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ATHLETIC TRAINING

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:

  • Perfect Technique

  • 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.

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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

Single Session       

$50

Month Pass

   - 3 sessions per week

   - 12 to 14 sessions / month

   - No Gym Membership required.

$500 / month

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 Schedule 

  

Monday - SPEED

Tuesday - SPEED

Wednesday - AGILITY

Thursday - AGILITY

Friday - SPEED

 Classes are separated by age group 

 

5th / 6th Grade

7th / 8th Grade

High School

Adults

 Start Times 

 

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

Meet Sean 2

Meet Sean

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!

Sean

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