Foundations is where every Firebird athlete builds the base that everything else stands on. This class focuses on the fundamentals of athletic strength — squatting, hinging, pushing, pulling, and bracing — alongside speed development and conditioning that build acceleration, change of direction, work capacity, mobility, and durability across every sport. Coaches teach proper movement and technique first, then progressively add load, speed, and intensity, so newcomers learn to train safely while experienced athletes sharpen their form and get faster and stronger. Whether you're stepping into the weight room for the first time or coming back for another season, this class meets you where you are and pushes you forward.

This class introduces athletes to the snatch and the clean & jerk — the two competition lifts that develop explosive power, speed, and full-body coordination like nothing else in the weight room. Athletes learn each lift through a progression of drills and positions before building toward heavier, more technical work, so the focus stays on doing it right before doing it heavy. These lifts carry over directly to the field, court, mat, and track: the same triple extension that drives a bar overhead is what powers a sprint start, a vertical jump, a takedown, and a hard cut, training the body to produce force fast and absorb it under control. All experience levels are welcome — coaches will scale the work to fit you.