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Strength/ Conditioning Program


ETS Off-Season Training Dates 2023-2024

Fall Session:
September 5th - November 17th

Winter Session:
January 3th - March 6th

Spring Session:
April 9th - June 7th

Summer:
June 10th - August 1st
(No Training on Junteenth & the week of the 4th of July)


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STRENGTH AND CONDITIONING: THE PANTHER WAY

Off-Season Training Philosophy and Registration 

The goal of the off-season (as well as the in-season) strength training program is to prevent injury, enhance the physical  (as well as mental) potential of all athletes and develop optimal muscular strength in a CONSISTENT, INTENSE, SAFE, and EFFICIENT manner. 

Over the years, countless types of training techniques have emerged.  The fact is that everything works, but your athlete’s level of CONSISTENCY & INTENSITY is what separates your athletes from the rest!  Strength training is a tool, that when performed at a high level, can create endless opportunities for any athlete. 

 What is a consistent strength and conditioning program?

In order for your athletes to be consistent, there must a very high demand for accountability.  That means, it is demanded that each athlete must be ON TIME, ATTENTIVE and be PREPAREDto improve on their previous best efforts. 

 What is considered a high-level of intensity?

Maximal muscular strength is a requirement for optimal athletic performance.  In order to develop maximal muscular strength, one must train at a high-level of intensity. Sub-maximal intensities will get you sub-maximal results; there is no way around it. At Lakeville North, we treat every workout as a strength/conditioning test. Our goal is to improve on our previous performance by doing more reps or adding more weight.

The bottom line is, and always will be, the issue of CONSISTENCY and EFFORT. It’s not about how many hours you’re in the weight-room at one session or how many sets/reps that were performed.  The quality not the quantity of the workout is factor that produces overload. Our workout intensity promotes mental toughness and the winning tradition of Lakeville North. Our student athletes continually strive for excellence and work to win at everything!

 


2024 SPRING (Off-Season) Strength & Conditioning Training

Offered with our training partners at ETS.

A 9-week session will begin on Tuesday, April 9th.

Registration Platform: Student-Athletes will register through LNHS using this link

https://www.lnhspanthers.com/signup 

  • Click on Athletics 
  • Click on Strength and Conditioning Spring.

 

Fee: The student-athlete rate is only $75 for the 9-week session.

Session Structure:  Athletes will train at LNHS 2X per week (Tues & Thursday)

 

Times:  3:00-4:15

 

2023 SPRING (In-Season) Strength and Conditioning Schedule



2024 WINTER (Off-Season) Strength & Conditioning Training

Offered with our training partners at ETS.

10-week session

Wed, Jan 3rd to Wed, Mar 6th

Registration Platform: Student-athletes will register through LNHS using this link

https://www.lnhspanthers.com/signup 

  • Click on Athletics. 
  • Click on Strength and Conditioning Winter.

 

Fee: The student-athlete rate is only $75 for the 10-week session.

Session Structure:  Athletes will train at LNHS 2X per week (Mon & Wed) 

Location: Meet outside the weight room

Times:  3:30-4:45 pm 

 



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** Information for Summer 2024 will be released in Spring 2024 **

2024 SUMMER Strength & Conditioning Training 

Offered with our training partners at ETS.

We are excited to get the Summer of 2024 started off right!
Trainers are preparing for the best Summer to DATE!


Cost:      $195/athlete     
Dates:   8 Weeks:  June 10th to August 1st (July 4th will be OFF including the full week).

Location:  Lakeville North High School

Training Days and Times

  • High School Athletes: Monday-Thursday (See Schedule Below)
  • Middle School Boys: Monday/Wednesday 2:10 pm
  • Middle School Girls: Tuesday/Thursday 2:10 pm

Click on the Image Below for more information and to Register Today

A few questions that you may have as we start in a few weeks:

***IMPORTANT NOTES***

  • Start Date: June 10th
  • End Date: August 1st (Volleyball will make up 1 week due to camp and finish the 10th)
  • Days of the Week: HS Athletes will go Mon - Thurs (Friday's OFF) / MS Boys: M & W / MS Girls: Tues. & Thurs.
     
  • Drop Off: All athletes will start out on the field/turf area at the HS, so athletes can be dropped out 5-10 min prior to the start of there session.
  • Pick Up: Athletes will finish in the weight room & will get picked up, up top by the main doors of the HS. 
     
  • Attire: Training clothes and SHOES. If athletes want to bring cleats for the field they definitely can! Athletes need a pair of training shoes for the weight room as well.
     
  • What is my athlete's training schedule? I have attached the time slots in the attachment above. This will give you the start times for all and end times as well as what group they're in.
     
  • Nutrition/Hydration: All athletes are highly recommended to bring water and/or a sport drink for their sessions.
    • Due to some high heat on certain days, we will take adequate breaks/rest and will instill with all the athletes about eating prior to training and post-training as well. If athletes can bring a snack with them as well, I would highly recommend it. 
      *Breakfast/Pre Workout Options: Protein Shake & Banana, English Muffin + jelly, fruit yogurt bowl + hard boil eggs, eggs + apple, grapes + string cheese or greek yogurt parfait
      **In-Between Workout: 100% Fruit Bar (That's IT Bar), Honey Stinger Waffle which is my personal favorite!, Applesauce or pretzels are simple options.
      ***Post Workout Options: Chocolate Milk (Core Power , great option) + fruit + 5g creatine = DYNAMITE OPTION FOR ALL (YES creatine for all 14-15yr old +) 
  • WHO are the coaches? 

​​​​​​Head Athletic Performance Coach: Justin Tverberg (Main POC)
Assistance Athletic Performance Coaches: Erik Snook, Erik Manning 

  • Days OFF? 
    *Due to MSHSL rules, June 19th will be OFF of training and any activities at the HS. 
    * The WHOLE week of 4th of July - Will be completely OFF for blackout week.
  • Weather/Rain: Due to any rain/storms we will be ONLY training indoors and athletes will be dropped off by the weight room and will only be 1 hour long. Lastly due to any extreme heat conditions (Emails will be sent in the AM IF there is restrictions)
     
  • Side Notes: "You get out, what you put in". We require EVERY athlete to do 4 things = Show up consistently, bring a good work ethic, be the best teammate & lastly, be coachable. If our athletes can do those 4 things consistently well, we not only will have great athletes running around on the field, court, ice, and track this year but great young PEOPLE as well. 


If anyone has any questions feel free to reach out to me or Head Coach, Nick Foss.
Let's have a fun Summer and GO PANTHERS!!!

Yours in Performance Mastery,

Trevor Morning
Director of Operations
ETS South Metro LLC

952-683-9594
www.etsperformance.com 

 


2023 FALL (Off-Season) Strength & Conditioning Training

Offered with our training partners at ETS.
A 9-week session will begin on Monday, Sept 5th.

Registration Platform: Student-Athletes will register through LNHS using this link: 
https://www.lnhspanthers.com/signup 

  • Click on Athletics. 
  • Click on Strength and Conditioning Fall.
     

Fee: The student-athlete rate is only $75 for the 9-week session.
Session Structure:  Athletes will train 2X per week. 
Days:  Tuesdays & Thursdays*
Times:  3pm*
Location:  LNHS Fitness Center

*Dates & Times may change based on the number of registrations and space limitations.  

 

Questions about Off-Season Training?   
Feel free to reach out to ETS' Lakeville North Head Coach, Nick Foss
or the ETS Director of Operations, Trevor Morning.
ETS South Metro LLC
952-683-9594
southmetro@etsperformance.com
www.etsperformance.com 

2023 FALL Strength & Conditioning Schedule


For Fall In-Season Athletes (and/or parents) who have questions about their in-season training program, please check with the student-athlete's sport-specific coach first (e.g.; a 9th-grade volleyball player should reach out to their 9th-grade volleyball coach first).
Then, depending on the nature of the question, you may be referred to ETS staff for specific answers. 



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