FITNESS TRAINING

Whatever your fitness goal may be: fat loss, muscle gain, or just training to be healthy, we can assist you in reaching your goals. Age is also not an issue, our training staff has experience with all ages. We do not offer exclusively 1-on-1 training because it is not cost effective for our clients. What we do offer is group atmosphere that is filled with like-minded people who are all working toward something just like you.

The newer you are the more 1-on-1 time you get with a trainer. As you get comfortable with the weight room, terminology, and how to perform various exercises with proper technique you will graduate to needing less assistance. You are never completely without a trainer though, at least one coach is always in the weight room to ensure your getting through your program properly.

BOOT CAMP

Join us Monday, Wednesday, and Friday at 5 or 6 AM in our Port City Sports Performance: BOOT CAMP!

The duration of each session is 60 minutes. The first 10-12 minutes will contain a dynamic warm-up paired with stretching to prepare your body for the workout. After this the trainer will go over the movements that pertain to the session while answering any questions you may have! The sessions are designed to challenge you, motivate you, and promote a fun environment while also working systemically with the previous and next one to optimize your strength, weight-loss, and toning results. The equipment and tools used in the main workout will range from the conventional dumbbell or medicine ball to the metabolic reigns of the battle rope, unconventionality of the steel mace and the challenging displacement in the grips of the sandbags or kettlebells! The Last 10-12 Minutes of the session will consist of a mobility cooldown to help your recovery and get you moving into your day!

The classes are for ages 16+ and for any fitness level! The movements are completely scalable, so they can be performed and modified for the first time exercisers and also give a challenging push to the most dedicated of athletes!.

SPEED DEVELOPMENT

PCSP speed class develops speed through core mechanics.
Speed is a word that is constantly thrown around. Being fast is one of the most sought after adjectives of athletes. You see it on Instagram and hear it on TV. It’s a vital aspect of sports and life. Often times you hear “he was just born with it” or “I’m not meant to be fast”. In this class we don’t believe in that.

This class will focus on enhancing performance, regardless of innate talent, and limit future injuries through:

• Learning the mechanics of running and acceleration
• Increased mobility
• Core strength
• Neutral training (mind/body connection)
• Competition

STRONG START

Strong Start provides structure, focus and discipline with fun, learning and technical instruction. Throughout each session kids get noticeably stronger, develop more speed and quicker feet, laugh a lot, and learn basic gym etiquette and physical culture. The kid’s confidence grows as they continue to do feats that they didn’t believe they could do. When a child believes in his or herself and has the support of an encouraging adult, the sky is the limit. We want to mold limitless kids for the future. We want to cultivate bold leaders that are proud of working hard and enjoy the process it takes to see long term rewards.

Strong Start isn’t about getting stronger or becoming a better athlete, although that is exactly what happens in each session; it’s about changing lives and building a foundation of healthy habits that will carry on into adulthood.

INJURY PREVENTION

Injury prevention is of utmost importance here at PCSP. As we always tell our athletes it does not matter how big, strong, or fast you are, if you aren’t on the field it doesn’t help anyone. The injury prevention piece is also aided by our initial assessments and our ongoing assessments of the athletes as they perform daily tasks in the gym.

Our experienced coaching staff has the ability to watch an athlete move and foresee possible problem areas that if not addressed could cause injury. Using techniques to improve strength, mobility, flexibility, or stability we can efficiently correct these flaws.