Small Group Strength & Conditioning Classes benefit athletes of all ages and levels, from high-level youth and adult athletes who want to perform at the highest level in their sport to adults wanting to improve their overall strength and fitness.​

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Registration for APL Small Group Training programming requires a Class Access Pass. An All Access Pass unlocks access to our Main Gym. ​

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YOUTH APL CLASSES

 

Small group training is focused on improving overall strength, speed, power, agility and endurance. 

 

Sessions take place in our Athletic Performance Lab Training Center after school and on weekends. You can join at any point during the session. Class sizes are limited to a maximum of 12 people. 

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APL Introduction to Fitness ​

 

The starting point for every great athlete. Intro to Fitness is a coach-led session designed to introduce young athletes to the weight room in a fun, confidence-building environment. Athletes learn the fundamental movement patterns every sport demands — squatting, pushing, pulling, and balancing — using bodyweight and light resistance before anything else. Agility and coordination work is woven throughout every session, developing the quickness and body control that directly translates to better performance in any sport. No intimidation, no pressure, just an athlete learning to move, feel strong, and fall in love with training.

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Class Times:

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• Wednesdays: 5:30-6:00pm

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APL IGNITE (ages 8-16)

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A 30-minute explosive power and speed session built for any young athlete. Ignite develops the fast-twitch muscle activation, reaction speed, and physical output that separates good athletes from great ones — regardless of sport. Short, high-quality, and scientifically proven to produce measurable improvements in speed and power. Coach-led and fully scaled to every age and ability level.

** Tennis athletes: Ignite is designed to be directly before your court session, priming your body and nervous system to perform at its physical peak from the first ball you hit.

 

Class Times:

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• Mondays: 6:00 – 6:30pm

• Tuesdays: 6:00 – 6:30pm

• Wednesdays:  6:00 – 6:30pm

• Thursdays: 6:00 – 6:30pm

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APL BUILD (ages 8-16)

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The strongest, fastest, most durable athletes all share one thing — a foundation built in the weight room. Build is a 30-minute strength and conditioning session designed specifically for young athletes that develops real functional strength, reduces injury risk, and creates the physical foundation every sport demands. Coach-led, age-appropriate, and proven. Not just for one sport — for every athlete.

** Tennis athletes: Build is designed to be directly after your court session, using your body's post-practice state to develop strength safely and effectively without overloading your nervous system.

 

Class Times:

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• Mondays: 6:30 – 7:00pm

• Tuesdays: 6:30 – 7:00pm

• Wednesdays:  6:30 – 7:00pm

• Thursdays:  6:30 – 7:00pm

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APL Speed School (ages 12-18)

 

Speed School helps young athletes gain a competitive edge by developing faster reactions, sharper agility, and stronger movement efficiency. Through focused training on first-step quickness, explosive acceleration, balance, and finishing speed, athletes learn to move with greater precision and control. These skills translate into improved performance in every sport, reaching top speed faster, maintaining better positioning, reacting more effectively, sustaining endurance, and competing with confidence and intensity.

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Class Times:

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• Saturdays: 10:30-11:30am

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APL Lower Body Strength & Power (ages 8-16)

 

Lower Body Strength & Power builds the strength, stability, and explosive output athletes need to move efficiently and perform at a higher level. Monday and Wednesday sessions train the full lower body through squatting and hinging patterns, developing balanced strength across the hips and legs. Every movement is scaled to the athlete’s level, allowing beginners and advanced athletes to progress together with the right intensity.

Athletes work through explosive power and foundational strength exercises, including jumps or kettlebell swings, squats, deadlifts, and single-leg movements like lunges or split squats. Sessions also incorporate core stability, upper body accessories, and a short conditioning finisher to build endurance and resilience.

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Class Times:

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• Mondays & Wednesdays: 5:00- 6:00pm

• Mondays & Wednesdays: 7:00- 8:00pm 

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APL Push, Pull & Upper Body (ages 8-16)

Push, Pull & Upper Body builds strength, control, and durability across the upper body through balanced pushing, pulling, and shoulder stability work. Tuesday and Thursday sessions train multiple planes of motion, with shoulder health integrated into every workout—especially important for athletes who serve, throw, swing, or reach. Each movement is scaled to the athlete’s level to ensure proper progression and long-term development.

Athletes work through a mix of power and strength exercises including medicine ball throws, pressing movements like push-ups or bench press, horizontal rows, and vertical pulling such as lat pulldowns or pull-ups. Sessions also include dedicated shoulder health work, rotational core training, and a conditioning finisher to build strength that translates directly into sport.

 

Class Times:

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• Tuesdays & Thursdays: 5:00- 6:00pm

• Tuesdays & Thursdays: 7:00- 8:00pm 

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SIGN UP >>

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ADULT APL CLASSES

 

Group training sessions take place in our Athletic Performance Lab Training Center. You can join at any point during the session. Class sizes are limited to a maximum of 12 people. 

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APL Adult Athletic Performance ​

 

This class is designed for active adults aiming to elevate their sports performance—whether in tennis, golf, pickleball, or other recreational athletics. Each session integrates strength training, mobility, and athletic movement to boost power, coordination, balance, and resilience. The focus is on building a stronger, more capable body to perform at a higher level and stay injury-free.

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Class Times:

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• Tuesdays: 6:30-7:30pm

• Thursdays: 6:30-7:30pm

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SIGN UP >>​​

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