O3 Programs

O3 Strength

O3 Strength.  Our classes are based on constantly varied functional movements performed at high intensity. All workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

New Athletes are required to go through our Foundation Course before doing the RX Version of our classes

About O3 Strength Membership Info

TEEN Strength & Conditioning

Our TEEN Strength & Conditioning Classes are a high intensity Circuit Training, (METCON &HIIT Style Classes) that combines traditional weight training exercise with plyometric exercise that helps to improve strength, endurance, and physique.
METCON stands for Metabolic Conditioning and simply refers to structured patterns of work and rest periods to elicit a desired response from the body. 
HIIT stands for High Intensity Interval Training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.

All fitness levels are welcome and this program is for 5th grade thru 12th grade

Membership Info

Sport-Specific Training

Do you play Basketball, Volleyball, Football, Soccer, Lacrosse, Field Hockey, or any other sport? Want to get faster, more explosive, and improve your footwork and agility in your respective sport? Our Sport Specific Training employs different Strength & SPARQ (Speed, Power, Agility, Reaction, and Quickness) methodologies that a geared toward the athletes sport. programs focus on developing first step quickness and power, proper running mechanics, as well as improving your reaction times. 


Interested in hiring one of our Certified Strength and Conditioning Specialists for your team? Let us create a custom in-season and off-season package for your team! Below, are some of the main areas we focus on.
+ Speed training geared towards improving sprinting techniques and improving footwork.  Increasing movement efficiency
+ Increasing explosion/power through plyometrics and core strengthening movements
+ Agility work focusing on minimizing foot contact and changing directions properly
+ Reaction drills working on auditory and visual cues/developing quick decisions
+ Improving first step quickness

Most team sports require the ability to change directions instantly in response to game situations.  In reality this is the difference between success and failure.  Our program is designed to effectively improve agility and quickness in athletes with proper footwork mechanics and quicker decision-making drills. 

Private & Group Lessons

Individual, or Small Group (2-3), Training is an effective means through which an Athletes can improve their overall Fitness & Health goals. Athletes can utilize the one-on-one attention to help build on their success and provide a better experience in group classes.

We offer private & group training for

+ Olympic Lifting

+ Strength & Conditioning
+ SPARQ (Speed, Power, Agility, Reaction, Quickness)
+ Sport Specific Training (Basketball, Volleyball, Soccer, & more)

We have helped hundreds of Athletes meet, and exceed, their goals. Whether that be for a novice athlete looking to improve their overall health, a youth athlete looking to improve their specific sport, or a CrossFit Athlete looking to get ready for a competition. We will work closely with each Athlete (including Video Analysis) to develop and implement training programs that provide tangible results. 

Sessions last either 30 or 60 minutes and costs for individuals are:
+ $35/half hour
+ $70/hour
+ Discounts for 5 Session Packages & Groups

for more information on individual and small group training, contact us at strength@1on1-sports.com, or call us at 734.545.8007

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