G3 Performance · Grades 6–12 · Corvallis, OR
Youth Strength
& Conditioning
Develop stronger, faster, more resilient athletes through structured performance training.
The Standard Is the Product.
Why G3 Performance
This Isn't Fitness.
This Is Performance.
G3 Performance runs on the same model as a collegiate strength and conditioning department. Athletes are not handed a workout and left to figure it out. They enter a written, periodized plan, coached by certified staff, measured against their own numbers, and progressed on a calendar that respects their competitive season.
That is the difference between training and exercising. One accumulates hours. The other produces an athlete.
Structured Programming
Every block is written before it begins — sets, loads, and progressions defined. Coaches deliver the system. They do not improvise it.
Certified Coaching
Groups are led by CSCS-credentialed staff. Coaching, not supervision — corrections happen inside the set, not after it.
Progressive Development
Load, volume, and complexity advance on a schedule. Athletes earn the next progression by meeting the standard on the current one.
Accountability
Attendance, effort, and output are tracked. Athletes know their numbers and know when those numbers stop moving.
Long-Term Development
A sixth grader and a senior are on the same continuum, not the same program. Training age drives the prescription.
Season-Aware Planning
In-season work is dosed against practice and game load. We support the sport. We do not compete with it.
Who It's For
Two Groups. One Development Model.
Grades 6–8
Middle School
The window where movement is learned fastest. Emphasis on coordination, sprint and jump mechanics, and owning bodyweight before external load. Athletes leave with patterns that hold up for the next six years.
- Movement literacy
- Bodyweight mastery
- Introduction to the barbell
Grades 9–12
High School
Where output is built. Absolute strength, sprint speed, and power are trained on a periodized calendar that works around the competitive season — and tested so progress is measured, not assumed.
- Max strength blocks
- Speed & power development
- Testing and retesting
Open to athletes in any sport. No prior weight room experience required.
What Athletes Develop
Nine Qualities. Trained on Purpose.
Select a quality to see how it's trained
Strength
Squat, hinge, push, pull, carry — loaded progressively. Strength is the base every other quality is built on.
Speed
Acceleration mechanics, top-end sprint posture, and shin angles. Coached as a skill, not conditioning.
Power
Jumps, throws, and triple extension. Teaching the athlete to apply force in the time the sport allows.
Agility
Deceleration first, then change of direction. An athlete can only cut as hard as they can stop.
Movement Quality
Positions before load. Every athlete is screened, and restrictions are addressed inside the session.
Coordination
Sequencing limbs under speed and fatigue. Built through drilled patterns, not random variety.
Balance
Single-leg control through the hip, knee, and ankle — where most sport actually happens.
Confidence
Earned from measurable progress. Athletes see their numbers move and carry that into competition.
Injury Resilience
Tissue tolerance, hamstring and groin capacity, and landing mechanics. Built in every block, year-round.
The Training System
The Annual Athlete Development Plan
Athletic development is a twelve-month process, not a six-week program. G3 Performance runs four phases across the training year. Each one has a defined purpose, and each one is written to set up the next. Volume and intensity move in opposition by design — that relationship is what produces adaptation instead of accumulated fatigue.
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01March – May
Spring
Speed & Power Conversion
Winter strength is converted into expressed output. Sprint mechanics, plyometric progressions, and change-of-direction work take priority as spring seasons open.
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02June – August
Summer
Foundation & Work Capacity
The largest training block of the year. Movement literacy, hypertrophy, and general preparation build the base the competitive seasons will spend.
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03September – November
Fall Performance Series
In-Season Maintenance
Volume drops, quality holds. Two phases keep athletes strong and fast through competition without adding to their sport-practice load.
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04December – February
Winter
Maximum Strength
The off-season window. Heaviest absolute loading of the year, structured to raise the ceiling every other quality is measured against.
Current Programs
Register by Block
Blocks run consecutively. Athletes may enter at any block — programming is adjusted to their training age on arrival.
Summer
Foundation Block
Highest training volume of the year. General preparation, movement literacy, base strength.
Fall Phase 1
EnrollingPerformance Series
In-season support. Power expression maintained at reduced volume around competition.
Fall Phase 2
Performance Series
Second competition block. Continued output, managed fatigue, transition into off-season.
Winter
Max Strength Block
The strength window. Heaviest absolute loading of the training year.
Spring
Speed & Power Block
Strength converted to speed. Sprint mechanics, plyometrics, change of direction.
Training Schedule
Pick Your Times
Athletes train a minimum of two sessions per week. Choose a consistent pair — the schedule is built around repeat attendance, not drop-ins.
High School
Grades 9–12
- Monday / Wednesday3:30 PM
- Tuesday / Thursday3:30 PM
- Tuesday / Thursday6:30 PM
Middle School
Grades 6–8
- Monday / Wednesday4:30 PM
- Monday / Wednesday5:30 PM
- Tuesday / Thursday4:30 PM
- Tuesday / Thursday5:30 PM
Why Parents Choose G3
The Standards We Hold
≤ [12]
Athletes per coach
Small-group cap, enforced
4-Week
Programming blocks
Written before the block starts
CSCS
Coaching standard
Certified staff on every group
2× / Wk
Minimum frequency
The dose that produces adaptation
6 → 12
Grades served
One continuous development model
Questions
Before You Register
Still unsure which group fits your athlete? Call the facility at (541) 207-3508.
Who is this for?
Athletes in grades 6 through 12, in any sport. Groups are separated by school level so training age and physical maturity are matched — a seventh grader and a senior do not train the same way. No prior weight room experience is required.
How many athletes are in each group?
Small groups, capped at [12] athletes per coach. The cap exists so every rep is seen. If a session fills, athletes are moved to another time rather than added past the cap.
What should athletes bring?
Training shoes with a flat, stable sole, athletic clothing they can move in, and a full water bottle. Cleats and slides stay in the bag. Athletes coming straight from practice should plan to change.
Can athletes join in-season?
Yes. The Fall Performance Series is built for in-season athletes — reduced volume, maintained intensity, and programming that accounts for practice and game load rather than competing with it. Tell us the sport and the schedule at registration.
Do you train beginners?
Yes, and it is where the largest gains happen. Every athlete is screened and taught the primary patterns before load is added. Beginners train in the same group with coached regressions — they are not separated out.
Are payment plans available?
Yes. Programs can be paid in full or split across the block, and multi-athlete family rates are available. Call the facility at (541) 207-3508 and we will set it up.
Build the Foundation.
Develop the Athlete.
G3 Performance — a division of G3 Sports & Fitness · 5520 NW Hwy 99, Corvallis, OR 97330