If you're an athlete or a parent of one, you know the pressure is real. Club teams. School sports. Extra skills training. Everyone’s trying to get an edge.
But here's the truth most people overlook: The real edge is built in the off-season.
At D1 Training Henderson, we train athletes using science-backed programs that build strength, increase speed, and help prevent injury—so you can dominate next season.
More Sports. More Injuries. More Burnout.
More young athletes are playing year-round sports and doing position-specific training before their bodies are even fully developed. The result?
As a parent, it’s hard to say “no” when everyone else seems to be doing more. But more isn’t always better—better is better
Stronger Athletes Perform Better (and Get Hurt Less)
In the off-season, your athlete has a golden window to get stronger—without the wear and tear of games and tournaments.
Studies show that a focused 12–16 week off-season program can lead to 20–40% increases in strength (Suchomel et al., 2019). And when an athlete is stronger?
Stronger athletes play more. They get noticed. They get recruited.
Want to Prevent Injury? Start Here.
You can’t bulletproof an athlete—but you can make them a lot harder to break.
One of the most respected studies in the field (Lauersen et al., 2014) found that strength training reduces injury risk by 30–50%.
At D1, we focus on:
Strength Gain & Starting Role
Suchomel et al., J Strength Cond Res, 2019
Based on NCAA-reported athlete development trends and aggregated performance data from elite high school athletes (internal performance benchmarks; supported by LTAD model from NSCA)
Vertical Jump & Injury Risk
Rumpf et al., Sports Medicine, 2016
Lauersen et al., Br J Sports Med, 2014; AAP guidelines on youth overuse injuries
Group Athletic Workouts
Train alongside other driven athletes in full-body, performance-based sessions that improve strength, speed, mobility, and endurance. These workouts develop total athleticism, which transfers to every sport.
Every session is coached by certified performance specialists, and built around progressive phases that elevate results while keeping your athlete injury-free.
Customized Personal Training
If your athlete has a specific goal—we design a program that hits it with precision.
Want to gain 5 lbs of muscle this off-season? We’ll dial in strength, nutrition, and hypertrophy training. Need to get faster off the line? We’ll use laser-timed sprint assessments to measure and improve acceleration mechanics. Looking to push your power output without overtraining? We implement Velocity-Based Training (VBT) to ensure every lift is explosive, but safe—so your athlete trains hard, but smart.
And yes, we track every number—so you’re not guessing if your training is working… you know it is.
Our Message to Young Athletes: Train to Be an Athlete First
Before you focus on becoming the best pitcher, striker, or quarterback—become the best athlete.
If you’re under 14, it’s too early to specialize. What you need right now is:
We train athletes to move well, build muscle, and become faster, stronger, and more explosive—all before we ever get position-specific.
Because the truth is: If you want to be the best on the field… you need to win in the gym first.
D1 Henderson Off-Season Training Includes:
Set the Stage for a Winning Season
If you're serious about making varsity, avoiding burnout, and reaching your full potential—it starts now. In the off-season.
We’ll help you build the strength, speed, and confidence you need to compete at your best—and stay healthy doing it.
Spots for off-season training at D1 Henderson are limited. Let’s get your athlete in before the next season starts.
Parents: Let’s build the foundation now, before the pressure of the season kicks in. Athletes: This is your shot to get stronger, faster, and ready to dominate.
Contact us to book your free performance evaluation today.