The 11–18 window doesn't come back
These are the most trainable — and most injurable — years of an athlete's life. What gets built (or skipped) here decides what's possible at 16, at 18, at college tryouts.
- They hold form in the 4th quarter. Strength built off-season is what shows up when games matter.
- Fewer mid-season injuries. More games played, more film, more eyes on them.
- They peak when colleges are watching — not at 14 with nowhere to go.
- Confidence that travels. The athlete who can do hard things in here does them out there.
- A coach who knows their sport and season — not a random program off the internet.
- The most-injurable years go uncoached. Bad form under load is how kids end up in PT, not on the field.
- They get passed on the depth chart by kids whose parents started two summers ago.
- The recruiting window narrows fast after 16. You don't get those reps back.
- YouTube programs and peer-led "lifting" — no eyes on the bar, no plan for the season.
- A great athlete capped by a weak base. The ceiling is real and it arrives early.
If your athlete is 11–18, the cost of waiting another season is bigger than the cost of starting now.
Strength is the floor.
Speed is the ceiling.
Weak athletes can't express speed, can't hold form late in games, and get hurt first. We raise the floor so the ceiling actually matters.
Our programs are written by coaches who've trained every level from middle-school to NCAA. We don't just rearrange what they do in gym class — we build what they're missing.
Four pillars. Every block.
Every athlete works on all four. Mix shifts by sport, season, and where the weak link is.
Strength
Squat, hinge, press, pull. The foundation everything else rides on.
Speed and Power
Sprint mechanics, jumps, throws, Olympic-lift variations. Force expressed fast.
Durability
Tendon prep, unilateral work, eccentrics. Fewer tweaks mid-season.
Capacity
Conditioning matched to sport — not random. Hockey player ≠ distance runner.
Year-round, but not year-same
The calendar drives the program. We don't beat them up in November so they limp through January.
Off-Season
Where next season gets won. The best athletes build their foundation now, while nobody is watching. Biggest strength and size gains, highest volume of the year. Skip it and next season starts from the same place the last one ended.
Pre-Season
Sharpen speed, power, sport-specific capacity. Shift output up, volume down.
In-Season
Maintenance — 2x/week, 30–40 min. Keep strength, stay healthy.
Transition
Active recovery after the season. Rebuild before the next off-season cycle.
Real reps. Real coaching.
What you want to know first
It's safe
Every session is coach-supervised. Load progresses only when movement earns it. Youth strength training done right has lower injury rates than the sport itself.
It helps every sport
Football, soccer, hockey, lacrosse, track, wrestling, baseball, softball, volleyball. Strong and explosive transfers everywhere.
It builds character too
Hard things, done consistently, in front of coaches who care. That shows up off the field as much as on it.
It fits your schedule
After-school slots, team groups, and private sessions. We work around practice, not around nothing.
The coaching,
in their words.
“Personal training style in a group environment! Knowledgeable and formally educated coaches who are personable and give advice specific to the customer and athlete. Highly recommend!”
“I love this gym! The trainers are so knowledgeable and supportive. They push you to be your best while making sure you're doing everything safely. The small class sizes mean you get real attention. Highly recommend!”
“I couldn't recommend Dunamis any higher. The atmosphere is nothing but welcoming and encouraging. The workouts are led by true professionals, knowledgeable in all areas of fitness coaching and nutrition. Levels are from beginner (I had never even stepped foot in a gym before) to expert in a judgment-free zone.”
“I take part in the group classes and love the care and attention we get even in a group setting. The techniques they've taught me have transferred to my everyday life, with basic movements becoming much easier. I feel like I'm part of a team. I Love This Gym!”
“Highly recommend. The trainers are professional and actually know what they're talking about. Very clean!”
“The personalized attention and encouragement is second to none here. These guys know their stuff and really want you to succeed. If you are ready to be successful, this is the place! Ask for Will — he's the best!!”
“The trainers at Dunamis are amazing! They take the time to figure out what you are looking to achieve from your workouts and build a program tailored specifically to your goals.”
“Will and Chris are extremely knowledgeable and the classes are great. I highly recommend checking Dunamis out. You won't regret it.”
Parent and athlete questions
What ages do you train?
Will lifting make my kid slower or bulky?
Can my kid train in-season?
Is this 1-on-1 or group?
How much does it cost?
What if my athlete is coming back from an injury?
Do you offer team training?
Start with an athlete assessment
Forty-five minutes. A consult plus a full movement assessment, so you leave knowing exactly where your athlete stands. A one-time $47.
Book the Assessment →