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Summer Strength & Performance 6th-12th

Crossfire and N1 Motion have teamed up to offer Strength & Performance Training for girls and boys ages 6th-12th grade by fall. This summer program helps athletes take an athlete's game to new heights by improving their vertical jump, explosive strength, speed, quickness, core, mobility, and injury prevention. A perfect complement to any sport.

Location

Crossfire Training Center 
8900 109th Ave N, #700
Champlin, MN 55316 MAP

training days/times

GRADE TIME DAYS DATES
Girls/Boys 6th-12th (Fall '22) 10am or 11am Mon-Thur 6/13-8/11 (except 7/4&5)

Participation Levels/Fees

Options Length Fee Reg Open Date Reg Close Date Walk-ins?
All Access Pass/1 HR 1 Hour/Day $595/1 Hour Pass ($17/session) Open June 10th or at capacity No
Single Session* 1 Hour $35/1 Hour Session June 1st At capacity No

*Single Session registration closes each Friday at 5pm for the following week's sessions.


performance session details

In a 60 minute performance session athletes will begin with a dynamic warm up to boost core body temperature, mobility, and muscle activation to prime the body for the workout of the day. From there, athletes will go through the movement focus of the day (changes daily) addressing vertical jump mechanics, speed technique, and change of direction mechanics to enhance quickness and explosiveness. The remainder of the session will be spent working on developing sport specific strength with free weights. Each athlete will receive a personalized program specific to their age and ability level that progresses every 4 weeks, so as the athlete gets stronger, the program will increase in intensity gradually over time for optimal results!
 
The strength training segment for each week will look as follows (Mondays - Lower Strength, Tuesdays - Upper Strength, Wednesdays - Lower Strength, Thursdays - Upper Strength). Because of the personalized nature of our strength program, there will also be total body routines available for athletes do not attend 4 performance training session/week. 
 
Athletes who combine volleyball skills or basketball skills with strength training should not worry about over training. Our philosophy is quality repetitions vs quantity. High volume workouts put more stress on athletes which make them more prone to overtraining. Our approach enables athletes to still do their skill training while training 4 days per week without overworking their body. We do this with science based programing and considering athlete load demands. To prevent over training, athletes should focus on balanced nutrition, rest, and quality sleep to ensure proper recovery between workouts. 

about n1 motion

N1 Motion is a fitness company that provides comprehensive training solutions. They specialize in maximizing athletic potential by enhancing biomechanical efficiency, developing a strong core foundation, increasing rate of force production, and improving dysfunctional movement patterns to optimize performance and minimize injury risk. What makes their program unique is their science based programing, technology integration, and expert coaching.
 
Science Based Programming
All N1 Motion programs are science-based, meaning they are constructed on science-based principles to elicit the desired outcome of their systematic and progressive program. These methods have been tested and proven to get results. Some of the key principles that our programs are based on are systematic periodization, general adaptation syndrome (GAS), and Excess Post Oxygen Consumption (EPOC).
 
Technology Integration
N1 Motion’s cutting edge performance program integrates technology through their mobile app to give athletes the opportunity to log workouts, track data, access resources like nutrition guides, and more. They also utilize technology to assess and measure athletic performance metrics for tangible results in increased performance.
 
Expert Coaching
N1 Motion has educated coaches who have degrees and certifications in exercise science or a related field. They also have experience and understand how the human body functions, how to make modifications for athletes to maximize their capabilities, and how to motivate each individual to be at their best!
 
N1 Motion Training Philosophy
N1 Motion infuses science-based programs, technology integration, and expert coaching to deliver performance optimization solutions. First they set the foundation, then fine tune movement patterns for good technique and mechanics to optimize force output. N1 Motion places the highest emphasis on applied and measurable performance and makes sure athletes always know where they stand so they are motivated to push themselves to compete at the highest level possible.