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Prep Program in Grand Rapids

Advanced Athletic Training for Ages 15-18

At D1 Training Grand Rapids, our Prep program is crafted for young athletes ages 15-18, focusing on developing high-level power, speed, and strength through advanced lifting techniques and agility training. This curriculum is designed to mirror the intensity and rigor of a Division 1 collegiate program.

Comprehensive Athletic Development

Speed & Power Training

  • High-Level Plyometric Exercises: We incorporate advanced plyometric drills that enhance explosive power, enabling athletes to improve their jump height, speed, and overall athletic performance.
  • Advanced Agility and Directional Change Drills: Our program includes sophisticated agility exercises that improve an athlete's ability to change direction quickly and efficiently, which is crucial for sports requiring rapid movement shifts.
  • Techniques for Maximum Velocity Speed and Linear Acceleration: Athletes are trained in specialized techniques to achieve top-end speed and improve acceleration. These drills focus on refining running mechanics to maximize speed in straight-line sprints.

Strength Training:

  • Advanced Strength and Conditioning Regimen: Our strength training program builds robust, functional strength through a series of progressively challenging workouts. Athletes engage in exercises that enhance muscle endurance and overall physical power.
  • Proficiency in Olympic Lifting and Utilization of Complex Movements: Athletes learn and master Olympic lifts such as the clean, jerk, and snatch. These lifts are integral for developing explosive power and coordination.
  • Enhanced Work Capacity Through Hypertrophy-Focused Exercises: We incorporate hypertrophy-specific training sessions to increase muscle size and strength, improving the athlete's ability to perform prolonged physical activities without fatigue.

Movement Quality & Skill

  • Optimal Mobility and Flexibility Routines: Our program emphasizes the importance of mobility and flexibility. Athletes engage in targeted routines that enhance joint range of motion and muscular flexibility, which is critical for preventing injuries and improving performance.
  • Techniques for Injury Prevention: We educate athletes on proper techniques and exercises to prevent common sports injuries. This includes strength training for stabilizing muscles and practicing safe workout habits.
  • Advanced Conditioning for Peak Performance: Our conditioning workouts push athletes to peak performance levels. These sessions improve cardiovascular endurance, muscular stamina, and overall athletic resilience.
  • High-Level Footwork, Coordination, and Balance Training: Through a series of drills and exercises, athletes develop superior footwork, coordination, and balance. These skills are essential for executing complex movements with precision and control during competition.

Try Us for Free

Curious about our Prep program? We invite you to experience a workout for free. At D1 Training Grand Rapids, you're more than just a member—you're part of our team. Your goals become our goals, and we are dedicated to bringing out the best in every athlete.

Call us at (616) 319-1245 or contact us online today to schedule a free class or workout at our Grand Rapids training facility.

Commonly Asked Questions

What age group is the Prep program designed for?

The Prep program at our Grand Rapids facility is specifically designed for young athletes aged 15-18. This program focuses on developing high-level power, speed, and strength through advanced lifting techniques and agility training, mirroring the intensity and rigor of a Division 1 collegiate program.

How does the Prep program help in injury prevention?

Injury prevention is a key component of our Prep program. We educate athletes on proper techniques and exercises to prevent common sports injuries. This includes strength training for stabilizing muscles, practicing safe workout habits, and engaging in targeted mobility and flexibility routines to enhance joint range of motion and muscular flexibility.

Can I try the Prep program before committing?

Yes, we invite you to experience a workout for free at our Grand Rapids training facility. This allows you to get a feel for our program and see how it can benefit your athletic development. Call us or contact us online to schedule your free class or workout.

What types of training are included in the Prep program?

The Prep program includes comprehensive athletic development, focusing on speed and power training, strength training, and movement quality and skill. Athletes engage in high-level plyometric exercises, advanced agility drills, Olympic lifting, hypertrophy-focused exercises, and routines for optimal mobility and flexibility. These components work together to enhance overall athletic performance and prevent injuries.

What Our Athletes Are Saying

  • “Sometimes you can’t do it all, all by yourself. For months, I walked into the commercial gym thinking I can get right back into my old program and mindset. And every time, I’d leave early and frustrated. At D1, there’s an amazing staff that really hypes you up, takes you through a program, and knows what kind of support and feedback you need. It was exactly the environment ...” - Jessica K
  • “D1 Training has most helped improve Liam’s speed and agility which in turn has helped with his overall quickness, both physically and mentally. I also believe the strength component has helped him continue to grow and improve as a well rounded soccer player.” - Chad Jansen
  • “The D1 team reflects exceptional training that combines enthusiasm, knowledge, clinical care, personalization, and support. Although I have worked with Dave Heinz before as he is recognized as one of the best trainers in the State, what makes D1 great is the entire team. Shout out to Dave, Alyssa, Leena, and Jordyn - keep up the great work.” - Mike Willerer