Athletic Training Classes are held in a small group format (no more than 8 people), and focus on developing the skills that most translate to Sports and Athletic Performance: Speed, Power, Agility, Coordination, and Strength.
Principles of Athletic Training:
Speed is the priority
Tired is the enemy
Quality > Quantity
5 Seconds MAX Effort / 55 seconds Rest
Speed Work is Timed, Recorded, and Published
Our focus is to develop Top Speed and Jumping ability. Everything we do is Maximum Effort, with the standard being 5 seconds of maximum work followed by 55 seconds of rest.
How We Train:
Speed: Progressive Warmup + 40 yd Dashes (timed and posted)
Lower Body Power: Jumps
Upper Body Power: Slams and Throws
Agility: Change of Direction Drills, Reaction Drills, Partner Drills
Strength: Calisthenics (weight training is assumed to be done at school/practice)
Coordination: Ladder / Footwork Drills + All the above
We do zero traditional conditioning. Everything we do is intentional toward improving performance in your sport.
Meet Sean, one of our in-house trainers here at Central Fitness.
Ready to get started with Sean?
Complete this consultation form and Sean will be in touch to set up an initial meeting.
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Athletic Training Information
- 3 sessions per week
- 12 to 14 sessions / month
- No Gym Membership required.
$500 / month
Monday - SPEED
Tuesday - SPEED
Wednesday - AGILITY
Thursday - AGILITY
Friday - SPEED
Classes are separated by age group
5th / 6th Grade
7th / 8th Grade
6:30 am - High School
7:30 am - Adults (18+)
2:30 pm - High School
3:30 pm - High School
4:30 pm - 5th / 6th Grade
5:30 pm - 7th/8th Grade
Best results will come from training 2 to 3 times per week, consisting of 1-2 Speed Days, and 1 Agility Day, ideally on non-consecutive days
Hi, I’m Sean Rafferty. I’m a Certified Personal Trainer, Nutrition Coach, and Sports Performance Specialist through NASM. Health and Fitness has been one of my greatest passions for over 15 years now, and I’ve made it my mission to extend my knowledge to others to help them reach their fitness goals.
I specialize sports and athletic training as well as building personalized exercise programs for any and all fitness goals. My philosophy is to train for performance and improved movement quality, as doing so provides the necessary foundation for improving ones physical health. I prefer to incorporate a mix of strength training, cardiovascular conditioning, mobility, speed, power, flexibility, and active recovery, however each program will be unique to one’s goals and abilities.
I am originally from Southern California. I attended college at Arizona State University, and earned a Masters in Education at University of San Diego. From 2012 to 2018 I travelled the country as a Professional Wrestler, where I performed as a blindfolded ninja named Joe Heiken (Hi-Ken). I then served in the United States Army from 2019 to 2023, and now live in Camdenton, MO with my wife and kids.
I look forward to working with you!