Adult Program

Adult Strength and Conditioning is a hybrid training program, which combines the motivation and support of small group training, with the individualization and 1-on-1 attention of personal training.

This one of a kind training format allows you to get the personal attention needed to build the skill and confidence necessary to stay healthy and progress moving forward. We combine this 1-on-1 approach with group support and motivation, as you train with others focusing on a specific 3-week goal.

As a group, we will work towards rotating three week training goals. Within these 3-week training blocks your specific workouts will be based on your specific level of fitness, which is determined by which programming level you are placed in (D3, D2, D1). Our programming levels are based on the three divisions of the NCAA, beginning with D3 programming. The more advanced your fitness level the more advanced your training program will be.

All adults begin at our D3 level programming. The goal of this level of programming is to develop a solid fitness foundation which is defined by successfully completing our D3 Fitness Checklist, which includes specific milestones and fitness goals you must achieve before earning your way to our D2 level programming.

We rotate our workout emphasis every three weeks to keep things fresh, and make sure we are developing all areas of fitness throughout the year and not just one or two.

  • Block 1 - Metabolic Resistance Training- Emphasizing max calorie burn while improving endurance and conditioning.
  • Block 2 - Hypertrophy Training- Emphasizing building lean muscle.
  • Block 3 - Strength and Performance Training- Emphasizing developing strength and athletic speed and power.

Each block will not be an all or none approach, meaning we will not completely neglect hypertrophy and performance training in a metabolic resistance block: nor neglect metabolic resistance in a performance block, we just do not emphasize it as much during that block of training.

Moving Week: Week 10-Every 10th week is testing week. This week of training begins with testing new fitness levels from the past training cycle and is finished by resting and recovering for the start of the next training cycle (Test and Rest).

Step one in this entire training process is to schedule a 1-on-1 movement assessment. During this time we will:

  • Define what success means to you.
  • Why it matters.
  • What it is going to take to get there.
  • What obstacles will be in the road and how will you overcome those.
  • Assess current movement and fitness levels.
  • Develop your specific road map for success.

To schedule your 1-on-1 assessment contact us.

When is the program offered?

  • Monday - 6:00am, 6:30am, 7:00am, 7:30am, 8:00am, 8:30am, 5:30pm, 6:00pm
  • Tuesday - 6:30 pm
  • Wednesday - 6:00am, 6:30am, 7:00am, 7:30am, 8:00am, 8:30am, 5:30pm, 6:00pm
  • Thursday - 6:30 pm
  • Friday - 6:00am, 6:30am, 7:00am, 7:30am, 8:00am, 8:30am, 5:30pm, 6:00pm
  • Saturday - 8:00am

Adult Testimonials

  • I signed up at OAK Athletic Development to lose a few pounds and get stronger--but I got more than I expected! I not only lost my soft midsection, I became leaner and more muscular than ever before in my life! And with that, my attitude and mental health improved too. I highly recommend OAK AD to anyone who is serious about improving their physical (and mental) health!
    Eric Erickson
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12