Unleash Your Athlete’s Potential with Rock Solid Fitness
Youth Strength Training for Athletes in Dunedin, Palm Harbor, Safety Harbor and Clearwater
Give your athlete the edge with personalized strength training designed for youth athletes. Build strength, prevent injuries, and boost performance with safe, expert-guided workouts.
Take Your Athlete’s Game to the Next Level with Rock Solid Fitness—Your Local Experts in Youth Strength Training
Why Youth Athletes Need Strength Training
- High Intensity SAFE Strength Training™ (HIST™): Our program focuses on safe, effective strength training specifically designed for youth athletes. We prioritize proper technique and controlled intensity to ensure safety while building strength.
- Preventing Injuries: Strength training helps reduce the risk of sports injuries by strengthening muscles, improving joint stability, and enhancing overall body control. This keeps athletes performing at their best and staying injury-free.
- Building a Strong Foundation: A solid strength training foundation improves athletic performance, boosts long-term success, and builds self-confidence, helping athletes excel both on and off the field.
- Enhanced Athletic Longevity: Strength training at a young age helps athletes build habits and physical conditioning that support long-term success. Early strength development increases resilience and reduces the risk of burnout, promoting sustainable performance as athletes progress in their sports.
What Is High Intensity SAFE Strength Training™ (HIST™) for Youth?
At Rock Solid Fitness, we take a safety-first approach to youth strength training, focusing on proper technique to minimize injury risks. Our program is designed to ensure that every workout is both effective and safe.
We also offer tailored training plans that are customized to meet the unique needs of each athlete, taking into account their specific sport, skill level, and personal goals to help them reach their full potential.
Benefits of Youth Strength Training at Rock Solid Fitness
Youth Training Program — Choose a Plan That's Right for You
Our strength programs are tailor-made to enhance performance in the athlete’s specific sport. Whether they’re involved in football, tennis, basketball, or any other sport, our customized plans are designed to target the key muscle groups and skills needed to excel.
1-on-1 Membership
Our signature 1-on-1 Membership provides fully personalized training designed around your unique goals, fitness level, and schedule, ensuring maximum results in a safe, supportive environment. Choose from two flexible options to fit your lifestyle:
- 25-minute, One-on-One Strength Training Appointments
- Initial Assessment with Our InBody 570 Scan
- Monthly InBody 570 Accountability Check-Ins
- Ongoing Personalized Health & Fitness Education
- Re-assessments Every 3 Months
2 Sessions per Week
Perfect for those committed to faster results, this option maximizes muscle development, recovery, and performance. Enjoy twice the dedicated attention to keep you progressing.
$675
/Month
1 Session per Week
Ideal for those balancing a busy schedule who want steady progress and focused, individualized guidance each week. Great for building strength and maintaining fitness.
$375
/Month
Small Group Membership
Our Small Group Membership offers personalized coaching in a motivating, small-group setting. Enjoy individualized guidance with the energy and support of training alongside like-minded individuals. Choose from two flexible options:
- 25-minute, One-on-One Strength Training Appointments
- Initial Assessment with Our InBody 570 Scan
- Monthly InBody 570 Accountability Check-Ins
- Ongoing Personalized Health & Fitness Education
- Dynamic Group Energy to Enhance Motivation and Drive
2 Sessions per Week
Perfect for those who want to see faster progress with twice-weekly sessions, maximizing strength gains, endurance, confidence, focus, and overall athletic performance and resilience.
$468
/Month
1 Session per Week
Ideal for those looking to maintain strength and fitness on a weekly basis, while benefiting from structured, professional support and consistent, progressive improvements each session.
$260
/Month
Initial Investment:
- 2 Sessions per Week: $570 initial investment, then $468*/month
- 1 Session per Week: $375 initial investment, then $260*/month
Claim Your Free Youth Athlete Training Session Today!
Not Sure if Your Young Athlete is Ready to Commit? No Problem!
Experience the benefits firsthand—schedule a complimentary training session for your athlete and see how our personalized strength training program can enhance their performance and prevent injuries. Don’t wait; their path to peak athletic performance starts now!
Why Rock Solid Fitness is the Best Choice for Youth Athletes
- HIST-Educated Trainers: Our coaches are certified in High-Intensity SAFE Strength Training (HIST). They guide youth athletes safely and effectively, tailoring each workout to individual needs and goals.
- Proven Results and Expertise in HIST: With over a decade of HIST experience, we help young athletes build strength, improve performance, and stay injury-free through proven techniques.
- State-of-the-Art Facility: Our gym features top-tier strength training equipment in a clean, motivating environment where youth athletes can focus on achieving their goals.
- Comprehensive Athlete Support: We go beyond training with ongoing education and mentorship to build well-rounded athletes. Our programs focus on strength, recovery, and fostering habits for peak performance and overall well-being.
How Strength Training Prevents Common Sports Injuries in Youth Athletes
Rock Solid Fitness uses High Intensity SAFE Strength Training (HIST) to protect youth athletes from injuries and enhance their performance.
Young athletes face a range of common sports injuries that can impact their performance and long-term health. Our High Intensity SAFE Strength Training (HIST) program is designed to strengthen key muscle groups and improve stability, helping reduce the risk of these injuries and keeping athletes strong and resilient.
Tibialis Anterior (MR, DARD, PL), Calf Raises: By strengthening the lower leg muscles, such as the tibialis anterior and calves, our program supports ankle stability and prevents common sprains and strains.
External Rotation (MR, DB), Rear Deltoid, Compound and Isolation movements involving the deltoid (Shoulder Press, Chest Press, Front & Lateral Raise): We incorporate exercises like external rotations and compound movements to target shoulder muscles, promoting joint stability and reducing injury risk during overhead or contact sports.
Compound and Isolation Lower Body Exercises that will help stabilize the knee (Leg Extension, Leg Curl, Leg Press, Hip Exercises): Focused lower-body exercises such as leg presses, extensions, and hip exercises build the muscle support necessary to stabilize the knee, helping prevent strains and tears.
Pendulum 5 way neck machine, other neck
exercises: Specific neck exercises and targeted strength training improve neck stability, which is critical for athletes in high-contact sports and helps in managing the impact forces around the head and neck.
Wrist Roller, Wrist Extension, Compound Pulling Movements: Our program includes exercises that build wrist and forearm strength, improving stability and reducing the risk of sprains or ligament injuries in these areas.
Lower Back, Abdominal Exercises, Hip Exercises, Full Body Strengthening: Core and lower back strengthening exercises improve trunk stability and protect the spine, making athletes less prone to strains and more resilient during physical activities.
Standing Hip Flexion, Unilateral Hip Flexion, Supine Leg Lifts, Hip Machine: Exercises like hip flexions and leg lifts strengthen the hip flexors and surrounding muscles, supporting hip stability and helping athletes avoid common hip-related injuries.
Young athletes face a range of common sports injuries that can impact their performance and long-term health. Our High Intensity SAFE Strength Training (HIST) program is designed to strengthen key muscle groups and improve stability, helping reduce the risk of these injuries and keeping athletes strong and resilient.
Training Schedule and Options for Youth Athletes
Our Youth Strength Training program is designed to fit seamlessly into young athletes' busy schedules, whether they’re in-season or training during the off-season.
Off-Season Schedule
For maximum strength gains, we recommend sessions twice a week. Sessions are available Monday through Saturday to allow for flexibility.
In-Season Schedule
To support athletic performance and reduce fatigue, in-season training is available once a week from Monday through Thursday, keeping athletes strong without overtraining.
Full-Body Focused Workouts
Each session emphasizes full-body strength with exercises targeting major muscle groups, ensuring a balanced approach to overall conditioning and injury prevention.
Training Options
Athletes can choose between one-on-one sessions for individualized attention or two-on-one sessions, which provide the same level of expertise at a slightly reduced rate.
What Is High Intensity SAFE Strength Training for Youth?
At Rock Solid Fitness, we take a safety-first approach to youth strength training, focusing on proper technique to minimize injury risks. Our program is designed to ensure that every workout is both effective and safe.
We also offer tailored training plans that are customized to meet the unique needs of each athlete, taking into account their specific sport, skill level, and personal goals to help them reach their full potential.
Partnering with Schools and Local Sports Programs
We’re exploring potential partnerships with local schools and athletic programs to offer discounted rates for youth athletes and expand our support within the community. This includes options for facility advertisements or even team sponsorships, providing added value for schools and youth sports teams across Dunedin and surrounding areas.
Flexible Scheduling
We understand the demands of school and sports, and we work with student athletes to schedule sessions that fit within their academic and extracurricular commitments. Athletes on a two-on-one plan can book just like regular members or arrange session times based on their school availability, ensuring convenience and consistent progress.
