Complete Preparation for High School Athletes

The ANNEX Sports Performance Center, Chatham, N.J.

Saturday, April 1: 9 am-4 pm & Sunday, April 2: 9 am-2 pm


The ANNEX Sports Performance Center is excited to announce a two-day seminar, “Complete Preparation for High School Athletes,” presented by Greg Robins and Tony Bonvechio. This seminar will equip coaches and trainers with the physical and mental tools needed to provide a comprehensive training experience for high school athletes of all sports and abilities.


Day 1

Painting the Picture

How do we define our roles as strength coaches in the physical preparation of high school athletes? What challenges do we face? What concentrations must be addressed? Who else plays a role in the process? This opening presentation will paint the picture and answer these questions to clearly define how we can best serve our high school athletes.

Building a Winning Culture

Before you can help athletes on the field, you need to get them to buy into the training process / lifestyle. This presentation will explain how to build a culture that breeds success and create an environment that builds an athlete’s physical and mental well-being. We will discuss defining core values so your staff and athletes are all on the same page and can push forward together for a common goal.

Assessing the High School Athlete

The assessment process runs much deeper than checking range of motion and testing baseline strength. The presentation will explain what information truly matters when an athlete first walks into your facility. From health questionnaires to movement screens to performance testing, we will cover the assessment protocol we follow to craft the best possible programs for our athletes.

Program Design

Sets and reps are the meat and potatoes of what we do in the gym, but the selection of exercises, methods, and training phases requires special consideration for athletes of various sports and competitive seasons. This presentation will bridge the gap between the assessment and execution, where we cover the theory behind how to select the proper exercises, training methods, and loading parameters for a given athlete.

Day 2

Coaching Efficiency: Creating Context and Delivering Feedback

Coaches put endless focus into what they say, but this presentation will illustrate the importance of how they say it. Creating context with your clients goes beyond internal and external cueing, and the ability to create "sticky" teaching moments will get your athletes moving better and more efficiently. We will discuss different cueing approaches, how they resonate with different learning styles, and how to say more with less to help your clients learn new movements with ease.

Strength Development

  • What methods and means do we use to build a bigger, stronger, more resilient athlete?
  • What have we found more effective - max effort methods, or sub-maximal approaches?
  • How can sport, assessment findings, and competitive schedule effect this stage of training?
  • What are some real world, progressions → regression strategies, cues, and tips to get athletes from weight room illiterate to weight room masters?

Energy System Development (ESD)

  • How do we find a balance between sport practice and private sector training when it comes to ESD?
  • Where can we go to figure out the energy requirements of a given sport?
  • What are the different energy systems in play, how are they trained?
  • Keeping the principle of specificity in mind, how do different methods compete in terms of compatibility?
  • What are some real world ways we can get the job done, in any facility?

Warm Up Fallacies and Truths

  • What makes the most difference, and best prepares athletes for the day’s work?

Linear Speed and Movement Efficiency Development

  • Acceleration and absolute speed training considerations
  • What drills get the most done?

Multi-Directional Movement Efficiency and Development

  • How do we develop efficient movement strategies, and reactiveness moving laterally and / or making multiple changes in direction?

Shock Training Method

  • What is the Shock Training Method?
  • What is the difference between jump training and the Shock Method?
  • How do we use this method and close alternatives to develop reactive / elastic potential?

Power Development

  • How do we optimally build power in all three planes?
  • What means do we prefer, explosive jumps and throws, olympic lifts, velocity based training?
  • How can we effectively coach these?


Greg Robins

Greg is a strength and conditioning coach at Cressey Sports Performance in Hudson, MA, and is the founder of The Strength House. In his time training athletes he has worked with members of the NFL, MLB, and NBA. Greg has sent high-school athletes to play at the college level in all three divisions. In recent years graduating classes have included over 15 Division 1 recruits in their various sports. What he is most proud of is being able to share the gift of training, and realizing one’s potential with each youth athlete he works with.

Tony Bonvechio

Tony is a strength and conditioning coach at Cressey Sports Performance in Hudson, MA. A former college baseball player turned powerlifter, Tony is a Certified Strength and Conditioning Specialist and earned his Master’s degree in Exercise Science from Adelphi University in 2013. An avid writer, his articles have appeared on various fitness websites, including MyFitnessPal, Testosterone Nation and STACK.