The Train 2 Compete program is tailored to an athlete's specific goals reflective of his/her age, sport, medical history, and training experience. This customization results in a well-trained, injury-resistant athlete competing at his/her maximum potential season after season, year after year.

With guidance from our Sports Performance Coaches, each athlete can create a personalized training schedule from the following program options:

Strength Training (ST)

The foundation of athletic performance and injury prevention begins with the development of stability, mobility and strength across all joints and throughout an athlete's movement patterns. Each API athlete will follow an individualized strength training program reflective of chronological age, gender, sport, medical history and training experience.

Each Strength Training (ST) session will emphasize:

Core Stabilization	Muscular Strength and Endurance
Strength Training	Injury Prevention
Multi-Directional Agility	Training Form and Technique

Speed Development (SD)

Speed, a measure of how fast an athlete can sprint short distances, will be trained and enhanced as consistent part of a well-rounded training program. Improvements in stride length, stride frequency, sprinting technique and fast-twitch muscle ratios will enable each athlete to achieve his/her maximum speed potential.

Each Speed Development (SD) session will emphasize:

Dynamic Flexibility	First Step and Acceleration
Sprinting Form and Technique	Speed Endurance

Directional Change (DC)

Directional Change (Agility) occurs in all planes of motion: side-to-side, forward-to-backward, backward-to-forward, 45°, 90°, 180°, 360° and every ° and direction in between. An athlete trained to make a quick and efficient directional change will improve in all phases of sport performance.

Directional Change (DC) session will emphasize:

Acceleration and Deceleratiom	Multi-Directional Agility
Dynamic Flexibility	Foot Speed and Quickness