New TSI Strength & Conditioning Programming Opening Sept 2026
New space – New team – New Program
Our Standard:
Train with purpose. Respect the room. Respect your teammates. Get better.
Meet our Staff
John serves as the Program Director of Strength & Conditioning and brings more than 10 years of experience in personal training and athletic development. A NASM Certified Personal Trainer and Group Exercise Instructor, he is also the founder of RELOAD Strength & Conditioning and spent four years coaching group fitness at Orangetheory Fitness. A former collegiate football player at Shenandoah University, John combines his experience as both an athlete and coach to help develop stronger, more confident, and well-rounded athletes.
Robert is a Strength & Conditioning Coach with a passion for developing complete athletes through purposeful, performance-focused training. A Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Sports Performance Coach, and Precision Nutrition Level 1 Coach, Robert brings years of experience in athletic development. His approach emphasizes strength, speed, power, mobility, injury prevention, and accountability while helping young athletes build the habits and confidence needed to succeed on and off the field.
Nate is a Strength & Conditioning Coach with a bachelor’s degree in Kinesiology, concentrating in Exercise Science, from James Madison University, along with a minor in Pre-Physical Therapy. While at JMU, he gained experience programming, instructing, and supervising team training for multiple club sports and worked as a personal trainer through University Recreation. A former Mid-Atlantic Orioles player from 2016–2022, Nate brings a unique understanding of the organization and a strong foundation in athlete development to the coaching staff.
Ages 12+ Program Details
All workouts will be instructor lead and part of a larger periodized “cycle”. Each cycle is designed to achieve a specific adaptation/emphasis. Workout results will be logged daily and stored at TSI. Logs will not leave the facility until the conclusion of each cycle.
The First cycle will begin October 5th.
Foundational 8-Week Strength and Hypertrophy cycle
Goal: Establish a strong foundation on three primary movement patterns- squat, press, and hinge. After 8 weeks athletes will gain strength and lean muscle tissue using four two-week phases of progressive overload.
Phase 1 (week 1&2): Teach/Drill/Assess
Phase 2 (week 3&4): Test/Repetitions
Phase 3 (week 5&6) Add load/Test
Phase 4 (week 7&8) Add load/Test
Testing
Testing includes performance metrics and body composition scans using a state of the art technology scanner, Inbody.
- Performance Testing: “Top Sets” on barbell back squat, barbell Romanian Dead Lift, Barbell Bench Press. Top Sets will be done at the beginning of a workout to assess the athletes near-max effort ability to complete a prescribed amount of repetitions.
Phase 2: 10 rep top set
Phase 3: 8 rep top set
Phase 4: 6 rep top set
- Inbody Scans: All Orioles athletes have access to four Inbody scans per year. Athletes should ideally get scanned once per quarter. Any additional scans can be done for $30. The last Monday of every month will be a dedicated Inbody day used to administer Inbody scans. No lifting will be offered on these days as the scans can be scheduled during normal class hours.
Schedule
| AGES 12 AND UP | DAYS OF WEEK | ||
| 4:00-5:00 PM | Thursday | ||
| 5:00-6:00 PM | Monday-Friday | ||
| 6:00-7:00 PM | Monday-Friday | ||
| 7:00-8:00 PM | Monday, Tuesday, Wednesday, Friday | ||
| 8:00-9:00 PM | Monday, Tuesday, Wednesday | ||
| 10:00-11:00 AM | Saturday |
Schedule
| AGES 11 AND UNDER | DAYS OF WEEK |
| 4:00-5:00 PM | Monday, Tuesday, Wednesday, Friday |
| 7:00-8:00 PM | Thursday |
| Package | Times per week | Member pricing | Non-member pricing |
| 4 sessions per month | Once | $120 | $160 |
| 8 sessions per month | Twice | $160 | $200 |
| 12 sessions per month | Three | $200 | $240 |
| 16 sessions per month | Four | $240 | $300 |
| InBody Testing | $30 (after initial 4) | $40 |
- Athletes Only During Training Sessions
Parents, family members, and spectators are not permitted in the weight room during designated athlete lifting sessions. - No Cell Phones During Training
Phones should be put away for the duration of the session unless a coach gives permission to use one. - Be On Time and Ready to Train
Athletes should arrive on time, properly dressed, and prepared to begin when the session starts. - Follow the Program
Perform the exercises, sets, reps, and loads prescribed by the coaching staff. Do not add exercises or change the workout without coach approval. - Listen When Coaches Are Coaching
When instructions, demonstrations, or corrections are being given, stop what you are doing and pay attention. - Respect the Weight Room
Treat the facility, equipment, coaches, and other athletes with respect at all times. - Return Equipment When Finished
Re-rack weights, return dumbbells and equipment to their designated locations, and leave your training area cleaner than you found it. - Train Safely
No horseplay, reckless lifting, throwing equipment, or distracting athletes while they are performing an exercise. - Use Equipment as Intended
Equipment should only be used for its intended training purpose unless directed otherwise by a coach. - Encourage Your Teammates
Build each other up. Negative comments, bullying, and making fun of another athlete’s performance will not be tolerated. - Stay Engaged
Training time is for training. Keep conversations brief, move efficiently between exercises, and stay with your assigned group. - Proper Training Attire Is Required
Wear appropriate athletic clothing and closed-toe training shoes. - Food and Drinks Stay Off the Training Floor
Water and sports drinks are permitted in designated areas. Food, gum, and open containers should remain outside the lifting area. - Report Injuries or Pain Immediately
Tell a coach if something hurts, feels abnormal, or prevents you from completing an exercise safely.
Our Standard:
Train with purpose. Respect the room. Respect your teammates. Get better.