Competitive Athlete Summer Strength & Conditioning Camp


This camp is for the serious athlete who’s accustomed to working hard and wanting to improve their overall athleticism. Our S & C program teaches the importance of proper sports nutrition, emphasizes injury-prevention, promotes team work and effectively improves the 4 major, physiological characteristics needed to dominate in any sport…

  • Power
  • Endurance
  • Strength &
  • Speed

Training workouts are approximately 90 minutes long taking place on Mondays, Wednesdays, Fridays and Saturdays from 1pm to 2:30pm. Workouts consist of mobility/flexibility training, coaches demonstration/instruction and workout setup and execution.

This summer program has an excellent track record of delivering results but it requires dedication & commitment. Showing up to 2 out 4 workouts in 1 week won’t cut it and frankly is a waste of both the athletes and coaches time.

Athletes will train the major lifts seen in any HS or college program…

  • Front/Back Squats
  • Jerks, Bench Press, Push Press
  • Deadlifts & Cleans

The program highlights these main lifts since they have such a significant carryover to pretty much any sport. Days 1 through 3, athletes will train a different lift. Each week the weight will increase based off of a predetermined percentage while at the same lowering the total amount of repetitions completed.  The program delivers steady increases in intensity and athletes can expect to see strength gains in their 1, 3 and 5 rep maxes – quickly.

In the event an athlete cannot demonstrate the necessary bio-mechanics needed to safely execute any lift or movement they’ll be given an alternative movement similar in objective & stimulus but safer to perform.

Anaerobic/aerobic metabolic conditioning (METCON) occurs every day. Theses METCONS are constantly varied, functional movements executed at high intensity. Conditioning workouts will include:

  • Agility (speed ladder, cone drills)
  • Sprint Intervals (running, rowing, cycling)
  • Plyometrics (box drills, body weight)
  • Weighted movements (sandbags, sleds) and other speed/endurance builders.

Lighter loads & higher reps combined with specific movements complimentary to the strength movements performed earlier in the session, the METCON allows the athlete to train in an “aerobic” state while performing traditional “anaerobic movements.

This high intensity conditioning increases power output, decreases training time and delivers far better results when compared to your typical high school weight room or track workout. But they’re tough & the summer months are hot. Athletes will have to dig deep, work hard and be consistent if they want to dominate in the Fall/Winter and become champions.

For more information call or text Coach Justin Lawrence at 847-573-9348. Coach can be reached through his email as well at Health waivers are needed prior to participation and can be found here:

Coach Justin Lawrence is a professional Strength & Conditioning Coach and CrossFit Coach Level 1 Coach. Justin has competed in multiple strength & conditioning competitions. He’s a 2-time CrossFit Games North Central Regional Qualifier (Team), Goruck 1300lb Strength Club (Bench, Squat, Deadlift) & 2-Time Chicago Indoor Rowing Champion (Team). His High School and Collegiate sports back ground includes Football & Wrestling (Freestyle and Greco experience as well).