Performance Training
Elite-style coaching for athletes and high achievers.
Ready to take it up a notch? Our Performance Training track is for those who crave excellence. Maybe you’re a competitive athlete (high school, college, or adult league) aiming for that podium or starting spot. Or perhaps you’re not on a team, but you love pushing your limits – training for a 10K, a Spartan race, or just to see how strong and fast you can become.
At AMPT, we treat you like a pro. Our coaches fine-tune your workouts using science-backed techniques and a personalized approach that addresses your specific sport or goal. Get ready to sweat, focus, and break through plateaus. Here, mindfulness meets intensity – because peak performance isn’t just physical, it’s mental too.
Key Components of Our Performance Program
Advanced Strength & Power: We’ll build you a strength program that maximizes power output. Think Olympic lifts (if appropriate), plyometrics, and sport-specific drills. Whether you need explosive speed off the line or a higher vertical jump, we’ll target those fast-twitch muscles. We put heavy emphasis on form and technique to ensure you’re lifting efficiently and safely while gaining strength.
Speed, Agility & Endurance: Depending on your goals, we incorporate agility ladder drills, sprint intervals, sled pushes, and more to boost your speed and conditioning. Training your cardiovascular system intelligently (intervals, VO₂ max work, proper recovery runs) means you’ll outperform the competition in the final minutes of a game or the later miles of a race.
Mobility & Prehab: High performers can’t afford to be sidelined by injury. We include mobility work (hip openers, ankle flexibility drills, shoulder range exercises) as a core part of your routine. We also teach “prehab” exercises – small moves that strengthen tendons and stabilizers (like rotator cuff drills or knee stability work) – to bulletproof your body. Our goal is not just peak performance but durable performance.
Mental Coaching: Competing is as much mental as physical. Our mindfulness approach can give you a serious edge. We’ll train you in visualization techniques, breathing exercises for focus, and staying calm under pressure. Learn to quiet the noise and enter the zone when it counts. Many athletes find this aspect improves not just performance but also their enjoyment of the sport.
Data & Progress Tracking: For the data-minded athlete, we can track metrics – from your 1-rep max improvements to sprint times or jump height. If you use a fitness tracker or app, we’ll sync that data into your plan. We schedule regular performance assessments (timed runs, strength tests, etc.) to measure your progress. Nothing is more motivating than seeing those numbers go up!
Sport-Specific (or Goal-Specific) Training
Our coaches have varied backgrounds – from powerlifting to martial arts to endurance sports – and we’ll pair you with someone who knows your game. Here are a few examples of how we tailor training:
1. Running (5K to Marathon)
We focus on a mix of distance runs and speed work, plus strength training for injury prevention. We might work on running form and breathing technique, and incorporate yoga for runners to stay limber.
2. Team Sports (Soccer, Basketball, etc.)
Emphasis on agility, footwork, and explosive power. We simulate game scenarios with drills that improve change-of-direction speed and anaerobic conditioning (so you can sprint, recover, and sprint again). Core strength is also key for better stability and coordination during play.
3. Strength Sports (Powerlifting, CrossFit)
We’ll hone your lifting technique, cycle your training for peaks (periodization), and improve accessory lifts to boost your big lifts. We ensure you have the mobility to hit proper depth and the mental focus to grind through plateaus.
4. General High-Performance
Not an organized athlete? No problem. If your goal is, say, to do 10 pull-ups or compete in a local CrossFit competition, we’ll create a structured program to get you there – mixing skill work with conditioning and strength, scaled to your starting point.
SUCCESS STORIES
Others’ Results
“I’d tried every program out there and nothing stuck. AMPT was different – my coach kept me accountable and actually made workouts fun. In 6 months I lost 25 pounds, but more importantly I gained strength and confidence. I can chase my kids around without getting winded, and I love the way I feel. Thank you AMPT for helping me change my life!”
Emily R., 38
Senior Supervisors ・ Fables
“I’m a former college football player, and in my 30s I wanted to compete in local CrossFit events. Coach Alex at AMPT completely revamped my training – focusing on mobility and technique I’d overlooked. The mindfulness aspect sounded odd at first, but it actually helped me focus and PR in multiple lifts. I’m in the best shape I’ve been in since college, and I’ve placed in the top 5 of two competitions this year. AMPT’s holistic approach gave me an edge I didn’t know I needed.”
Marcus T., 34
Environmental Economist
Your Journey
What to Expect
Expect to work hard and be challenged – but also expect a plan. We structure your training week so that hard days and recovery days complement each other, because randomness is the enemy of progress. For example, a typical week might look like:
Day 1
Heavy Strength Training
(full body)
Squats, deadlifts, presses, lunges, unilateral movements with low reps, heavy weight.
Day 2
Speed/Agility
Sprints, agility ladder drills, plyometrics, plus core work.
Day 3
Active Recovery/Mobility
Some light cardio or yoga, foam rolling, stretching.
Day 4
Power & Conditioning
Olympic lifts or kettlebell circuits, followed by high-intensity interval training (HIIT) or other functional movements.
Day 5
Sport-Specific or Endurance
A long run, sport-specific drills, or sparring practice (depending on your focus).
Weekend
Rest or gentle activities
A casual bike ride, walk or light jog. We might also suggest a longer mindfulness exercise (like a meditation session) to train your mental game.
Our coaches will adjust this template for you, especially if you’re also practicing with a team or doing your own training. Communication is key – we’ll coordinate with any other workouts you do to prevent overtraining. Think of us as your performance partner, here to optimize every aspect of your training.
WHERE ARE WE LOCATED
Our Location
411 W. Charlton St.
Savannah, GA 31401
AMPT is proudly located in the heart of Savannah’s West Broad neighborhood at 411 W. Charlton St., Unit A, Savannah, GA 31401 – a historic area that’s as vibrant as our gym’s murals. We chose this location because we believe in community, and we love being part of this one. (Plus, there’s free parking in the West Broad lot, so you can focus on your workout, not worry about the meter.) Our space is designed to make you feel at home – from the friendly front-desk greetings to our resident gym dog occasionally wandering over for a belly rub! Come by for a visit and you’ll see why so many in Savannah have made AMPT their fitness family.
