A four-day/week strength, power, and conditioning program for teen athletes ages 15–18. Built to develop stronger, faster, more resilient, more capable athletes — in sport and in life.
This is for the teen athlete who wants to continue to grow and excel in sport and life. Who understands that the work between seasons is an opportunity to grow and develop. An opportunity to be taken advantage of. To gain an edge. This is a program built to transform you into a different athlete before your next season, adventure, or whatever else you are chasing begins.
The teen window is the one time in an athletic life when the nervous system acquires new motor patterns at maximum speed. Our methodology weights training around that biological reality: building the power, skill, and strength that compound fastest at this age, and the conditioning that keeps it all usable when it matters most.
STR leads. Strength is the foundation of athletic development. It's trained with priority because it compounds the most over time and underpins everything else — every other pillar's ceiling is shaped by how strong the athlete is.
PWR and SKL determine the ceiling. Power develops explosive force. Skill ensures that force is applied with precision. Both are trained early in the session and on dedicated days — fresh, with intent, with full recovery — so athletes develop real explosiveness and real technical capacity, not fatigued imitations of either.
MVT is foundational (not optional). Movement quality underpins everything. We invest consistently in mobility, positions, and control so athletes can access full ranges, stabilize joints, and move efficiently under load. Without this, strength and power gains are limited or misapplied.
COND supports performance. Conditioning is essential — but it is not the priority. It is trained deliberately so athletes can repeat efforts, maintain mechanics under fatigue, and express strength and skill when it matters.
FIN is discretionary — but valuable when time allows. Finishing work is the accessory layer: isometrics, holds, tempo, postural pieces. It builds structural balance, joint health, and muscular endurance. When a session runs short, this is the first pillar to pull back. When time allows, it's where long-term resilience gets built.
Every session follows the universal order: mobility first, power or skill when fresh, strength in the middle, isometric work pre-conditioning, conditioning last.
Most teen strength programs train skill fresh and conditioning separate, then hope the two merge on game day. That hope is usually wrong — skill under fatigue is a distinct capacity that has to be trained directly.
Day 4 deliberately combines skill and conditioning after both capacities exist independently. Double-unders at minute eight. Pistol squats with a heart rate at 180. Clean footwork when the forearms are on fire. That's where sport actually lives — and that's the day that makes the difference in preseason.
Every athlete trains inside a custom platform built specifically for this program — so the work is visible, the form is reviewed, and the gains are tracked over time. It's the engagement layer that turns a program into a habit.
Athlete Login →Train To Perform is coached by Will Egan — a competitive CrossFit athlete, a CrossFit Level 1 Certified coach, and a lifelong student of how sport shapes an athlete over decades.
The methodology didn't come from a textbook. It came from training under serious coaches, from competing at a high level, and from rebuilding the body after a serious shoulder injury required surgical repair of the rotator cuff, labrum, and bicep. That rehab — months of disciplined, intentional work — is where the framework behind Train To Perform really took shape.
Every session, every block, every program decision is coached by someone who has trained it, competed with it, and used it to come back stronger than before.
Teen Athlete programming is delivered with in-person coaching available in Jackson, Wyoming and hybrid remote-coaching arrangements for athletes training elsewhere. Every program is written for the specific athlete — starting from the locked framework, tailored to the sport, the training age, and the goals of the training block ahead.
More about Will →If you're a teen athlete — or the parent of one — and you want to know more about the program, the schedule, or what a training block looks like, reach out. The fastest way to get real answers is a short conversation.