03Ages 16–18

College Prep.

Develop advanced strength, speed and power while building familiarity with structured training for the demands of the next level.

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An athlete performs a barbell bench press with a spotter.

Inside the training

For older athletes, the focus is physical preparation and a more advanced approach to strength, speed and power development.

01

Advanced strength

Work through structured barbell progressions. The emphasis is developing strength alongside the proficiency needed to train with purpose.

Structured lifts · Technical proficiency

02

Speed and agility

Sprint and change-of-direction work address the movement demands of sport. Testing gives athletes and coaches a way to discuss their development.

Acceleration · Sprinting · Agility

03

Power development

Jump training and advanced plyometric work emphasize producing force quickly, connecting strength development with explosive movement.

Strength into explosive movement

04

Preparation for collegiate training

Become familiar with a structured strength-and-conditioning approach. Build the training skills and habits to carry into the next stage.

Understand the work · Build training habits

An athlete performs a seated dumbbell press.

Training at Jarosh

Discuss your goals with a coach and establish your starting point through vertical-jump, 10–40-yard dash, top-speed and 5-10-5 pro-agility testing. Your free assessment begins that conversation.

Athlete interviews

Their next chapter. In their own words.

Your first step

Your free assessment: 60 minutes. Vertical jump · 10–40-yard dash · Top speed / max velocity · 5-10-5 pro-agility drill · Coach consultation.

  1. Step 01Send your request

    Share your athlete’s age, sports and goals through the assessment request form.

  2. Step 02Arrange a time

    Staff will text within 24 hours to schedule your free assessment.

  3. Step 03Meet with a coach

    Establish a baseline with vertical-jump, 10–40-yard dash, top-speed and 5-10-5 pro-agility testing, then discuss an individual training plan.

Google reviews

More athlete stories
GoogleGoogle review

“Anytime I have a break from college training, I go to Nick's. I have made the biggest jumps in my speed while training here. His workouts and programs are based on real numbers and results. If you want to get faster, this is the place to be.”

John P. · a year ago
GoogleGoogle review

“I have been training with Nick for over 3 years now and I can confidently say that he is the best. This is the only place I train at when I am home from college because I know what I am going to get when I walk in. His use and implementation of descriptive data/statistics make workouts extremely fun and rewarding. I highly recommend training here if you’re looking to improve your overall speed and athletic ability!”

Brad · a year ago
GoogleGoogle review

“My son has been attending Nick’s gym during the off season from baseball. Returning to practice there is a noticeable difference in his athleticism and confidence on the field. Nick collects data to show improvements along the way which was a great motivator! The place is welcoming and my son instantly felt right at home.”

Amanda W. · a year ago

FAQ

What does College Prep focus on?
Advanced strength, speed, power and preparation for structured collegiate training. A coach will use the assessment conversation to understand the athlete’s starting point and goals.
What gets measured in the first assessment?
The free assessment includes four tests: vertical jump, a 10–40-yard dash, top speed (max velocity) and the 5-10-5 pro-agility drill, followed by a coach consultation.
How do we arrange an assessment?
Submit an assessment request online. Staff will text within 24 hours to arrange a time. The assessment is free and takes 60 minutes.
Where can we find the training schedule?
The timetable lists training sessions by grade: 7th grade and younger, and 8th grade and older. Check the published schedule for your athlete’s grade.

By sport

All sports
Next stageMulti-Sport Foundation · Ages 8–12

Text usView training schedule