It Starts With Data.
Every athlete begins with a free evaluation to determine readiness, movement quality, and training level.
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After enrollment, athletes complete a full performance assessment to establish measurable baselines and drive individualized programming.
Full Performance Assessment
(After Class Enrollment)
*InBody Scan
* Functional Movement Screening
* 10 Yard Dash
* Vertical Jump
* Broad Jump
* Single Leg Power Testing
* Pro Agility
* Pull Ups
Trap Bar Deadlift
* This assessment establishes baseline data and drives individualized programming throughout the training cycle.
What Makes JJR Athlete Performance Different?
Structured,
Not Random
Most programs lift. Few follow a system. At JJR, athletes train through progressive 6-week blocks designed to build:
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Acceleration
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Max Strength
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Explosive Power
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Change of Direction
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Durability
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Every phase builds on the last. No guesswork. No randomness.
Measured & Tracked Progress
If you can't measure it, you can't improve it. Every athlete goes through:
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Performance Testing (10-yard sprint, vertical, broad jump, agility)
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Strength Benchmarks
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Movement Screening
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InBody Composition Analysis
Progress is tracked and shared with families - so you can see real improvement, not just sweat
Speed + Strength Integrated
We don't just lift weights. Every training week integrates:
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Sprint Mechanics
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Plyometrics
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Change-of-Direction Work
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Strength Training
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Injury Prevention
The goal isn't to look strong. The goal is to move faster, hit harder, and stay healthy.
Built for Long-Term Development
We train athletes year-round with purpose.
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Off-Season: Build Strength & Acceleration
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Pre-Season: Convert to Power & Sport Speed
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In-Season: Maintain Strength & Durability
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Post-Season: Restore & Rebuild
We develop complete athletes - not seasonal lifters
Ready to See Where Your Athlete Stands?
WHAT TRAINING ACTUALLY LOOKS LIKE
Every session is structured around speed, strength, and measurable progress.
Speed & Acceleration
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Sprint mechanics and first-step quickness
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Acceleration and change-of-direction work
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Timed efforts to measure progress
Strength Development
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Structured upper and lower body strength focus
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Progressive overload built week to week
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Emphasis on proper technique and durability
Power & Plyometrics
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Vertical and horizontal jump training
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Single-leg power development
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Explosive medicine ball work
Injury Prevention & Mobility
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Movement quality work
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Core stability
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Hip, ankle, and shoulder durability training
At JJR We don't run workouts. We build athletes.
Choose Your Training Commitment
Serious athletes choose the level that matches their goals
All programs include structured speed training, strength development, and performance tracking
2x Per Week - Foundation
Best For:
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Multi-Sport Athletes
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In-Season Training
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Building Consistency
3x Per Week - Competitive
Best For:
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Off-Season Strength & Speed Focus
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Athletes Committed to Improvement
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Noticeable Speed & Strength Gains
4x Per Week - Elite
Best For:
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Varsity / Travel Athletes
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Maximum Off-Season Development
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Athletes Pursuing Next-Level Performance
FAQ
Does my athlete need lifting experience?
No. Every athlete is coached through proper technique and progression. We meet them where they are and build from there.
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Is this year-round training?
Yes. Athlete development doesn't happen in one season. We structure training around off-season, pre-season, and in-season needs.
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Do athletes train by sport?
Training is built around speed, strength, power, and durability - while respecting sport demands.
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What is my athlete is in season?
We adjust volume and intensity to maintain performance and reduce injury risk in-season
How do you measure progress?
Athletes are tested and re-tested on speed, strength, and power metrics throughout the year to track measurable improvement.
Is this safe for middle school athletes?
Yes. Proper technique, progression, and supervision are prioritized at all levels.
How do we get started?
All athletes begin with a free evaluation to determine the best program fit.
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Ready to Elevate Your Athlete?​