Gymnastics & Cheerleading Camp

STRONG | POWERFUL | RESILIENT

Gymnastics / Cheerleading Off-season
Strength and Conditioning Program

1. What does the program look like?
   • Each athlete will have an individualized program built that will be performed twice per week for 10 weeks.
   • A comprehensive assessment is performed to determine their readiness to train and to develop individualized athlete profiles.
   • Unique training programs are derived from each athlete’s profile to maximize sport-specific adaptations.
   • 3 distinct phases are programmed: 2-week capacity, 4-week strength, 4-week power
   • Each phase will be built on adaptations developed in the previous phase
   • Phases
     • Capacity
       • Introduce foundational movement patterns and lifts
       • Acclimate to the training environment and principles
       • Address fundamental mobility limitations
     • Strength
       • Focus on increasing resistance while moving in appropriate patterns
       • Address sport and position-specific accessory work (i.e., base vs flyer)
     • Power
       • Begin to move with increased intent (move faster)
       • Introduce more plane-specific work
       • Begin learning sprint and speed basics
2. Where does training take place?
   • TORK Sports Performance is located off of I-95 at the CR 210 exit in Saint Johns County near Beachwalk.
   • Click the link here for a map → Map
3. What days and times will training take place?
   • Sessions will begin Monday, June 1st.
   • Session times will be Monday through Thursday at either 12-1:30 or 2-3:30.
   • During onboarding, we will discuss your current gym conditioning schedule to ensure we do not exceed a healthy amount of stress.
4. Why is this program successful?Bench press 23% increase
   • More is not better…Better is better.
   • Tork will utilize scientific principles and research-backed methods to ensure assessments and training truly complement our athletes’ needs and ultimately improve their body’s resilience and performance
   • Training will be conducted by our staff who have extensive experience working with athletes of all levels, from youth to professional. We have conducted our off-season training program for the past five years and have achieved significant results. See our staff here → Our Team
   • Our training demands will be relayed to athletes and parents, and we encourage you to communicate these with your respective coaching staff. We will be happy to communicate directly with the coaching staff to ensure each athlete has a safe and productive training profile.
   • Tork Sports Performance and Atlas Physical Therapy complement one another, and thus, on-site medical triage will also be available to the athletes should the need arise.
5. How much does the program cost?
   • The cost is $1000 for the entire 10-week program. Group (6+) and team discounts available.
   • Online payments can be made here → Payment Link
   • The online waiver can be filled out here → Waiver Link

Previous off-season programs we have conducted have resulted in significant gains in a relatively short amount of time during the first phase. This is most attributed to a rapid increase in lift competency and, for many, this is the first time they have truly trained strength. As athletes continue to train, adaptations are slower and more consistent with physiology.

Training in the off-season can have a major impact on pre-season preparations and in-season results. The earlier one starts, the more time we have to prepare them effectively. Some of the results from the first phase of past athletes’ training are below:

• Makayla:
  • Vertical jump 13% increase
  • Broad jump 3.4% increase
  • Single leg hop right 8% increase; left 7% increase
  • Bench press 23% increase
  • Squat 37% increase
  • Landmine press (single arm vertical plane) 18% increase left and right
  • 3 rep max pull up 17% increase

• Mina:
  • Vertical jump 16% increase
  • Broad jump 3% increase
  • Single leg hop right 13% increase; left 6% increase
  • Trapbar deadlift 19% increase
  • Bench press 23% increase
  • Squat 26% increase
  • Landmine press (single arm vertical plane) 17% increase left and right
  • 3 rep max pull up 33% increase

• Ava:
  • Trapbar deadlift 9% increase
  • Bench press 11% increase
  • Split squat 8% increase left and right
  • Landmine press (single arm vertical plane) 21% increase left and right
  • 3 rep max pull up 38% increase

110 Cumberland Park Drive, Suite 304