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Developing strength and discipline to be a champion for both spiritual and physical growth. 

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CBH Sports

Before you lift, you need a proper warm-up to help you get ready for your weight training program.  There are some dynamic movements, squats, and arm circles to help you get ready. 

Dynamic 

Joint Movement

Blood Circulation

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Strength Training Warm-Up 

Block 1

This program concentrates on lower body, upper body, core, and dynamics (cardio). This program will help your youth (4th grade and up) or anyone who wants a program that starts at the beginning of their journey in their sport preparedness.  Watch your athlete reach the next level in their fitness as well as their sport readiness.

Strength

Bodyweight Resistance

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Body Forge

Bodyweight Block 1

Bodyweight Block 2

Bodyweight Block 3

Get ready to transform your strength with the 12-week Iron Core Program! Gain strength first through bodyweight training and transition to dumbbell strength, excel in sports or reach new fitness heights. 

Beginner

Dumbbell

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Iron Core

Phase 1

Phase 2

The Strength Club officially begins now. 

Phase 3 (Repeatable)

For those who only have dumbbells or need a starting point with weights, this is the program for you. This program will prepare you for your sport as well as prepare you for the barbell training program. This program is recommended for youth (12 y/o and up) and spotter is recommended but not required.

Dumbbells

Sport Preparedness

Limited Equipment

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Dumbbell Fundamentals

Dumbbell Block 1

Dumbbell Block 2

Dumbbell Block 3

Dumbbell Block 4

This workout helps all athletes (12y/o and up) reach the next level in their sport. This is PUSH and PULL to help you gain the greatest strength to compete with confidence, power, and speed.  This is a barbell training program; spotter is necessary for safety. 

Strength 

Barbell

Sport Readiness

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Strength Forge

First 4 weeks of strength training program 1..

Barbell Block 1

Middle 4 weeks of strength training program 1..

Barbell Block 2

Final 4 weeks of strength training program 1..

Barbell Block 3

This repeatable program uses a combination of barbells, dumbbells, and bodyweight training all rolled up in one ultimate training program that will help you get ahead of the competition. Champions are made in the off-season, and this will definitely help you gain strength, power, and muscular endurance for sport or life. 

Barbell Training

Dumbbell Training

Bodyweight Training

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The Forge

A repeatable comprehensive weightlifting program to help athletes achieve more and prevent injury.

Ultimate Training Program 

Throwers need a program that helps them gain the power they need to be explosive, the strength they need to create force, and quickness to create speed across the ring. Welcome to CBH Sports Throwing Strength Program, everything you need to reach your goals in all three aspects. A spotter will be needed on Push days for safety. This program can and should be repeated.

Shot Put

Discus

Power 

Explosiveness

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Throwers Strength

First introduced by Bill Starr to help football athletes gain strength, the Madcow is a simple strength building workout that will get you results, especially with a CBH Sports twist. This is a repeatable 3 workout a week program that has what you need to reach your strength goals. 

Strength Training

Mass Builder

Weightlifting

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MadCow Strength Program

MadCow

The Hybrid Athlete Program is a balance between strength, endurance, and skill training. This is a 12-week program that will consist of 3 phases: Foundation, Development, and Peak. This program can be tailored further based on specific sports, fitness levels, and individual goals.

Endurance

Aerobic

Anaerobic

Power

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Hybrid Athlete Program

Phase 1: Foundation

Phase 2: Development

Phase 3: Peak

Warming up for the Speed and Agility workout is very important for your muscles and joints. This warm-up will get you ready to sprint, back pedal, side shuffle, and change directions on a dime. Get ready for where it all begins.

Form Running

Dynamic Stretching

Muscle Warm-Up

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Speed and Cardio Warm-Up

Sport Conditioning Program is a sport training program that will prepare all athletes, high school and above, to reach another level for their sport. This is a program is specific with distance, run time, and rest time. You will be prepared in 8 weeks to conquer your sport.  

Sports Training

Conditioning Training

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Sport Conditioning Program

A premier conditioning program to enhance your sport. 

Conditioning Time

During the off-season it is important to gain the strength we need to compete at a higher level, now you have a conditioning program to reach another level in your training. HIIT (High Intensity Interval Training) works you, but in Phase 1 we progress slowly for 8 weeks to get you ready for Phase 2. Enjoy and be ready to work!

Conditioning

HIIT Training

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HIIT Phase 1

You conquered Phase 1, great job! Now to kick it into another level, Phase 2 begins.  This is a 20 minute program that should be done once a week. Remember, speed and agility is there to also help you reach your sport goals on other days. Have Fun!

Sport Conditioning

Cardio Training

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HIIT Phase 2 

This is a simple but comprehensive core program that will hit every muscle in your core. Enjoy this program and keep adding time.

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