Our Speed, Strength & Agility programs are geared toward different needs, and a great way to break that down is by age. Obviously a 10 year old boy playing Pop Warner football will have a totally different focus toward his body's needs and abilities than does a 16 year old girl shaping up for volleyball. We understand this, and conversely we have separate programs focusing on the place in life each athlete finds him/herself when they come to MAD Sports Training. Here is an outline:

8-11 Year Olds

Kids at this age, regardless of the sport, will learn the fundamentals. We do this by utilizing exercises stressing balance, change of direction, and low impact strength.

12-14 Year Olds

In this "pre-development" phase, our young athletes will learn proper techniques and mechanics that will help them to prevent injuries as they grow older.

15-18 Year Olds

Being a teenage athlete, it can be confusing about how to exercise to get stronger, stay healthy or, for some, lose or gain weight. MAD Sports Training's programs emphasize sport specific exercises along with age-appropriate training designed to keep you healthy while training your body and mind to meet your desired goals. Being that the athlete's body at this age is still growing and susceptible to over-training injury more-so than a young adult, here are a few guidelines we follow when training high school-aged boys and girls:

Exercise Do's

The great thing about exercise for teens is that just about any activity that gets you moving will work. You should try to get vigorous exercise in for about an hour a day at least 3 days a week and regular, more moderate activity during the rest of the week. Below are the different types of activity to include each week:

• Vigorous Aerobic Exercise. This includes sports like football, tennis, soccer, volleyball, basketball, etc. It also includes brisk walking, running, cycling, swimming or chasing an annoying sibling. Always make sure you're wearing the proper protective gear whatever activity you choose and, as mentioned previously, try for this level of activity at least 3 times a week.
• Muscle-Strengthening. This type of training helps you build muscular strength and endurance. It can involve unstructured activities like biking or skateboarding, or even climbing trees. It can also include structured strength workouts with exercises like squats, pushups or crunches using weights, machines, or your own body weight. Always work with an adult, coach, trainer or other expert before you start lifting weights to make sure you know the right exercises to do and how to do them correctly - a key component of MAD Sports Training. You may already lift weights if you're playing a sport but, if not, you can add this type of activity 2 to 3 days a week, with at least a day of rest in between.
• Regular Activity. Aside from participating in a sport or other activities like running or riding your bike, you should also include regular activity into your day, which means limiting how much time you sit at the computer or video game. This can include active games (like Wii or Dance Dance Revolution), taking walks, wrestling with your friends or tossing a ball in the backyard. This is something you can do every day, especially on the days you aren't doing harder, more structured workouts.

Exercise Don'ts

• Power lifting. This type of training involves explosive lifting, often focusing on how much you can lift at one time. This type of training isn't recommended for teens because it's difficult to use good form and the body may be stressed too abruptly, causing injury.
• Excessive exercise. Exercising too much can also lead to injuries, overtraining and, for girls, a change in menstrual cycles that could lead to bone loss. It's sometimes hard to know how much is too much, since everyone can tolerate a different amount of exercise. However, exercising several times a day or for several hours is probably too much on anyone. Following the guidelines and exercising about an hour a day is a good place to start.
• Expect unrealistic results. While it's fine to have goals to improve your body, we can't always control what we can change. If you want bigger muscles, that's something that happens after puberty, although you can always build strength at any age. If you want to lose weight, exercise and a healthy diet are key, but don't expect dramatic weight loss overnight. Permanent, safe weight loss is a slow process and trying to speed it up with unhealthy diets or excessive exercise often backfires.

The experts at MAD Sports Training will be able to effectively coach you to reach your maximum desired potential safely and clearly. You will gain more than just muscle mass and quickness. We strive to teach life principles that will carry you through more than just athletics.

Not every aspiring teenager will reach the NFL, NBA, NHL, or even win a scholarship to their college of choice. The total commitment required with a personal training program will also teach sacrifice, endurance, and discipline - traits thatnot only apply to athletics, but are a staple of every successful man or woman in any position.

Our team training programs deliver challenging workouts designed to enhance linear speed, multi-deirectional skill development and group cohesion. They are organized, educational, sometimes unorthodoxed, and are customized for each individual sport. The training sessions may be conducted at the team's facility, or may be held at MAD's headquarters in Cool Springs. Sessions such as pool training will be held off-site.

Team Training events are built to be sport-relevant using medicine ball strengthening, body weight resistance power development, energy system development, and speed ratios that apply directly to specific sports demands.

Just as it implies, 1-on-1 training is you and a trainer. No DVD instruction. No distractions - just you and a trainer.


Our programs offer a safe, effective way to help women and men achieve their fitness goals in a friendly, non-threatening yet electric atmosphere. You will feel inspired just walking onto the grass. With a M.A.D. Sports Training coach, results come quickly because you maximize exercise time, follow an eating plan, set goals, and have the accountability one often needs to stay with an exercise program.

Our expansive facility offers the room to concentrate on your exercises without waiting for the next machine to open up. Our individualized programs are tailored to your individual needs and goals. Our motivating atmosphere set us apart from any gym. Our trainers are knowledgeable, certified, and will push you farther than you thought you could ever go.

Whether your goals are to firm up, lose inches, add stamina and strength, or add muscle, we have a program for you.

If you are looking for a higher level of training than you find in most exercise classes and want more individualized attention without sacrificing the camaraderie you find in group workouts? The classes are small, the energy is high, and the instruction is hands-on.

This circuit-training class of strength and cardio drills uses fitness gears such as physioballs, bands, balance boards, mini-steppers, hurdles, cones and more, to challenge your body. Because the purpose of functional training is to work with the body’s natural abilities and movement, every person, no matter his or her fitness level, should see and feel results from this class.
 
Training is progressive, so each week you build on what you did the week before. Groups are limited, so there’s plenty of individual attention to go around. These programs vary in sessions, so please call or email for details.