At Mountain Speed, Strength & Fitness, we believe middle school is one of the most important windows to build strength—not just in the gym, but in life.
That’s why we created our Middle School Strength & Performance Cohort: a small-group training designed to help athletes learn foundational movement, gain confidence, and fall in love with fitness before high school ever begins.
If you’re the parent of a middle school athlete, here’s how this program works—and why we’ve seen it change the way kids carry themselves both on and off the field.
How the Cohort Works
Unlike drop-in workouts or revolving-door group classes, our middle school cohort is structured, intentional, and built for connection.
- Groups are capped at 12 athletes so every coach can give individualized attention.
- Everyone starts and finishes the program together over 8 to 12 weeks.
- Groups are almost year round, with the occasional 1-2 week break
- Fall (Aug-Oct)
- Winter 1 (Nov-Dec), Winter 2 (Jan & Feb)
- Spring (Mar-May)
- Summer (June-Aug)
- We focus on progressive development in four key areas: strength, speed, agility, and power.
Because these athletes train as a team—starting and finishing together—they form friendships, build trust with their coaches, and gain confidence alongside their peers. There’s no feeling of being the new kid every week, and no athlete gets lost in the crowd.
Structure of Each Session
Here’s what you can expect every time your middle schooler walks into the gym:
How we deliver you a sweaty, tired human being who’s excited to come back again — and in need of some protein.
- Warm-Up
We start every session with intentional movement prep to activate muscles, improve mobility, and get everyone’s brain and body ready to train. - Speed or Agility and Power Work
Depending on the day, we use focused drills and fun competitions to help athletes move faster, jump higher, and react quicker. This often includes boxes, cones, sprints, bands, or short explosive movements. - Total Body Strength Training
We teach bodyweight strength first (calisthenics), then layer in dumbbells and resistance tools. If an athlete demonstrates solid technique and control, they may begin to explore barbell work under coach supervision. - Conditioning or Capacity Training
If time allows, we finish with a short burst of effort — often in the form of a game or competition. This keeps things fun, adds challenge, and helps build the stamina athletes need for their sport.
By the end of the session, your athlete will be tired but smiling — and probably asking for chicken, eggs or asking what quinoa is on the ride home.
Why This Age Group Matters
Middle school is a unique phase: young athletes are growing fast, building coordination, and developing the habits that will shape the next few years.
Done right, strength training at this age is incredibly empowering.
And we don’t just mean physically.
Side effects of our program as reported by parents:
- Standing up taller in class (head held high and posture)
- Asking for more protein at dinner
- Requesting dumbbells for birthday and Christmas gifts
- Increased confidence, discipline, and self-awareness
These moments might seem small, but they signal something much bigger: a young person discovering that they are capable, powerful, and in control of their growth.
What We Teach (and Why)
Our coaching staff is made up of professionals who understand both youth development and strength training. We don’t throw kids into complex lifts or dangerous intensity. Instead, we build from the ground up.
Here’s what we focus on:
1. Learning Safe, Effective Technique
From squats to deadlifts to sled pushes, we teach athletes how to move well and move safely.
These aren’t skills they’ll forget—they’re foundational patterns they’ll carry into high school sports and beyond.
2. Building a Lifelong Love of Fitness
We want every athlete to finish this cohort thinking:
“This was fun. I want to keep going.”
The goal isn’t just to win the next game—it’s to help athletes build a lasting relationship with strength and movement that supports them throughout life.
3. Preparing for High School Athletics
The transition to high school weight rooms can be intimidating.
Our program helps bridge that gap so athletes walk in on day one already knowing:
- How to use equipment safely
- How to follow a structured training plan
- How to move with purpose, not just motion
Off-the-Field Gains That Matter
The benefits of this program aren’t limited to sport.
We’ve seen athletes:
- Become more confident in social settings
- Improve focus and discipline in school
- Take more initiative with nutrition and recovery
- Develop a stronger sense of identity through training
These are the wins we care about just as much as vertical jumps or sprint times.
Final Notes
We don’t just train athletes to lift weights—we help them develop the tools, mindset, and motivation to grow in every area of their life.
Whether your child is brand new to sports or already on a competitive track, our Middle School Strength & Performance Cohort gives them a safe, supportive, and structured environment to get stronger—inside and out.
Ready to give your middle schooler a confident head start?
Let’s build strength that lasts.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer
Mountain Speed Strength & Fitness
Evergreen, CO