What training level are you?
You don't buy your level.You earn it.
Complete your prescribed training volume to earn a test. Tests determine your level and identify your weak areas. Your earned level and the time of year determine your loading and exercise selection.
Eight levels.One path.
Protoplasmic Goo marks the step from non-athlete to athlete. Fit for Life marks the step out of competitive sport. Between them are six levels of athletic development.
- PTPG · Learn the lifts and drills
Protoplasmic Goo
Everyone starts here. Learn to move, balance and coordinate, and learn the lifts and drills. Usually through Foundations & Fundamentals. Pass the checklist to become a Level 1 athlete.
- Level 1 · Learn to train
MS–Freshman Developmental
Build movement competency, work capacity, and general strength and power.
- Level 2 · Train to compete: high school
JV Developmental
Develop the physical qualities needed to compete in high school sport.
- Level 3 · Train to compete: high school
First Coast Varsity Athlete
Established varsity-level strength and power. Level 3 athletes can earn reduced Tier 1 training rates.
- Level 4 · Train to compete: beyond high school
Team Florida Athlete
A fully developed Team Florida athlete, with sport-specific strength, power, speed and work capacity.
- Level 5 · Train to compete: beyond high school
Team Florida National Athlete
A national-level competitive athlete.
- Level 6 · Train to win
Team Florida International Elite Athlete
International and professional level. Maximize performance and competitive results.
- After sport · Train to live
Fit for Life
When the competitive years end, the training doesn't. Strength, power, mobility and quality of life.
Every rep that countsgoes on the board.
Level tests and personal records are earned. Advanced training is earned over time. It can't be purchased.
Athletes have to put in the work.
Do the work. Do it right.
It takes hundreds, even thousands, of high-quality reps at moderate intensity and loads. No drama, no mindless banging of heavy weights, no running till you vomit.
Our Parabolic Step Loading System is based on stacking reps and sets. Your training level and needs assessment dictate exercise prescription. Load, volume and intensity are the variables we adjust to improve performance.
- 01
Stack reps
Complete your prescribed training volume.
- 02
Earn a test
Stacked reps earn the right to test.
- 03
Set the level
Testing determines your training level.
- 04
Find the weak link
Testing identifies your weak areas.
- 05
Prescribe the training
Level and weak areas set exercise selection, load, volume, intensity and training sophistication.
What counts as an earned rep
A rep counts when it's technically sound and at or above the load the athlete's level requires. A bad rep at 80% doesn't count. Repetition only builds skill when the repetition is good, so the bar rises as the athlete does.
| Level | Load for a rep to count |
|---|---|
| Level 1 | Every technically sound rep |
| Level 2 | Above 50% |
| Level 3 | Above 60% |
| Level 4 | Above 70% |
| Level 5 | Above 70% |
| Level 6 | Above 75% |
The platform is the test.
Our Top 20 exercises and the TFNE Explosive Power Test give a complete view of an athlete's strength, power, explosiveness and skill, as well as their deficits and needs.
The Top 20
A battery of lifts that builds and measures the athlete's engine: whole-body strength, power, stability and technical control. Standards are set relative to bodyweight, by sex, so every athlete is measured fairly.
TFNE Explosive Power Test
Four timed and measured tests: bar jumps, plyo push-ups, standing broad jump and standing triple jump. Tested regularly, with results posted in the gym every month.
- 01
Bar jumps
30 seconds of jumps over a bar, plus time to 25 reps.
Speed, rhythm and elastic power - 02
Plyo push-ups
Reps in 30 seconds at a set plate height, plus time to 15 reps. The height climbs with the athlete.
Upper-body reactive power - 03
Standing broad jump
Two feet to two feet, plus single-leg jumps to compare left against right.
Lower-body power and balance - 04
Standing triple jump
Three continuous jumps, started from each leg.
Power, coordination and symmetry
Level 3 and up?Earn your pricing.
Committed athletes who reach Level 3 can qualify for reduced Tier 1 training rates, and the rate drops as they earn higher levels.
See pricingFind out your level.
The free first session includes a first Explosive Power Test, so you'll leave knowing where your athlete starts.
Or call or text 904-502-2196