Adult Program

  • WST is no longer just for your children.
  • WST is introducing its new Adult Program, which will be a combination program consisting of half kick boxing and half weight training.
  • In this new Adult Program clients will work on toning, cardiovascular endurance, increase strength, increased self-image, decreased body fat, and increased energy.
  • Get toned with WST today.

Strength Program

  • The WST goal is to improve the athlete’s level of play and ability to perform the specific skills of their sport efficiently.  Controlled explosive movements are needed in all sports and they require total body coordination.
  • Strengthening both the gross and fine motor movements of the legs, trunk and arms in the specific movements needed in a particular sport is the key to peak performance. WST develops power by combing pure strength with advanced plyometric work to enhance the firing system of the nervous system.
  • Strength training in conjunction with proper execution of skills can help an athlete avoid overuse injuries which are the type most common is sports.  Strength training delays the onset of fatigue and strengthens weaker joints and muscles in athletes prone to particular injuries.
  • A stronger athlete who possesses sound fundamental skills equates to a more confident athlete in competition.

Speed Skill Program

Speed- Skill Training is that is different from regular speed training. The ball is incorporated into all of exercises. The program is designed to work on fast feet while maintaining the proper athletic position when it is time to make contact with the ball. We work on creating faster reactions within the game and coach simple mechanical techniques that include:

  • Flexing at the 3 joints – ankle, knee and hip
  • Maintain weight on the balls of the feet
  • Keep the chest and head up
  • Sit the hips back not to have your weight forward while maintaining the athletic position.

All drills are one touch on the ground and volley combination’s

Speed/Agility Program

This program is designed for all athletes.  An easy way to increase speed is to train an athlete to minimize their contact with the ground when working on agility movements. To some people doing repetitive jumping drills may seem pointless, but what they are actually doing is forcing the athlete to decrease the amount of time their feet stay on the ground. By starting a session with agility drills and building into sprint work, an athlete’s muscle memory kicks in and they begin to apply what they have learned in the jumping drills to create a quicker first step.

  • Increase your first step
  • Learn proper running mechanics
  • Increase explosive power

Power Development

Power Development is an upper and lower plyomeric class that will be offered three times throughout the week. The class will focus on exercises designed to produce fast and powerful movements. The class will incorporate plyomeric exercises using explosive, fast-active movements to develop muscular power and improve overall speed, forcing the muscles to exert maximum force in the shortest amount of time. Plyomeric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle and then quickly shorten it. The stretch-shortening cycle prompts the stretch or “myotactic” reflex of muscle and improves the power of muscular contraction.

  • Increase Vertical Jump
  • Increase leg strength
  • Increase muscular power
  • Balance
  • Acceleration
  • Increase Bone Density

Circuit Training

Circuit training is a form of physical exercise that combines strength training, or weight training, with endurance exercises, or cardiovascular training.

  • Improve cardiovascular endurance
  • Increase metabolic rate.
  • Increase muscular endurance

 Wrestling/MMA Strength Training

The posterior chain muscles are comprised of the glutes, hamstrings, and lower back. This extremely powerful area of the body is a key section to overall wrestling performances. By improving strength in this area you will notice a marked improvement in speed and power in the neutral and bottom positions.  Heavy weight training or max strength training will train your nervous system and will improve force production in your muscles, thereby increasing your ability to recruit muscular power when it is needed during competition.

  • Maximal Strength Training
  • Train the Posterior Chain
  • Grip Training
  • Explosive Power