Outperforme Athletics Offseason
Offseason training is right around the corner! Please take the time to read through this document as it contains all the information you need to ensure you or your child has their training needs looked after this summer. If you have questions about anything please contact your coach or Maddie at .
It is important for all athletes to take a break mentally and physically after their busy sport season has wrapped up. We recommend anywhere between 2-3 weeks, depending on the needs of the athlete. After this period of active recovery, it is appropriate to get going with off seasoning training and this is where we come in! We offer several options for all of our athletes including strength training in the gym, Speed/Agility/Quickness (SAQ) Training, On-Ice SAQ, Joga and Mini Outperforme. We strongly encourage all of our athletes to participate in what they (and their parents) see fit. Below we have listed what we would suggest as an ideal training plan for athletes of various ages (of course there is individual variation). We find that the athletes that commit to seeing a strength coach on a regular basis, participate in track the appropriate amount for their age and take advantage of our additional services get the best results. We understand that it may not be feasible for each individual to do it all, but we want everyone to be aware of what the ultimate training plan would be. Please talk to your coach if you have questions about what the best options are for you/your child, and they would be happy to help you come up with a plan that is customized to your needs and schedule.
-9-12: Mini Outperforme 1-2x /week, On-Ice
-12-14: Strength 2-3x, SAQ 1-2x, Joga 1x /week, On-Ice + 1 additional conditioning day
-15-17: Strength 3-4x, SAQ 2x, Joga 1x/week, On-Ice + 1 additional conditioning day
-18+ : Strength 3-4x, SAQ 2x, Joga 1x /week, On-Ice + 1 additional conditioning day
Please continue reading below for further information on all types of programming and how to sign up for everything.
Training in the Gym (with trainer and/or membership)
We offer training with a strength and conditioning coach that is tailored to your offseason, your sport and your specific needs. This is an integral part of any off season and something that we strongly encourage our athletes to be on top of. Training programs are periodized and any additional training services at Outperforme are designed to complement these workouts. Our strength training is based on functional movement patterns, and our coaches are up to date on all current research trends in the industry.
Training arrangements can be made with your coach in terms of how frequently you would like to meet with them, and in terms of arranging days and times that work with both yours and your trainer’s schedules. Although we consistently see much better results with individuals who meet with their coach 1-2x/wk so that programs can be adjusted and monitored, we believe that an absolute minimum frequency to meet with you coach is once every 4 weeks to get updated programs. This is essential to progressing throughout the off season and ensuring you are prepared for the upcoming season. Please contact your coach to make sure you have a plan in place as spots fill up quickly. Prices can be seen below.
BrandonSouris/Deloraine/Melita
-Assessment: $79.95 + GST$80.95 + GST
-1 on 1: $58.10 + GST$59.10 + GST
-Group of 2:$34.15 + GST $35.15 + GST
-Group of 3: $27.45 + GST$28.45 + GST
-Consult and Program Design: $76.15 + GST $77.15 + GST
(meeting monthly for programs)
In addition to training with a strength coach, memberships are available in Brandon for anyone who wishes to do workouts on their own time in addition to workouts with a trainer in our facility. If you are training at another location please look into your own membership options as we don’t own facilities in any of our rural locations. Brandon memberships run on a monthly basis, each payment is processed on the 1st of each month. Memberships can be cancelled at the end of summer if necessary, but you must let us know prior to the next billing date. Membership options and pricing can be seen below. Please contact your coach or Maddie at o set up any memberships.
-Individual Membership: $43.20 + GST per month
-Family Membership (2 members): $66.10 + GST per month
-Family Membership (3+ members): $85.35 + GST per month
Speed Agility & Quickness (SAQ) Sessions
SAQ is designed to work on speed, agility and quickness. It runs in two blocks, May/June and July/August.SAQ is a group training atmosphere outdoors (as long as weather permits) and there is the option of participating once or twice per week. All groups are capped at 6-8 athletes. SAQ is something we strongly encourage our athletes to do as it both extremely beneficial for their off season training and it is also a fun atmosphere with a chance for athletes to have some friendly competition.
The program is periodized and designed to complement strength training programs in the gym designed by your coach. Athletes will be training the same phases of periodization throughout their SAQ and individualized/small group in gym program.For this reason, we strongly advise athletes to participate in the full 4 months of SAQ, or as much as their seasons and camps, etc. will allow for. We suggest this to help prevent injury and so the athletes can gain the maximal amount of benefit from both the SAQ program and their training in the gym.
If you have any questions about the SAQ program or would like any more information please don’t hesitate to consult with your coach, they would be happy to help. This year we are introducing an online registration form for the SAQ program. The link to it is you can find it on our website first wave of registration is for May/June and in order to participate this registration form must be filled out and submitted by March 30th, 2018. The second wave of registration for July/August will come out at a later date. We will then contact you with your SAQ schedule prior to sessions starting. Although we do our best to accommodate everyone’s scheduling needs, at times it is impossible to create a perfect time for every client involved in group training. Please know that we will make every attempt possible to find a training time that you can attend.
Brandon SAQ Details:
In terms of billing we sell two packages, a May/June and a July/August. Prices can be seen below.If you are participating once a week you can choose to purchase a package with 9 sessions (all of the sessions) or with 8 sessions (to allow for one missed day without losing out on money). If you a participating twice a week you can choose to purchase a package with 18 sessions (all of the sessions) or with 16-17 sessions (to allow for one-two missed days without losing out on money). SAQ PACKAGES ARE NON REFUNDABLE. The only exception being a medical condition that prevents training. Packages can be prorated under the following two circumstances: an athlete’s season extends into the end of April or early May, requiring them to delay the start of their off season training (ie. hockey playoffs or club volleyball); OR if they have to leave early in August for the start of their season. In either of these cases your coach or Maddie needs to be notified so the package can be billed appropriately. Beyond these two exceptions packages are purchased as 8 or 9 (1x/week) or 16-18 (2x/week). If your package is not purchased online prior to April 25th, 2018then you will be invoiced and billed for it.
-Once per week package (8 or 9 sessions): works out to $25.55 +GST
-Twice per week package (16, 17 or 18 sessions): works out to $23.00 +GST
May/June runs from the week of April 30th through to the week of June 25th. July/August runs from the week of July 2nd through to the week of August 27th. For long weekends, anything on the Monday (holiday) automatically gets moved to the Friday of that week instead. A tentative schedule can be seen below. Please note that this may change based on group numbers and individual schedules/availability. If we need to make additional custom groups to suit schedules, multisport athletes, etc. we are willing to do so as long as there are enough people to make it feasible for us to have a coach there. All sessions take place at the Sportsplex track (gym if weather requires it) and the tentative schedule is as follows.
-Mondayand Wednesday7am- Midget/Bantam players on split strength programs
-Mondayand Wednesday8am- Junior & Pro players
-Mondayand Wednesday9am- Junior & Pro players
-TuesdayandThursday 7amand/or5pmsessions depending on numbers - Peewee & Bantam on total body strength programs
-Volleyball – Wednesday 7am (will depend on ages, numbers and availability)
*Note: evening training times may move later in July/August to avoid the heat
Souris SAQ Details:
In terms of billing we sell two packages, a May/June and a July/August. Prices can be seen below. If you are participating once a week you will purchase a package with 9 sessions. If you a participating twice a week you will purchase a package with 18 sessions. SAQ PACKAGES ARE NON REFUNDABLE. The only exception being a medical condition that prevents training. Packages can be prorated under the following two circumstances: an athlete’s season extends into the end of April or early May, requiring them to delay the start of their off season training; OR if they have to leave early in August for the start of their season. In either of these cases your coach or Maddie needs to be notified so the package can be billed appropriately. Beyond these two exceptions packages are purchased as 9 sessions (1x/week) or 18 sessions (2x/week). If your package is not purchased online prior to April 25th, 2018then you will be invoiced and billed for it.
-Once per week package: $239.85+GST
-Twice per week package: $432.00 +GST
*Note: there is not the option for one less session in Souris at this time due to groups sizes
May/June runs from the week of April 30th through to the week of June 25th. July/August runs from the week of July 2nd through to the week of August 27th. A tentative schedule can be seen below. Please note that this may change based on group numbers and individual schedules/availability. If we need to make additional custom groups to suit schedules, multisport athletes, etc. we are willing to do so as long as there are enough people to make it feasible for us to have a coach there. All sessions take place at the Souris School (or indoors if weather requires it) and the tentative schedule is as follows.
-Tuesday and Thursday 6pm – 13-15 years old girls/boys
-Tuesday and Thursday 7pm –16 & up boys
-Tuesday and Thursday 8pm – 16 & up girls
*Note: Times may change for July/August
On Ice Speed Agility and Quickness (SAQ) Sessions (in Brandon)
On-Ice SAQ is designed to work on speed, agility and quickness training on the ice. In these sessions, we use a variety of methods to enhance foot speed/agility, conditioning, power, and quickness. Many of our athletes have reported that the on-ice track sessions help them to transfer what they’ve learned in the gym to functional movement patterns on the ice. On-Ice SAQ sessions not only focus on functional movements patterns through skating, but they also feature skill development. We recommend that our these sessions do not replace your current dry-land SAQ sessions. These sessions will feature coaches who are experienced in both strength and conditioning and hockey, Jon Filewich (former professional hockey player with NHL experience) and Paul Thompson (Brandon Head Strength Coach & former SW Cougar). The sessions will run in one block, Wednesday mornings from July 4th-August 15th (7 sessions). The schedule can be seen below. Sessions are separated into 2 groups during the same ice-time. We will have a younger group together ages 10-14 and an older group ages 15 & up. On-Ice SAQ is something we encourage our athletes to do as it both extremely beneficial for their off season training and it is also a fun atmosphere with a chance for athletes to have some friendly competition.
-Wednesday July 4: 7:30-8:45 am
-Wednesday July 11: 7:30-8:45 am
-Wednesday July 18: 7:30-8:45 am
-Wednesday July 25: 7:30-8:45 am
-Wednesday August 1: 7:30-8:45 am
-Wednesday August 8: 7:30-8:45 am
-Wednesday August 15: 7:30-8:45 am
If you have any questions about the On-Ice SAQ program or would like any more information please don’t hesitate to consult with your coach, Jon at . This year we are introducing an online registration form for the SAQ program. The link to it is you can find it on our website Sessions are capped at a maximum number of athletes so be sure to register to reserve your spot by March 30th, 2018 (we need to get an idea of numbers).
In terms of billing we sell On-Ice SAQ as one package with 7 sessions. Price can be seen below. ON-ICE SAQ PACKAGES ARE NON REFUNDABLE. The only exception being a medical condition that prevents training. Packages can be prorated under the following circumstances: they have to leave early in August for the start of their season. In this case Jon or Maddie needs to be notified so the package can be billed appropriately. Beyond these this exception the package is purchased as 7 sessions. If your package is not purchased online prior to June 27th, 2018 then you will be invoiced and billed for it.
-On-Ice SAQ (7 sessions): $301.35 + GST
JOGA (in Brandon)
Joga is a movement system designed from the benefits of yoga and the biomechanics of sport. It was created specifically for an athletes body and mind set. It is designed to enhance athletic performance. Some of its benefits include helping with recovery, improving concentration, injury prevention and rehabilitation, increasing mobility, strength and body awareness to name a few. It is the governing body of yoga in sport and many professional sports teams and athletes include Joga as a part of their training. Joga can be a great complement to other summer training options that we provide as it targets some things that don’t get focused on in the gym, on the ice, on the court, etc.
Joga will run in Brandon weekly during the summer with perhaps one or two different sessions a week. Private sessions are also available upon request. Weekly classes open to all people interested both from Brandon and other locations and is not limited to strictly athletes. Sessions are sold as monthly packages. JOGA PACKAGES ARE NON REFUNDABLE. The prices can be seen below. Drop in options are also available for those who do not want to commit to a weekly session.
-Once per week monthly package: $13.20 + GST per session
-Drop in rate: $15.20 + GST per session
If you are interested or would like more information, please contact Maddie at and she will get you organized with everything that you need to know. This year we are introducing an online registration form for offseason Joga. The link to it is you can find it on our website and times will be released on a monthly basis based on demand and athlete availability. Although we do our best to accommodate everyone’s scheduling needs, at times it is impossible to create a perfect time for every client involved in group training. Please know that we will make every attempt possible to find a time that you can attend.
Mini Outperforme
Mini Outperforme is designed to work on movement patterns, coordination, agility, basic strength and quickness for young athletes (aged 9-12). It runs in two blocks, June 4-Juy 15 and July 16-September 2 (for a total of 13 weeks). Mini Outperforme is a small group training atmosphere outdoors (as long as weather permits) and there is the option of participating once or twice per week.All groups are capped at 6-8 athletes. This is something we encourage for our younger athletes as it helps them to build a solid training foundation for the future. It is also a fun atmosphere with a chance for athletes to have some friendly competition and get to know other Outperformers.
The program is designed to gradually build on itself throughout the summer (ie. week four will be a progression of week 1 and so on). For this reason, we strongly advise athletes to participate in the full 13 weeksof the program. We suggest this to help prevent injury and so the athletes can gain the maximal amount of benefit from the Mini Outperforme program.
If you have any questions or would like any more information please don’t hesitate to consult with a coach or Maddie (). This year we are introducing an online registration form for the Mini Outperforme. The link to it is you can find it on our website first wave of registration is for Block , this registration form must be filled out and submitted by March 30th, 2018. The second wave of registration for Block 2 will come out at a later date. We will then contact you with your schedule prior to sessions starting. Although we do our best to accommodate everyone’s scheduling needs, at times it is impossible to create a perfect time for every client involved in group training. Please know that we will make every attempt possible to find a training time that you can attend.
Brandon Mini Outperforme Details:
In terms of billing we sell two packages, a Block 1 (June/July) and Block 2 (July/August). Prices can be seen below. If you are participating once a week you will purchase a package with 6 sessions (Block 1) and 7 sessions (Block 2). If you a participating twice a week you will purchase a package with 12 sessions (Block 1) and 14 sessions (Block 2). MINI OUTPERFORME PACKAGES ARE NON REFUNDABLE. The only exception being a medical condition that prevents training. If your package is not purchased online prior to May 30th, 2018then you will be invoiced and billed for it.