Sports Performance Training (Ages 13–16)

SF-Athlete

SF-Athlete is a high-level strength and performance system built to improve the physical qualities that show up in every sport. This isn’t random workouts or “just lifting weights.” This is intentional, structured training centered around measurable progress designed to help athletes get stronger, faster, more explosive, and more resilient through long seasons and competitive schedules.

2026 Schedule (8-week sessions)

Note: Spots are limited and fill up fast.

Session 1: March 16 - May 10th

Session 2: May 11th - July 5th

Session 3: July 6th - August 30th

Session 4: August 31 – October 25

Session 5: October 26 – December 20

Pre- & Post-Testing 📊

Every athlete completes baseline testing at the start and re-testing at the end of 8 weeks.

• Pre Testing will occur on Monday of Week 1

• Post Testing will occur during Week 8

We track:

• Strength gains

• Power and explosiveness

• Speed and movement efficiency

Athletes and parents don’t have to wonder if it’s working.

Progress isn’t guessed, it’s tracked and proven.

Improvements you can expect with SF-Athlete

Increased Power & Force Production

We train the lower body, core, and upper body to work together the way they do in sport. Stronger legs and a more powerful core mean better force transfer, improved explosiveness, and higher overall athletic output.

Stronger, Faster, More Efficient Movement

True athletic strength starts from the ground up. By developing leg drive, hip power, and upper-back strength, athletes move more efficiently while reducing unnecessary stress on joints.

Faster First Step & Better Speed

Explosive strength training improves acceleration, reaction time, and change of direction whether sprinting, cutting, jumping, or reacting under pressure.

Improved Stability & Injury Resistance

We emphasize proper mechanics, core control, and balanced strength so athletes stay healthy, confident, and durable throughout their season.

Training Structure

• Train 2x per week

• Small-group setting (no more than 2 athletes per session)

This allows for:

• Individual coaching on every lift

• Proper technique development

• Safe, progressive loading

• Real confidence in the weight room

Athletes may be paired with another athlete during their scheduled time slot.

Performance Tracking 📲

All workouts are logged inside the Sperduti Fitness App, giving athletes and parents full access to:

• Strength progress

• Workout data

• Performance improvements

• Attendance and consistency

Again — progress isn’t guessed… it’s measured.

Beyond the Gym

Each athlete also receives:

• Simple nutrition guidelines to support energy and recovery

• Off-day stretching and mobility routines

• Education on how to train smart outside the gym

The goal isn’t just stronger workouts.

It’s better performance everywhere.

Program Details

Pre-Testing: Sunday (Week 1)

All athletes complete baseline testing before training begins.

We test:

• Vertical Jump

• Broad Jump

• Strength Benchmark

• Core Stability

• Conditioning Marker

Measure it. Train it. Re-test it.

Training Date/Time Options

Athletes train 2x per week for 8 weeks

Coach Bryon will be in touch to coordinate days & times.

Program Notes:

💰 16 Sessions (60 minutes)

💦 Bring: Water bottle & towel

📍 Underground Gym

227 Thorn Ave, Orchard Park, NY 14127

👉 Training days and times scheduled after enrollment

⚠️ All sessions must be used within the 8 week program