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What’s the difficulty/pace of the class like?

We pride ourselves on being great for all fitness levels.  More inexperienced customers will get attention to form and proper movement, while more advanced customers will be trained like athletes. Each station is for a time interval, so you can push yourself as hard or easy as you’d like for that time. ​ The pace of class moves quickly since we want to be efficient in our 30 minutes, but you are welcome to take breaks if it’s moving too fast for you.


Can I handle training if I have pre-existing injuries?

Yes. Our trainers are great about adjusting the workout and giving alternate exercises for those with injuries. Many of our clients have ankle, knee, and/or lower back issues but have been able to modify their workout to fit their needs. Since it’s a total body workout, you will likely strengthen the muscles around your injury and accelerate the healing process.

Do you have a shower/bathroom?

Yes, we have a private, one-person bathroom with a shower.  Bring your own towel.


What do I need to bring with me?

Nothing necessary, but it can be nice to bring your own water bottle and towel.  


Do you offer nutritional coaching?

Yes!  Our nutritionist, Lindsey, is happy to do a free initial consultation with all Sweat City members.  For a small fee, she will customize a detailed meal plan based on your needs and goals.  You can get more info on our Nutrition Page.

Are your speed training programs sport-specific?

Yes, we customize our training programs to fit each athlete’s needs. In sports like soccer and basketball we focus more on speed, agility, and jumping, while in sports like baseball and football we concentrate on strength and power. We also look at each individual’s strengths and weaknesses to determine what we need to focus on.


Is it safe for my young athlete to do strength training?

Yes! However it needs to be done correctly. Hiring a professional is the best way to ensure that proper technique is used. One of the biggest myths in fitness is that athletes under 14 shouldn’t do weight training. Recent science has shown that with proper form and coaching, strength training is a very beneficial thing for youth athletes. 


A youth/teen strength training program differs from an adult program in 2 ways. First, younger athletes will use less weight and higher repetitions.  They should be doing sets of anywhere from 8-20 reps with a weight they can handle, whereas adults typically do sets of 4-8 reps with a heavier weight. The second thing to keep in mind with youth strength training is to avoid loading heavy weight on their neck/backs. Exercises such as the barbell back squat can compress the spine and lead to back problems. Any professional strength trainer knows to stay away from this when working with youth athletes.​

How do you plan to make my athletes faster?

Simple: by improving their stride and by improving their strength. Running is a component of moving efficiently–generating power with no wasted motion. We fine-tune sprinting mechanics, while increasing the frequency of the athlete’s stride. We improve their strength with weight training and rapid jumping (plyometrics) so that they can exert more force into the ground as they run. The more force they put in the ground, the farther distance they cover with each stride.

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