$250 4-Weeks, Twice a Week - An introductory training program where young aged (biological and training) athletes learn fundamental movement patterns twice a week.

Pua'ama are baby mullets, roughly a finger's length. Our Pua'ama Training Group consists of our youngest athletes. They tend to be 6th Grade or younger, 12U. The foundation of their training will The 7 Fundamental Movement Patterns in Sports (Lee Taft). Movement patterns in the weight room setting will be mainly bodyweight and lightly loaded exercises. The goal of this group is to be introduced to our 1x20RM training program (Dr. Michael Yessis). Athletes will be educated in safety protocols to ensure knowledge of how to safely exercise in various settings, including but not limited to school facilities, home gyms, commercial and outdoor training applications. Students will start their personal journey of self-exploration towards sustaining a healthy lifestyle while increasing performance in their extracurricular activities. This group will meet twice a week for approximately 90 minutes each session.

$300 4-Weeks, 3x a Week - The ‘Ama’ Training Program meets three times a week and is designed to introduce compound movements in a progressive periodization.

Ama'ama are the most commonly seen of the mullets, ranging between 8 and 12 inches. Our 'Ama'ama Training Group consists of our intermediate level athletes. They tend to be 8th Grade, or younger high school aged athletes. The program is designed be the second progression of the our developmental training program. This course will focus on building from the fundamental skill acquisition is strength and movement training patterns. Students will primarily be placed on the 1x20RM training program which provides a high number of reps while starting at a load that is light and comfortable. Motor learning skills improve as the rep count increases and additional strength patterns are added to the program. Physical capacity increases as repetitions are added then once repetition goals are met with proficiency incremental load is added. The runway of the student's training will be built as long as possible to ensure future success. The goal towards the end of this unit is to be introduced to more conventional, block style training programs that will continue throughout the majority of high school. This unit will meet three times a week for approximately 90 minutes each session.

$350 4-Weeks, 3x a Week - The ‘Anae Training Program meets three times a week and is built for advanced level athletes looking to optimize their athletic performance. Athletes utilize multiple to facilitate a Velocity Based Training (VBT) Program to increase force production as well to increase the rate at which they produce those forces.

'Anae are full grown, adult mullets. The 'Anae Training Group are experienced level athletes. They tend to be older, high school aged, or even older. This course builds upon previous training concepts introduced in 9th and 10th grade and introduces students to Kinesiological principles.Students will explore advanced biomechanical functions of muscles and movement, discover new fitness concepts and modalities and incorporate recovery protocols to avoid "burnout" and overtraining. Students will place special emphasis on creating an annual training plan that incorporates micro and macrocycles throughout the year in consideration of optimal rest and recovery. Athletes will be introduced to Velocity Based Training (VBT), Force-Velocity Profiling (FVP) and other advanced training methods in this course. Advanced athletes may be introduced to TriPhasic (Cal Dietz) Training principles and concepts during this course, if not already exposed to.

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