Youth Performance Training
Youth Program • Ages 14–18 · For Competitive Athletes
Assessment-driven training built for competition — explosive strength and athleticism, not bulk. Precision coaching for optimal technique and maximal results, with varied movement patterns to build resilient bodies.
Starts September 8 — ongoing, billed monthly · $780 for September (prorated from 9/8), then $1,000/month · Drop-in $190/session · Tue & Thu, 5:30–6:30 PM · 3788 Fabian Way, Palo Alto · Small groups (4–8 athletes)
Starts September 8 — ongoing, billed monthly · Tue & Thu, 5:30–6:30 PM · PerformanceGaines — 3788 Fabian Way, Palo Alto · Small groups (4–8 athletes)
What athletes gain
Explosive strength & athleticism — not bulk
Builds power and athleticism — not size.
Precision coaching
Delivers optimal technique and maximal results through hands-on coaching.
Varied movement patterns
Builds resilient bodies that hold up to the demands of competition.
Real results
Progress from training April 14–May 26, 2026
Competitive Ski Racer
Entered the program with prior training experience and a goal of building core and quadriceps power for on-hill performance. The standout: single-leg wall sit time more than doubled on the weaker leg, closing the left/right strength gap — a direct marker of the lateral symmetry that governs edge control and injury resilience.
Football Player
Training to meet the physical demands of tackle football, with a focus on lower-body power and posterior-chain strength. The standout: a 32% jump in vertical leap, backed by improved split-squat mechanics — patterns that carry directly into acceleration, deceleration, and contact.
Why strength?
Performance — not bulk
Strength training for sport improves coordination and force production — prerequisites for speed, power, and agility.
Resilience — not overuse
Exposure to varied movement patterns with proper technique can mitigate the risks of overuse.
Long-term Development — not burnout
Fun and variability promote sustained athletic development and can foster a lifelong commitment to fitness.
Frequently asked questions
How big are the groups?
Small groups of 4–8 athletes.
Who leads the sessions?
Sam Abrams of The Well leads the programming and planning for Performance. Sessions are coached by a team of coaches trained on that programming, so your athlete gets consistent, high-quality coaching whether or not Sam is on the floor that day.
Is strength training safe for competitive athletes?
Yes — when supervised and programmed correctly. This small-group, assessment-driven format prioritizes technique, appropriate progressions, and movement quality matched to each athlete's training age and sport demands.
Is this class going to make my athlete bulky?
No — programming is built around speed, power, and movement quality, not hypertrophy. Loads and volume are dialed to develop athleticism and durability, the qualities that transfer directly to competition, not added size.
What ages is this best for?
Ages 14–18, for competitive athletes. Contact Sam directly if your athlete is outside this range.
How is Performance different from Foundations?
Performance is assessment-driven training built for competition, for athletes who already have a training base. Foundations is training for younger athletes and those looking for a positive introductory fitness experience.
What's the training schedule and billing?
Tuesdays and Thursdays, 5:30–6:30 PM, starting September 8. The program runs on an ongoing basis and is billed monthly: $780 for September (prorated from 9/8), then $1,000/month. Drop-in sessions are available at $190 per session.