Middle School Training Programs

Our middle school digital programs are designed to help young athletes develop strong movement habits, build confidence, and improve overall athletic ability - in a safe, age-appropriate way.

From quick 15-minute bodyweight sessions to complete 8-week structured programs, each plan is easy to follow, fun to complete, and designed to fit into a busy school and sports schedule. Middle school is where hard work starts to set athletes apart and our programs are proven to do just that.

✅ Beginner-friendly workouts with video demonstrations

✅ Training plans tailored for growing athletes and age-appropriate lifting

✅Focus on body control, coordination, and athletic strength

✅ Remote access to your coach for guidance and encouragement

✅ Options for bodyweight-only or gym-based workouts

These programs help middle school athletes move better, play harder, and feel more confident in their sport - whether they’re looking to make the team, get more time on the field/court, or preparing for high school.

  • DPT Mobility Plan

    Unlock better movement, faster recovery, and long-term athletic health with our DPT Mobility Plan. This is a simple, effective routine designed for any sport, any skill level, and any athlete!

    This routine can be done in roughly 15-20 minutes using only bodyweight and resistance bands to target key areas like the hips, shoulders, ankles, and spine. Perfect for pre-workout prep, post-training, recovery, or daily maintenance. This plan helps our athletes move better, reduce injury risk, and enhance performance.

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  • Dynamic Warm Up

    Prep like an athlete and perform at your best. Our Dynamic Warm Up Program is a easy-to-follow system designed to get athletes moving with purpose before practices, games, or workouts. This warm-up routine activates key muscles, improves mobility, and primes the body for peak performance - all in under 15 minutes.

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  • Speed System - 8 weeks

    Our 8-Week Online Speed System is a progressive training program built to help athletes of all levels get faster, quicker, and more explosive — from anywhere. Whether you’re chasing down a ball, stealing a base, or beating defenders to the goal, this program will take your speed to the next level with intentional, sport-specific training.

    This isn’t just a workout plan — it’s a complete system to train like an athlete and move with confidence. Whether you’re in-season or off-season, this program adapts to your needs and fits your schedule.

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  • Baseball Strength - 4 weeks

    Join us for this 4-week program designed for middle school-aged baseball players looking to boost their strength and explosiveness. This program is designed as a 3x per week strength program and should supplement age-appropriate baseball training. Athletes can schedule their sessions for what meets their own schedule as well as train on their time! Also includes arm care routines and skills under pressure drills.

    As always, training should be supplemented with proper nutrition to experience the best results.

    Athletes will need dumbbells (light 8-10 lbs), resistance bands, medicine ball (6-8 lbs), and a elevated platform (can use a box or steps in a home).

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  • Softball Strength - 4 weeks

    Join us for this 4-week program designed for middle school-aged softball players looking to develop their strength and explosiveness on the field. This program is 3x per week along with extra skills under pressure drills and arm care routines for athletes to schedule in.

    Minimal equipment is required with lightweight dumbbells (8-10 lbs), resistance bands, lightweight med ball (6-8 lbs), and an elevated platform (can use steps).

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  • Online Personal Training

    Perfect for athletes who want all the perks of 1-on-1 training with Coach Alyssa, but can't get to the DPT gym in person.

    Athletes will receive:

    ✅ Customized workouts tailored to meet your goals, equipment, and schedule delivered to your app each week

    ✅ Video demos for every exercise

    ✅ In-app messaging with Coach Alyssa for feedback, questions, nutritional guidance, and motivation

    ✅ Weekly check-ins to track your progress and hold you accountable

    ✅ Log your workouts, reps, and weights right inside the app

    ✅ Track your personal bests, completion streaks, and progress

    ✅ Syncs with Apple Health, FitBit, MyFitnessPal, and more

    With our coaching, your athlete will reach the next level.

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