Strength& Power
Structured strength built specifically for runners and sprinters — in person on Monday and Wednesday, or from anywhere through the app. From bodyweight foundations to the exact 18-week periodized program Coach J used during his pro career with Reebok.
This is not bodybuilding. This is not powerlifting.
This is strength training designed to make you faster on the track and more explosive on the field — without adding mass that slows you down.
Two nights a week. Included in your membership.
An hour on the schedule, 50 minutes coached, so the bars are reset before the 6 PM Track Academy group walks in. Track Academy and Cross Training members can attend at no add-on charge.
- Monday 5:00 – 6:00 PM
- Monday 7:00 – 8:00 PM
- Wednesday 5:00 – 6:00 PM
- Wednesday 7:00 – 8:00 PM
Athletes join any time and start at their level inside the current cycle. Test week is the product — numbers at the start, retested in week 8.
Match the level. To your training age.
Strength training has progressions for a reason. Start where you are — not where you think you should be. All three levels run in the same room, in the same hour.
Bodyweight, med ball and dumbbells. Master the movement patterns first. No barbells yet — mechanics come first.
Barbell work begins. The phase where most athletes see their biggest jumps in performance — provided the pattern work is locked in.
Full barbell and Olympic progressions. Built for athletes ready for elite-level work.
Everyone starts with the $70 evaluation — strength-only athletes included. Placement and safety before a barbell.
Not at launch. Membership or a standalone month, so the room stays the same group week to week.
Which is what makes limited spots true. Hands on every athlete, every set.
Included with a membership. Or on its own.
All month to month, cancel any time.
Athletes who want to lift the right way.
The wrong strength program will slow a sprinter down. The right one will drop their 40 by 0.1 seconds. We're talking about the right one.
Track athletes who want strength that translates to ground force, not gym numbers.
Football, soccer, baseball and basketball players who need explosive power for their sport.
Athletes lifting to support their event-specific training and combine performance.
Six qualities that make athletes.
Speed athletes lift differently than bodybuilders. The goal isn't size. The goal is force-per-pound: how much push you generate without dragging extra weight around the track.
Power cleans. Jump squats. Med ball throws. The lifts that train fast force production — not slow grinding strength.
How hard you push the ground. Squats, deadlifts, single-leg work. The base of every sprinter and jumper.
Hinging, step-ups, hip thrusts. The hips drive sprinting. Train them directly and your stride power changes within weeks.
Not crunches. Anti-rotation, anti-extension, loaded carries. The core's job is to transfer force from legs to upper body without leaking energy.
Sprinting happens one leg at a time. Single-leg squats, lunges, step-ups. Bilateral lifts don't fix asymmetries — unilateral lifts do.
Hamstrings, calves, glutes, ankles. The muscles that get pulled. Stronger here means a longer season and a healthier athlete.
Three programs. Lift from anywhere.
The same progressions, written out week by week. Included with a membership, or on the RSP Online Studio on its own. Online training is for ages 13 and up.
- Bodyweight squat & lunge variations
- Push-ups (all progressions)
- Single-leg work & balance
- Dumbbell goblet squats, presses
- Core: planks, hollow holds, bird dogs
- Hip mobility & activation
- Back & front squats
- Deadlifts & Romanian deadlifts
- Bench press & overhead press
- Power clean progressions
- Jump squats, broad jumps for power
- 1RM testing built into the cycle
- Periodized 30% → 70% across 18 phases
- Lat pulldowns, power cleans, presses
- Back squats, leg press, hamstring curls
- 50 reps abs + 25 pushups between sets
- Box jumps, plyometric integration
- Pro-level volume + recovery management
Athletes 9–12 train in person — bodyweight, bands and med ball, no barbell. The strength library is still open to them through their parent's account: the parent sets it up and works through it alongside them.
The platform tracks every rep.
Built-in 1RM calculator, auto-detect PRs, working set generator. The math is done for you — you just lift.
Plug in your 1RM, get the working weights for every set, every percentage.
Log a heavy set and the platform calculates your new 1RM. PRs detected automatically.
Every weight, every rep logged. See your strength curve over weeks and months.
Every lift demoed on video. Form cues, common mistakes, regressions, and progressions.
Built-in timers per exercise. Power work gets longer rest. Conditioning gets less.
Upload your squat or deadlift video. A certified RSP coach reviews and sends notes back.
Come watch a session first
You're welcome to come watch from the floor before you commit to anything. Everyone starts with the $70 evaluation, so we place your athlete at the right level before they touch a bar.
