High School Strength & Speed training
For athletes who want more than team lifting—build real speed, strength, and confidence that shows up in games.
No commitment. Just come try it.
COLUMBUS, OHIO TRAINING
THAT ACTUALLY TRANSFERS TO SPORTS
Real changes you’ll see on the field and in competition. This program is for athletes who want to:
- Get stronger so you’re harder to push around and more stable in physical play.
- Run faster and change direction quicker with better sprinting, stopping, and cutting mechanics.
- Develop more power and explosiveness in every movement.
- Build a more durable body that can handle long seasons, busy schedules, and higher levels of competition.
- Train with purpose using clear goals, performance testing, and real-time progress tracking.
All registration takes place through our secure training portal.
WHAT'S INCLUDED IN HIGH SCHOOL TRAINING
Every session is coached, structured, and tracked so athletes actually improve, not just work hard. Here’s what sets this apart:
Real Coaching (Not Just Workouts)
Athletes train in small groups with 5:1 athlete-to-coach ratio, allowing for focused coaching while still training alongside their peers.
Strength & Conditioning That Carries Over
Build real strength, power, and stability to handle contact, compete at a higher level, and perform more consistently in games.
Speed & Agility That Shows Up on the Field
We coach sprinting, stopping, and cutting mechanics so athletes move faster, stay in control, and react better in real game situations.
Built-In Mobility & Durability
Mobility work is integrated into every session to improve movement quality, support performance, and help athletes stay healthier over long seasons.
Performance Testing
Track real progress, not just effort. We test speed, agility, and power regularly so training stays targeted and results are measurable.
40-yard dash • Pro agility • Vertical jump • Broad jump • Force plate
Progress Tracking
See how your athlete is improving over time. Parents and athletes get access to real performance data and progress tracking.
All registration takes place through our secure training portal.
WHAT TO EXPECT AT YOUR FIRST SESSION
Meet Your Coach
You’ll be welcomed by one of our coaches who will guide you through everything—no experience needed.
Train Like an Athlete
Go through a structured workout focused on speed, strength, and movement—scaled to your level.
Get a Plan
If it’s a good fit, we’ll help you select a training plan that supports your sport and goals.
No pressure. Just come train and see if it’s right for you.
Real Athletes. Real Results.
Athletes don’t just train here—they improve in measurable ways that show up on the field.
Average Athlete Improvements:
40 yard dash: – 0.4
20 yard shuttle: – 0.35
Vertical Jump: + 5.5″
Broad Jump: + 10″
Individual Athlete Improvements:
Ian Gordon
Westerville South High School
40 yard dash: ↓ 0.31 sec
20 yard shuttle: ↓ 0.39 sec
Weight: ↑ 50 pounds
Mallory Lowe
Bexley High School
40 yard dash: ↓ 0.25 sec
20 yard shuttle: ↓ 0.35 sec
Weight: ↑ 2 pounds
Hawthorne Kitay
Worthington kilbourne High School
40 yard dash: ↓ 0.37 sec
20 yard shuttle: ↓ 0.39 sec
Weight: ↑ 35 pounds
Lexie Whorton
st. francis desales High School
40 yard dash: ↓ 0.18 sec
20 yard shuttle: ↓ 0.14 sec
Weight: ↑ 8 pounds
“OAP was instrumental in my son’s ACL recovery and getting him back on the field. He’s made tremendous gains throughout the program.”
“In just 6 months at OAP, I’ve gained 20 pounds, gotten significantly stronger, and a lot faster. The coaching and environment here are truly one of a kind.”
“OAP has been more than just a place to get stronger—it’s helped me grow as an athlete and a person. With their coaching and support, I improved my 400 from 1:03 to 58.42.”
High School Training Membership Options
Start with a free trial or choose the plan that best fits your athlete’s season, schedule, and goals. All options include small-group coaching with an average 5:1 athlete-to-coach ratio, speed & agility training, sport performance training, built-in performance testing, and progress tracking in Tully. All registration takes place through our secure training portal.
Not sure which option is right? We’ll help you choose after your free trial session.
Best for athletes in-season who need to maintain strength, speed, and health while managing a busy schedule.
- 1 training session/week
- 60 minute sessions
- Strength & Power Sessions (in weight room)
- Speed & Agility Sessions (on turf)
- Performance testing
- Progress tracking
Built for off-season development and in-season maintenance for most high school athletes.
- 2 training sessions/week
- 60 minute sessions
- Strength and Power Sessions (in weight room)
- Speed & Agility Sessions (on turf)
- Performance testing
- Progress tracking
For athletes who want maximum access to training throughout the off-season.
- Unlimited training sessions
- 60 minute sessions
- Strength & Power Sessions (in weight room)
- Speed & Agility Sessions (on turf)
- Performance testing
- Progress tracking
try a free training session
Train with our coaches, experience a real session, and get evaluated for speed, strength, and movement patterns.
No experience needed. We’ll guide you through everything.
Takes less than 1 minute to sign up.
FAQ
If you play more than one sport, consistent strength and speed training is even more important—not less. All that extra practice, games, and travel puts a lot of “mileage” on your body. Our job is to help you build strength, protect your joints, and manage stress on your body so you can stay healthy and perform well in every season.
We’ll help you find the right training frequency based on your sports schedule so training supports you instead of burning you out.
Team training can be valuable, but it’s designed for a whole roster—not you as an individual. In our small-group setting we can:
Coach your specific technique and movement
Adjust weight, volume, and intensity based on your needs
Focus on long-term athletic development, not just getting through today’s workout
Our coaches have experience training high school, college, and professional athletes. High school team lifting plus OAP small-group training is often the combination that helps athletes reach their full potential.
Speed & Agility days take place on our turf field. Athletes work on acceleration, deceleration, and change of direction mechanics, and we encourage cleats (no metal spikes).
Sport Performance days take place in the weight room. Athletes focus on strength, power, and conditioning to support their sport.
Both types of sessions work together so athletes don’t just get stronger in the weight room—they move better and perform better on the field, court, ice, or track.
We know school, sports, and family life can be busy. If your athlete misses a session, those unused sessions roll over for the life of your membership and can be used on future training days as long as your membership stays active.
Please note: any unused sessions immediately expire if the membership is cancelled.
If you know in advance that you’ll be gone for a stretch (travel, injury, or seasonal schedule changes), reach out so we can help you plan how to best use your sessions.
We offer high school training sessions 7 days a week. The full, up-to-date schedule is always available on our Training Schedule page, and you can also view and book sessions through the convenient Wodify app once you’re enrolled.
During your initial setup, we’ll help you choose training days that fit your sport schedule, school, and family life.
The in-season option is built around once-weekly training, which is usually the sweet spot for maintaining strength, speed, and health during a busy season. Whether your plan is 1x/week, 2x/week, or unlimited, the same thing is true: if you have to miss occasionally, your sessions still roll over as long as your membership stays active, and you can make them up on other training days.
If you’re going to miss multiple weeks in a row, contact us so we can help you plan and keep you progressing with the right level of training.
If you are interested in the Academy, you’ll go through an evaluation so we can understand your goals, training background, and readiness.
High School Training is great for athletes who want high-quality strength and speed training with flexibility to adjust around sports and school.
OAP Academy is a 12-month, system-based program for highly committed athletes—often those with long-term or collegiate goals—who are ready for a deeper level of structure and accountability.
After the evaluation and conversation with you and your family, the right next step is usually very clear, and we’ll help you choose the option that fits best.
We track strength, speed, and performance using Tully, our athlete tracking app. Instead of waiting for a quarterly paper report, you get more real-time data—you can log in and see your athlete’s numbers, progress, and trends as they’re updated.
Our coaches review this information regularly and use it to guide and adjust your athlete’s training. If you ever have questions about what you’re seeing in Tully, you can always check in with us.
Performance testing for the high school small group is built right into our regular training schedule. You can check upcoming testing days directly on the Training Schedule or in the Wodify app so you always know when they’re coming.
On testing days, athletes are evaluated on:
• Laser-timed 40-yard dash
• Laser-timed 20-yard shuttle
• Vertical jump
• Broad jump
• Force plate testing
These tests help us measure speed, change of direction, and explosive power, track progress over time, and adjust training so your athlete keeps moving toward their goals.
