Our Programs

 
 

Developing consistently sound body mechanics takes years.  We coach Constantly Reinforced => Foundational Movements => At Relative Intensity.

 

High School

Teenagers have their own special needs when it comes to strength training. They are undergoing change at a constant rate, both physically and emotionally.  Our High School program is specifically designed for teenagers, to improve their fitness, strength and conditioning in the most effective way while minimising injury risk.  

Our 60 minute classes incorporate functional movements, bodyweight and weighted movements using equipment, and mobility to build stronger, fitter bodies with improved mobility and flexibility. Our priority is always to teach good mechanics and for teens to move with great technique.  Progressing intensity (including by increasing weight) is always done in a considered and supervised manner with an experienced coach, keeping athletes safe and free of injury.

We begin our class by preparing for the work ahead and break this portion up into two warm-up sets. The first is general, designed to raise the heart rate and prepare the body for movement and includes a variety of physical skills. The second is specific, designed to target the movement patterns you will be focusing on throughout the class.

We move on by practicing the movment pattern of the day. Our focus is always on movement training, so if this is a conditioning class, practice will generally include a high-skill movement the teens will see later in the class. In a strength class we will be working on the lift of the day.

We end by playing and in this portion of the class, exploration, experimentation, and, yes, work occur. During this time, conditioning in the form of aerobic/alactic, aerobic interval, and alactic work is done. We also encouraged teens to work on skills such as climbing a rope, throwing medicine balls for distance or height, or walking on a slack line for balance. We finish with work to improve stability and mobility specific to each teen. 

Availability

Tuesday, Thursday
3:00 - 4:30

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MIDDle School

In this age group we continue to build upon kids physical abilites to promote healthy growth and development, no matter their ability level. Using functional movements and teaching good mechanics builds strong bones and muscles while improving balance, coordination, agility, core strength and fitness. By estabishing healthy habits early, kids build self-confidence, self-esteem, resilience, and a lifelong connection to physical activity.

We begin our class by preparing for the class ahead and to get the moving after a day at school. The warm-up is broken into two sets. The first is general, designed to raise the heart rate and prepare the body and includes a variety of physical skills. The second is more specific to the focus of the day and designed to target the movement patterns the will be focused on throughout the class.

We move on by practicing the movment pattern of the day, a portion of a movement, a specific movement skill (such as safe shoulder) or a whole movement. Practice may contain drills or games intended to embed the movement pattern we are teaching. At this stage in development repetition builds strength and embeds better movement.

We end by playing and in this portion of the class, exploration, experimentation, and, yes, work occur. During this time, conditioning is done. We encouraged teens to work on skills such as climbing a rope, throwing medicine balls for distance or height, or walking on a slack line for balance. We also like to include stability and corrective mobility work here. 

Availability

Tuesday, Thursday
2:00 - 3:00

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Kids Ages 8-11

In this age group we build upon kids physical abilites to promote healthy growth and development, no matter their ability level. Using functional movements and teaching good mechanics builds strong bones and muscles while improving balance, coordination, agility, core strength and fitness. By estabishing healthy habits early, kids build self-confidence, self-esteem, resilience, and a lifelong connection to physical activity.

Our 45 min class, begins with a playful warm up to prepare for the class. A mix of many movemnt patterns, along with physical literacy skills get kids going after a day at school. Following the warm up, we get ready by stretching and teach the habit of preparing the body for specific exercises in class.

We continue on by practicing a movement skill and focus on a portion of a movement, a specific movement skill (such as safe shoulder) or a whole movement. Practice may contain drills or games intended to embed the movement pattern we are teaching.

We always end class by playing a game.

 

Availability

Will return September 2019

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Weight Training -

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9th - 12th grade - Included in High School class

7th-8th Grade - by invite only

What am I going to do?

The focus is going to be on the deadlift and back squat. The plan is to make progressive gains so coming regular is key for this.

When do I come?

On Tuesday and Thursday.

7/8 Graders:

First attend the 4:15pm Middle School class on Tuesday and Thursday for general conditioning and stay for the 5:15pm Weight Training class.

At the middle school level, we are introducing  the fundamentals of the barbell lifts and   will often begin working with PVC pipe or 15-pound bar. Movements are practiced at the lightest loads, and initially our main focus is on cementing good movement. Cementing good movement is what leads to amazing gains as middle schoolers turn into high schoolers.

9-12 Graders:

Attend the Weight Training class at 5:15pm on Tuesday and Thursday and stay at 5:45pm for the second hour for the High School general conditioning class.

At the high school level, when you first come in we work on cementing good movement. As you progress and learn to neutralize your spine and brace we begin exploring weight. Teens that have been with us for a period of time begin moving significantly heavy weight for strength gains.  

 

 

team Training

We develop athletes first

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At Sonic we focus relentlessly on safe movement to ensure durability. We want your athletes to perform through the season uninjured and thriving, and not just ready to train, but hungry to train, season after season, year after year.

Our primary goal with athletes is to teach and refine foundational movement mechanics that carry over to sports-specific skills and perfect those positions. The principles driving our methods are based on clinical and empirical understandings of how the human body naturally moves.

For example, a baseball catcher sits in the bottom of a squat for long periods of time during games and practices. If they are unable to brace and squat properly and lack mobility, they end up with back, knee, ankle, and foot pain through the season and perhaps beyond. Soccer players kick the ball as hard as they can accurately. They repeat this movement hundreds of times during games and practices. If they are unable to brace and lack core strength and function and a stable ankle joint, this can lead to injury.

We combat overuse injuries seen in sport by specifically addressing the faults and needs of individual athletes while including a broader range of physical tasks for general physical fitness.

What this means is that we are developing athletes that are better prepared for their current sport and any other sport or physical activity they may want to explore in the future.

The STRENGTH component of our program revolves around an uncompromising focus on motor pattern training. This principle allows us to increase weights safely and progressively, developing greater strength through the efficient repetition of sound patterns under load.

Teams Sonic has worked with:

Holy Names Rowing

- 2017 Youth Lwt 4+ National Champions

- 2018 Womens Youth 8+, Youth National Championship- 7th place

- 2019 Womens Youth 8+, Youth Nationals Championship- Bronze medal