Strength and conditioning for high school athletes • Grades 9-12High school athletes • Grades 9-12
Train for your season. Build beyond it.
Every athlete gets an individual program, coached in a small group in Glastonbury, CT, with force plate testing to measure progress.Individual programs, small-group coaching in Glastonbury, CT, and force plate testing to measure progress.
The Weight Room Sports Performance high school athlete membership is for athletes in grades 9-12. Athletes train with us from Glastonbury, South Windsor, Manchester, Rocky Hill, Wethersfield, East Hartford, Simsbury, and across Hartford County.
$249 per month plus tax, month to month. Join by December 31, 2026 and your rate is locked in for as long as you stay enrolled. If you cancel, you rejoin at the current rate.
Book as many sessions as you like within the training windows: Monday and Wednesday 6-8pm, Tuesday and Thursday 4-7pm. Every session is limited to 8 athletes.
Enroll right here. If you need more information first, ask a coach.
After you enroll, a short intake collects what we need to build your plan before your first workout.
Your first session includes your performance testing.
Every athlete has their own program. Most days include a bit of everything: mobility, speed, plyometrics, strength, and conditioning, all tailored to the athlete's goals.
We train athletes in every sport, including hockey, lacrosse, soccer, baseball, and track, in the offseason, preseason, and in season.
Hockey is played on one leg at a time, in short, explosive bursts. We build single-leg strength and hip strength for powerful strides, train acceleration and change of direction, and strengthen the hips and groin to handle a long season. Off-ice work is built around your position, your schedule, and where you are in the season.
Lacrosse rewards athletes who can accelerate, change direction, and repeat hard efforts. We train sprint speed and change-of-direction mechanics, build the strength to handle contact and stay balanced, and condition athletes for the repeated bursts of the game.
Soccer is repeated sprints, cuts, and decelerations over a long game. We build the single-leg strength behind those actions, teach athletes to accelerate and slow down under control, and condition for repeated high-speed efforts across a season.
Baseball demands explosive rotation, a fast first step, and healthy shoulders and hips. We train rotational power and sprint speed, and build the strength and mobility of the hips, trunk, and shoulders that support throwing and swinging, with volume managed around your throwing schedule.
Track events are won with sprint mechanics, power, and force. We coach acceleration and top-end speed, build the strength and plyometric power that carries over to the clock, and structure training around your meet calendar.
Kevin has spent more than a decade coaching young athletes, from age 7 through Olympic-level competitors. Youth athletic development is the work, not a side offering.
Kevin has built programs and facilities, not just a list of names. See the athlete results.
We explain the why behind the work so athletes feel empowered to own their development. The results come from the athlete’s work.
See all athlete results, measured with force plate testing and matched training records.
Matched-repetition tracking made meaningful strength progress visible.
Mechanics, a nagging hip, strength, and speed were addressed before college competition.
Major strength changes were balanced against readiness and reactive ability.
Individual outcomes vary. Results shown use reconciled training records and matched comparisons.
“I can't recommend Kevin enough! He's extremely knowledgeable, motivating, and genuinely caring about helping you reach your goals. Every session is productive, and they make sure you're using proper form while pushing you to become stronger and improve every day. If you're looking for a trainer who knows what they're doing and wants to see you succeed, I highly recommend Kevin!”
Strength training is a necessary part of building a robust athlete, and a well-run gym is one of the safest places to train because we control the variables. Weight is never the main concern. Over time we add load progressively and appropriately so athletes keep improving.
Some athletes pick things up faster than others, and we won't hold anyone back. The goal is to meet every athlete where they are. Everyone starts in a different place and develops at a different pace.
Every athlete has their own program. Most days cover mobility, speed, plyometrics, strength, and conditioning, tailored to each athlete's goals. Workouts usually take about 60 to 75 minutes, but there's no set time. The workout ends when the work is done.
No. Coaching begins at the athlete's current level. New athletes learn positions, technique, terminology, and training expectations before complexity or load is added.
WRSP accounts for the work the athlete is already doing. The individual program can complement team training, adjust around the competitive schedule, and address needs that a team-wide program cannot individualize.
As many as they like. The membership includes unlimited booking within the training windows.
We train at OnPointe Fitness & Performance, 103 New London Tpke, Glastonbury, CT.
Kevin Kosis, CSCS
Kevin Kosis is a CSCS-certified strength and conditioning coach and a former Division I sprinter with over a decade of coaching experience. He has coached athletes who went on to compete at the Olympic, professional, and MLB draft levels, and has built programs at Designed Training, Chelsea Piers CT, East Catholic High School, and MVP New England/Atlantic Coast Performance.
Need an answer first?
Share the athlete’s sport, schedule, and training needs. You will get a direct answer about whether the membership is the right route.