Speed, Strength, & Power Development

At One Wellness, our Speed Development service is specifically designed to enhance your sprinting ability, quickness, and overall acceleration, helping you become faster, more explosive, and agile in your sport or fitness routine. Whether you're an athlete aiming to improve your performance on the field or court, or someone looking to boost their speed for general fitness, our Strength & Conditioning Specialists will tailor a program to your unique needs and goals.

Our approach combines cutting-edge speed training techniques with a focus on proper mechanics, explosive power, and agility. Through a series of drills and progressive exercises, we’ll help you refine your sprinting form, optimize your energy systems, and develop the strength and power necessary for faster, more efficient movement.

Key Features of the Service:

1. Personalized Speed Assessment: We begin by assessing your current speed, agility, and movement patterns, identifying areas for improvement. This allows us to create a tailored program that targets your specific weaknesses and builds on your strengths.

2. Form & Technique Optimization: Speed isn’t just about running fast; it’s about running efficiently. We’ll focus on refining your sprinting mechanics, including posture, stride length, arm swing, and foot placement to maximize speed and minimize wasted energy.

3. Explosive Power Development: We incorporate plyometric exercises, strength training, and explosive drills designed to improve your power output, quickness, and acceleration. These drills focus on activating fast-twitch muscle fibers, which are key to improving your speed.

4. Acceleration & Top-End Speed Training: The program will include specific drills for improving both short-distance acceleration (e.g., the first 10–20 meters) and longer distances for top-end speed, ensuring you can maintain your speed over a variety of distances and situations.

5. Agility & Change-of-Direction: Speed isn’t only about running in a straight line. We’ll also integrate agility drills to help you improve your ability to change direction quickly and maintain speed in dynamic environments, a crucial skill in many sports.

6. Core Strength & Stability: A strong, stable core is essential for fast, controlled movement. We’ll include core strengthening exercises to enhance your stability and overall speed while reducing the risk of injury.

7. Ongoing Evaluation & Progress Tracking: As you progress, we continuously track your speed improvements and make adjustments to your training plan to keep you moving toward your goals. Regular feedback and technique refinement ensure you're always improving.

8. Injury Prevention & Recovery: Speed training can be intense, so we incorporate injury prevention strategies, including mobility work, flexibility, and recovery techniques, to keep you in top form without overloading your body.

With a Speed Development program at One Wellness, you'll not only see faster times and quicker reactions, but you'll also develop the confidence and athleticism to move more efficiently, whether you're sprinting down the track, outpacing your opponents, or simply improving your overall fitness.

Explosive Strength Development

At One Wellness, our Explosive Strength Development service is designed to help you build the power, speed, and strength necessary for maximum performance in your sport or fitness goals. Whether you’re an athlete aiming to improve your explosiveness on the field or court, or someone looking to increase overall power and muscle force, our Strength & Conditioning Specialists will create a customized training program that targets explosive movements and maximizes your athletic potential.

Explosive strength is the ability to exert maximal force in the shortest amount of time, and it’s crucial for sports that require fast, powerful actions—such as sprinting, jumping, or tackling. Our approach combines high-intensity strength training with plyometric exercises, Olympic lifts, and power-based movements to enhance your ability to generate force quickly and efficiently.

Key Features of the Service:

1. Customized Power Assessment: We start by assessing your current level of explosive strength, looking at factors such as your vertical jump, sprint times, and maximal power output. This allows us to identify areas for improvement and design a program that meets your specific needs.

2. Olympic Lifting & Plyometrics: Our explosive strength program utilizes Olympic weightlifting techniques (e.g., cleans, snatches) and plyometric exercises (e.g., box jumps, bounds) to develop fast-twitch muscle fibers, which are key to generating power quickly.

3. Maximal Strength Training: To develop explosive power, we focus on improving your maximal strength through heavy lifting exercises like squats, deadlifts, and bench presses. These movements build a strong foundation that enables you to produce greater force in faster, more dynamic movements.

4. Speed & Power Drills: Specific drills targeting speed and explosive power are included in your program, such as sprints, resisted sprints, and kettlebell swings, designed to increase your ability to accelerate, decelerate, and change direction with speed.

5. Core & Stability Training: Explosive strength also relies on a strong, stable core. We integrate exercises to enhance your core stability, helping you maintain control and power during high-intensity movements, reducing injury risk and improving performance.

6. Movement Efficiency: Focusing on proper technique and efficient movement patterns, we’ll refine your biomechanics to ensure that every explosive movement is optimized for power, speed, and safety, which also helps in injury prevention.

7. Recovery & Injury Prevention: Explosive training can be intense, so we incorporate recovery strategies and injury-prevention techniques, including mobility work, soft tissue release, and active recovery exercises, to ensure you stay in peak condition.

8. Progress Monitoring & Adjustment: As you progress, we continually track your improvements in explosive strength and make necessary adjustments to your training plan, ensuring that you’re always challenged and progressing toward your goals.

Whether you're an elite athlete looking to improve your sprinting and jumping ability, or someone who wants to build more power for your general fitness, our Explosive Strength Development program at One Wellness will help you unlock new levels of power and speed, allowing you to perform at your highest potential.

Reactive Strength Development

At One Wellness, our Reactive Strength Development service is designed to enhance your ability to respond quickly and powerfully to dynamic movements, improving your agility, speed, and overall athletic performance. This service is ideal for athletes who need to change direction rapidly, respond to unpredictable situations, or explosively react in high-intensity scenarios, such as in sports like basketball, soccer, football, or tennis.

Reactive strength is the ability to rapidly transition from an eccentric (muscle-lengthening) phase to a concentric (muscle-shortening) phase, which is essential for actions like jumping, cutting, decelerating, or accelerating. Our Strength & Conditioning Specialists will design a program that focuses on improving your ability to react quickly with force, helping you become more explosive and efficient in your sport or fitness activities.

Key Features of the Service:

1. Movement Assessment & Goal Setting: We start by evaluating your current reactive strength abilities, including your agility, jumping mechanics, and quickness. This allows us to set measurable goals and create a customized program that targets your unique needs.

2. Plyometric Training: To develop reactive strength, we incorporate a variety of plyometric exercises such as depth jumps, bounding, and rapid deceleration drills. These exercises train your muscles to absorb and generate force quickly, improving your ability to react explosively in sports situations.

3. Agility & Change-of-Direction Drills: Reactive strength is often needed during sudden changes in direction. We use cone drills, ladder drills, and shuttle runs to enhance your ability to react to directional shifts and explosive movements with speed and efficiency.

4. Eccentric and Concentric Strength: We focus on exercises that build both eccentric strength (muscle lengthening) and concentric strength (muscle shortening), which are critical for rapidly decelerating and accelerating. Exercises like slow eccentrics followed by explosive concentric movements will help you develop this rapid stretch-shortening cycle.

5. Elastic Power Development: Through exercises like jump squats, resisted sprints, and medicine ball throws, we focus on improving the elasticity of your muscles and tendons, which is key for developing the fast, reactive strength necessary for athletic movements.

6. Sport-Specific Reactions: The program will include sport-specific drills designed to mimic the demands of your chosen activity. This could range from reactive drills that mimic game situations, to reaction-based speed drills using visual or auditory cues to improve your response time.

7. Core Stability & Injury Prevention: A strong, stable core is critical for quick, reactive movements. We integrate core strengthening exercises and stability work to ensure that your body can efficiently transfer power during high-speed movements while minimizing the risk of injury.

8. Ongoing Evaluation & Progress Tracking: We continuously monitor your progress in reactive strength, adjusting your training to ensure continual improvement. By tracking key metrics such as reaction time, jump height, and agility, we make sure you are consistently progressing towards your goals.

With our Reactive Strength Development service at One Wellness, you will improve your ability to respond explosively and efficiently, whether it’s accelerating down the court, cutting past an opponent, or jumping to make a play. This program is designed to take your athleticism to the next level, ensuring you can react with speed, power, and precision when it counts the most.

Power Development

At One Wellness, our Power Development service is designed to help you build explosive power, enhancing your ability to generate force quickly and efficiently. Whether you’re an athlete looking to improve performance in power-based sports like football, basketball, or track and field, or someone who wants to increase overall strength and explosiveness for fitness, our Strength & Conditioning Specialists will create a customized training program to help you reach your peak power potential.

Power is the combination of strength and speed—the ability to exert maximum force in the shortest time. Our program uses a blend of strength training, Olympic lifting techniques, plyometrics, and speed work to improve your explosive strength, reaction time, and overall power output. By increasing your power, you'll perform better in high-intensity movements such as sprinting, jumping, lifting, and even everyday functional tasks.

Key Features of the Service:

1. Individualized Power Assessment: We start by evaluating your current power output, including vertical jump height, sprint times, and strength levels. This helps us establish a baseline and tailor the program to your specific needs and goals.

2. Olympic Weightlifting: Olympic lifts (e.g., clean and jerk, snatch) are integral to developing power. We teach and refine these lifts to help you build explosive strength, improving your ability to generate force quickly while focusing on proper technique and safety.

3. Plyometric Training: To increase explosive power, we incorporate plyometric exercises such as box jumps, broad jumps, and medicine ball throws. These exercises target the fast-twitch muscle fibers necessary for high-speed movements.

4. Strength Training for Power: Power starts with strength. We include heavy, compound lifts like squats, deadlifts, and bench presses, focusing on building a strong foundation that allows for greater power output in faster movements.

5. Speed & Agility Work: Power isn’t just about strength—it’s also about speed. We integrate sprinting drills, resisted sprints, and agility exercises to enhance your ability to accelerate, decelerate, and change direction with speed and force.

6. Core Strength & Stability: Power is generated through the core. We include exercises like planks, Russian twists, and rotational movements to build a stable and strong core, which is critical for transferring power through the entire body.

7. Energy System Development: We’ll work on developing your anaerobic power through high-intensity interval training (HIIT) and metabolic conditioning (MetCon) sessions, improving your body’s ability to generate energy quickly for short bursts of activity.

8. Recovery & Injury Prevention: Power training can be intense, so we emphasize recovery techniques such as stretching, mobility work, and soft tissue release to help you stay injury-free and perform at your best.

9. Continuous Progress Monitoring: To ensure you’re getting stronger and more powerful, we regularly track your progress using specific metrics (such as jump height, power output, and speed) and make adjustments to your training as needed to keep you progressing.

With our Power Development service at One Wellness, you’ll improve your ability to generate strength and speed in tandem, leading to better performance in your sport or fitness routine. Whether you're looking to jump higher, run faster, lift heavier, or simply feel more explosive in your daily activities, this program will help you develop the power you need to excel.