Speed & Power
Sprint mechanics, acceleration, and explosive power — the qualities coaches notice first and scholarships are built on.
For Student-Athletes
Earn Your Spot.
Faster sprints. Stronger lifts. Fewer injuries. Performance training for middle school through college athletes who want more than another workout.
What We Build
The Complete Athlete
Strength That Transfers
Age-appropriate strength training programmed by a Certified Strength & Conditioning Specialist — not a one-size-fits-all team lift.
Injury Resilience
Every athlete starts with a Functional Movement Screen. We find the weak links before the season does — and fix them.
From an Athlete
Four Years In
"Working with Coach Pat Sturdahl for the last 4 years has been nothing short of a career-changing experience. When it comes to knowledge of movements and application of exercise, he is in a class of his own.
"His ability to accept the athlete's opinions while standing firm in his commitment to grit and hard work makes him both a trainer and someone worthy of trust and companionship. He has been a key in my development in the most crucial point of my athletic career.
"Pat has changed my body and my mindset as a whole. When I came to Pat, I was hardly qualified to lift a barbell. Now, I lift heavier than ever before while continuing to improve my athleticism and speed in ways I could not have fathomed I was capable of before. With Pat's personality and his ability to keep each new program fresh, the grind is no longer a grind, but a highlight of each day."
How It Works
Screen. Build. Grind. Re-Test.
- Movement screen & goal session. FMS screen, baseline testing, and a conversation about the sport, the season, and the goal.
- Individualized program. Built around your athlete's sport, schedule, and training age — in private or semi-private sessions.
- Coached every rep. Technique-first coaching in every session. No athlete gets lost in a crowd here.
- Measured results. Re-testing every training block so athletes — and parents — see the progress in numbers.
For Parents
Safe. Supervised. Worth It.
Youth training done right isn't dangerous — done right, it's the best injury insurance an athlete can get. Coach Pat holds a B.S. in Kinesiology and the CSCS, the gold-standard certification for coaching athletes, and every session is fully supervised in a small-group or one-on-one setting.
- Programs matched to age and training experience
- Technique before load — always
- Communication with sport coaches and PTs when needed
Questions? Call Pat directly at 401-499-9233 — he'd rather talk it through than have you guess.
From a Parent
Heading into High School
"We couldn't be happier with the experience our daughter has had working with Lexi. As she gets ready to enter high school, Lexi has challenged her to push beyond where she is comfortable and truly work toward her potential.
"We've seen her become stronger, more confident, and more athletic, with noticeable progression and improvement on the court. Lexi doesn't just focus on training — she genuinely has our daughter's best interest in mind both in and out of the gym. She knows when to push, when to encourage, and how to help a young athlete believe in what she is capable of achieving.
"We are so grateful for the impact Lexi has had on her development and confidence. We would absolutely recommend Lexi to any athlete looking to get stronger, improve their game, and reach their full potential!"
Next season is built now.
Off-season, in-season, or getting ready for tryouts — the athletes who grind it out in here stand out out there.