All coaches on staff are certified trainers or dietitians
Training and nutrition coaching for optimal performance
Let's do this!
- Train like an athlete, not a general gym-goer—with programming built specifically to improve strength, speed, power, and performance.
- Work with coaches who understand your game—former collegiate athletes who know what it takes to compete at the next level.
- Gain a competitive edge—through intentional, science-backed training that translates to real results on the field, court, or track.
- Join a community that pushes you to be your best—surrounded by athletes who share your drive, discipline, and goals.
Are you ready to start:
where athletes go to level up their game
A modern facility built for athletes, offering specialized divisions like Yoga for Athletes (Y4A) and more to come.
Athlete-Centered Environment
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A staff of certified coaches and specialists who understand athlete development, safety, and competitive performance.
Professional Coaching Team
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Expertly designed sessions that improve strength, speed, agility, and endurance for athletes at every level.
Performance Training Programs
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What makes 4A standout:
4A Membership
punch Passes
Unlimited Membership
2-5 GRADE 5 SESSION PASS
2-5 GRADE 10 SESSION PASS
6-12 GRADE 5 SESSION PASS
6-12 GRADE 10 SESSION PASS
Grades 6–12: $250/month
Grades 2–5: $100/month
Includes all sessions, Yoga for Athletes, and a free drink from The Every Bar!
Fall 2026 Schedule
4a 1:1 Performance Training
Our 1:1 performance training provides athletes with a fully individualized program designed to maximize strength, speed, power, and injury resilience. Each session is tailored to the athlete’s sport, position, and current performance level, allowing for focused coaching, precise technique development, and measurable progress. With dedicated attention from a qualified performance coach, athletes receive customized training, ongoing feedback, and structured progression to help them reach their full athletic potential.
Program Highlights
* Individualized training program based on sport, position, and athlete needs
* One-on-one coaching with real-time feedback and technique correction
* Development of strength, speed, power, and agility
* Injury prevention and movement quality focus
* Performance testing and progress tracking
* Flexible scheduling to fit training and competition demands
1:1 training options:
6 weeks
12 weeks
20 weeks
Email preston@bwellbrookings.com to sign up
Before school performance training
Start the day stronger, faster, and more confident with our Before School Performance Training program. Designed specifically for middle and high school athletes in grades 6–12, these early morning sessions help athletes build the strength, speed, power, and durability needed to excel in their sport.
Our structured, age-appropriate training focuses on proper movement mechanics, strength development, speed and agility, injury prevention, and overall athletic performance. Every workout is led by experienced coaches who emphasize safe technique, progressive programming, and a positive training environment that challenges athletes while building confidence.
4A Before School Performance Training is ideal for in-season and off-season athletes of all experience levels who are serious about reaching their full athletic potential.
Registration Deadline: August 22
Mondays & Wednesdays 6:00-7:00am / August 26 - November 11
Off-Season Performance Training
Mondays, Tuesdays, & Thursdays 4:15-5:30pm / August 24 - November 12
Take your game to the next level with our Off-Season Performance Training program. Designed for middle and high school athletes in grades 6–12, these sessions provide the opportunity to develop the strength, speed, power, and endurance needed to gain a competitive edge before the next season begins.
4A Off-Season Performance Training is designed for athletes of all experience levels who are committed to improving their performance, staying ahead of the competition, and returning to their sport stronger, faster, and more prepared than ever.
Registration Deadline: August 21
House of speed (6-12th grade)
Sundays & Wednesdays 6:00-7:00pm / August 30 - November 4
Unlock your full speed potential with House of Speed, our specialized speed development program designed for athletes in grades 6–12 who want to become faster, more explosive, and more efficient on the field or court
Our structured training focuses on sprint mechanics, acceleration, maximum velocity, change of direction, agility, and explosive power. Every session is led by current or former NCAA Division I track athletes who combine elite-level experience with proven coaching methods to help athletes develop efficient running mechanics and maximize performance. With an emphasis on proper technique, progressive programming, and measurable results, athletes gain the tools to become faster safely and effectively.
House of Speed is ideal for athletes of all sports and experience levels who are committed to becoming faster, more explosive, and more confident in competition.
Registration Deadline: August 30
In Season Volleyball Performance Training
Sundays 5:00-6:00pm / August 23 - November 8
Stay strong, explosive, and healthy throughout the season with our In-Season Volleyball Performance Training program. Designed specifically for athletes in grades 7–12, this program helps volleyball players maintain strength, power, and mobility while managing the demands of practices, matches, and travel.
Our structured, volleyball-specific training focuses on strength maintenance, vertical jump development, rotational power, injury prevention, mobility, and recovery. Every session is led by experienced performance coaches who prioritize proper technique, individualized programming, and efficient training that complements an athlete's competition schedule without adding unnecessary fatigue.
4A In-Season Volleyball Performance Training is ideal for athletes of all experience levels who want to stay healthy, perform consistently, and compete at their highest level throughout the entire season.
Registration Deadline: August 21
FUNdamentals (2-5th grade)
Sundays 4:00-4:45pm
In this fun session, 2-5th grade athletes will learn the basics of resistance training, focusing on safe techniques and proper form. Through games and challenges, they'll understand how strength training helps the body stay strong and healthy, all while having a great time!
FUNdamentals is a training program made to build athletic fundamentals through movement, coordination, speed, jumping, and confidence
N4A
nutrition for athletes
Allie Gerber
MS, RD, LN
About
What's Included
Pricing
Training hard is only part of the equation, how you fuel matters just as much. Proper nutrition gives athletes the energy to perform, the nutrients to recover, and the foundation to grow stronger. Without it, even the best training can fall short. That’s why we created N4A, Nutrition For Athletes. N4A offers personalized coaching for athletes - helping you learn what, when, and how to eat to maximize your training, recovery, and results.
Athletes can work 1:1 with our certified nutrition professional through single sessions or discounted session packages, each tailored to your unique goals, schedule, and sport.
If you’re looking to take it team-wide, we also offer customized group sessions and presentations designed to educate and empower athletes to fuel for peak performance together.
- 1:1 personalized work
- Nutrition education founded in nourishing your performance, development and recovery.
- Personalized experience + adapting to your growth through the sessions
- Adapting to YOUR life (personal, financial, work, family)
- Learning how to build meals to fuel your workouts adequately.
- Learning how to optimize nutrition for performance.
- Meal timing strategies
- Inner mindset and emotional work
- Accountability
- Check-ins with Allie
Single sessions
Packages:
3
5
Team Presentations
Cost dependent on number of sessions, travel, number of athletes, etc. Inquire directly with Allie.
allie@bwellbrookings.com
$80/session - $240
45 min: $100/session
$75/session - $375
From former Division I athletes and coaches to doctorate-level movement experts, the 4A Performance coaching staff brings together a rare combination of elite competitive experience and advanced clinical knowledge. This level of depth and range within one coaching staff is uncommon and not easy to find in a single training environment.
Our coaches have lived the demands of high-level sport and understand what it takes to prepare the body for performance while minimizing injury risk. This unique blend allows us to bridge the gap between performance training and movement health, ensuring athletes train with both intensity and intention.
Every athlete is coached with purpose, attention to detail, and a long-term development mindset. Regardless of age or level, 4A Performance coaches are committed to building strong, fast, and resilient athletes who are prepared not just to compete, but to sustain success over time.
If you’re an athlete or coach looking to be part of an athlete-centered environment that values high standards, continuous growth, and doing things the right way, we invite you to apply to be part of the 4A Performance coaching team.
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