase 02: Maximal Strength Development

The focus shifts toward building stronger athletes. Training will include progressive lower-body and total-body strength work, along with continued jump progressions and power development.

Phase 03: Contrast Training & Isometric Strength

Athletes will learn how to pair strength and power movements together while developing strong positions through isometric training. This phase helps bridge strength into sport-specific power.

Phase 04: Speed, Reflexive Eccentrics & Power Expression

The final phase will focus on faster, more explosive movement. Athletes will work on speed development, reactive strength, controlled deceleration, and expressing power with better coordination and confidence.

Why Train at Synergy Strength?

At Synergy Strength, we believe young athletes need more than random workouts. They need coaching, structure, progression, and a safe environment where they can learn how to move, lift, jump, and train properly.

Our goal is to help athletes leave the summer stronger, more powerful, more confident, and better prepared for their next sport season.