St. Michael-Albertville Community Education

Knights Winter Strength & Power - Before and After School

This dynamic before/after-school program is built for student-athletes who want to make real gains in the offseason or maintain peak strength and power during the season. Through targeted training focused on speed, strength, mobility, and power development, athletes will enhance their overall athletic performance while reducing injury risk.

Each session emphasizes proper movement mechanics, explosive power, endurance, and recovery, ensuring athletes stay strong, fast, and durable all year long.

Whether preparing for winter sports or looking to stay sharp through the season, this program builds discipline, consistency, and confidence—helping every athlete perform at their best when it matters most.

Note: The before-school and after-school sessions are the same workout—just two time options! No need to sign up for both.

If you’ve got to mix it up (morning some days, afternoon others), just let Coach DJ know in advance to coordinate.

Outline/expectation

• Shoes Required – No shoes, no lifting. Proper footwear is a must.
• Respect the Space – No horseplay or unsafe behavior. Stay focused.
• Phones with Purpose – Used only for check-ins and training data, not distractions.
• Be Consistent – Progress comes from showing up and putting in steady effort.
• Train Smart – Learn safe, functional lifts that build strength and athletic success.
• Communicate – Report injuries or limitations to Coach DJ for program adjustments.