Strength and Power

(Ages 12+)


The Training Room’s Strength and Power Program focuses on developing strength and power to optimize athletic performance and reduce the risk of injuries for athletes ages 12 and older.  In addition to the documented benefits supporting a properly prescribed and supervised strength training program for youth athletes (1, 2), current research has proven that both pre-adolescent children and adolescents can achieve training-induced improvements in muscular strength (3, 4, 5, 6).  Scientific research also reveals close associations between muscular strength and running speed (7), muscular power (8, 9), change of direction speed (10), plyometric ability (11), and endurance (12).

TTR Performance’s roots are anchored in the sports medicine community and we are committed to developing and preparing all of the active people we work with to not only maximize their athletic performance but also to reduce the risk of sport related injuries for all.  In 2011, the National Athletic Trainers’ Association suggested that approximately 50% of overuse injuries within youth sports could be preventable in part with appropriate preparatory conditioning (13).

Individualized programs are designed for each athlete in our strength and power program based on their age, skill level, sports demands, and goals.  Training plans are periodized and adjusted regularly based on the athlete’s age, training competency, training frequency, adaptation to training, and competitive season.  The training process progresses from general bodyweight movements and simple implements to advanced plyometrics, barbell lifts and sport-specific needs.  Training sessions are 60 minutes and carefully supervised by our professional strength and conditioning staff.  All Strength and Power programs incorporate methods and modalities to develop and enhance various strength qualities such as explosive strength, rate of force development, speed strength, eccentric strength, strength endurance, and maximum force development.

Trust us to get you stronger and more powerful and come see why strength is never a weakness at TTR Performance!

Our Athletes Get Results


  1. Pierce KC, Brewer C, Ramsey MW, Byrd R, Sands WA, Stone ME, Stone MH. Youth resistance training. Prof Strength Cond J 10: 9–23, 2008.
  2. Faigenbaum AD, Kraemer WJ, Blimkie CJ, Jeffreys I, Micheli LJ, Nitka M, Rowland TW. Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. J Strength Cond Res 23: S60–S79, 2009.
  3. Behringer M, vom Heede A, Matthews M, Mester J. Effects of strength training on motor performance skills in children and adolescents: A meta-analysis. Pediatr Exerc Sci 23: 186–206, 2011.
  4. Faigenbaum AD, Loud RL, O’Connell J, Glover S, O’Connell J, Westcott W. Effects of different resistance training protocols on upper-body strength and endurance development in children. J Strength Cond Res 15: 459–465, 2001.
  5. Faigenbaum AD, Myer GD. Resistance training among young athletes: Safety, efficacy and injury prevention effects. Br J Sports Med 44: 56–63, 2010.
  6. Granacher U, Goesele A, Roggo K, Wischer T, Fischer S, Zuerny C, Gollhofer A, Kriemler S. Effects and mechanisms of strength training in children. Int J Sports Med 32: 357–364, 2011.
  7. Weyand PG, Sternlight DB, Bellizzi MJ, Wright S. Faster top running speeds are achieved with greater ground forces not more rapid leg movements. J Appl Physiol 89: 1991–1999, 2000.
  8. Stone MH, Sanborn K, O’Bryant HS, Hartman M, Stone ME, Proulx C, Ward B, Hruby J. Maximum strength-power-performance relationships in collegiate throwers. J Strength Cond Res 17: 739–745, 2003.
  9. Wisloff U, Castagna C, Helgerud J, Jones R, Hoff J. Strong correlations of maximal squat strength with sprint performance and vertical jump height in elite soccer players. Br J Sports Med 38: 285–288, 2004.
  10. Negrete R, Brophy J. The relationship between isokinetic open and closed kinetic chain lower extremity strength and functional performance. J Sports Rehab 9: 46–61, 2000.
  11. Miyaguchi K, Demura S. Relationships between muscle power output using the stretch-shortening cycle eccentric maximum strength. J Strength Cond Res 22: 1735–1741, 2008.
  12. Hoff J, Helgerud J, Wisloff U. Maximal strength training improves work economy in trained female cross-country skiers. Med Sci Sports Exerc 31: 870–877, 1999.
  13. Valovich-McLeod TC, Decoster LC, Loud KJ, Micheli L, Parker JT, Sandrey MA, White C. National AthleticTrainers’ Association position statement: Prevention of pediatric overuse injuries. J Athl Train 46: 206–220, 2011.