Athletic Strength
&
Conditioning
“Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision.”
-Muhammad Ali
Our Services
ATHLETIC SKILLS DEVELOPMENT
(6-9 YRS)
Developing foundational athletic abilities is a critical starting point to ensure success in future sport specific programs. Training programs designed to develop motor skills and athletic movements help to create long term enjoyment of physically demanding activities. Each young athlete has their own identity and their own special needs. Young athletes require a wide variety of stimuli to encourage steady and consistent physical development. Implementing extreme conditioning programs is ill advised and can be detrimental to the athlete’s short- and long-term health. Renegade Fitness training protocol will include the proper elements at the proper intensity.
The Protocol will include:
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Running and Jumping Mechanics
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Agility and Movement Efficiency
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Catching and Throwing Basics
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Muscle Activation (Foundational Human Movements)
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Body Weight Strength Development
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Visual, Auditory and Kinesthetic Learning
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Flexibility
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Balance
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Exercise Tolerance
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Competition
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Core System Development
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Exceptional Sportsmanship
ADVANCED ATHLETIC DEVELOPMENT
(10-13 YRS)
The key to a successful sports performance program is systematic and progressive overload in order to create an adaptation response. In order to ensure success, a program needs to implement this tactic in an efficient and timely manner.
Advanced Athletic Development participants will take the next step toward mastering athletic prowess by participating in an upgraded training regimen, which is appropriate for their age and abilities. Program elements are as follows:
• Intro to Complex Strength Training
• Speed Development
• Vertical Leap Enhancement
• Advanced Agility Training
• Energy System Development
• Dynamic Balance Training
• Advanced Muscle Activation
• Athletic Strategy
• Advanced Core System Development
• Athletic Strategy
ELITE SPORTS PERFORMANCE
(14-18 YRS)
Our Elite Sports Performance program is the culmination of our previous programming. Once an adequate foundation has been established, the challenge of developing superior athletic qualities begins. Aspiring elite performers will now be challenged physically, technically, tactically, psychologically, and theoretically.
Elements in this program will include:
• Sports Specific Physical Development
• Technical Performance Training
• Tactical Performance Training
• Psychological Factors
• Injury Resistance
• Theoretical Knowledge
• Season Specific Prep
PRO SPORTS PERFORMANCE
(18 & UP)
Once athletes have finally reached the mountain top in their athletic careers, they discover a new mission: STAYING THERE! To secure their position as a collegiate or professional athlete, they must successfully manage the athletic machine that got them there as well as discover new ways to unlock potential.
Our programs aim to maintain or enhance athletic qualities while re-establishing the following:
• Mobility/Flexibility
• Healthy Tissue Function
• Muscular Qualities
• Elastic Qualities
• Conditioning
Top Athletes
"Sweat is the cologne of accomplishment."
- Heywood Hale Broun
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Frankie Anzaldi
Para- Olympic Athlete (Track and Powerlifting)
I am so proud of my athlete Frankie @frankieanzaldi for absolutely crushing junior nationals Para-Olympics, not only did he lock in ten gold medal and two silver he also showed how humble and caring he is by winning the Spirit of Excellence Award Winner - Based on Outstanding Overall Performance, Dedication and Sportsmanship 6 National Records.
Winning a total of Frankie's results at the Junior Nationals in Denver:
10 Gold Medals- Powerlifting, 100m, 200m, 400m, 800m, 1500m, Long Jump, Shot Put, Discus, Javelin, Powerlifting
2 Silver - 4x100 mixed relay, 4x800 mixed relay
Spirit of Excellence Award Winner - Based on Outstanding Overall Performance, Dedication and Sportsmanship
h6 National Records - 100m, 200m, 800m, Discus, Javelin, Powerlifting
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James Dowd
Linebacker/ Full Back
My name is James Dowd, and I am the starting linebacker and Captain of the Rocky Point HS Varsity Football team. I have been working with Vinny at Renegade fitness since the spring of 2022. I started his program after lacrosse season. At the time I was 185 pounds, and I was benching about 225 pounds and squatting 300 pounds. Vinny helps me set aggressive goals to increase my strength, explosiveness, and cardio. Six months later I am 225 pounds and 12 percent body fat. I am bench pressing about 325 pounds and squatting over 375 pounds. Vinny and Renegade supported me every step of the way with lifting, training, and nutrition. More importantly, Vinny was there as a coach and a mentor. He motivated me and helped me achieve my goals. I would recommend Renegade to anyone looking to get stronger and healthier, and especially to athletes who want to take their performance to the next level.
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Nate Hanley
Hockey, Forward (Union College)
Played four seasons in the USHL with three different teams, including a pair of stints with the Cedar Rapids RoughRiders … played 53 games for the RoughRiders in 2021-22, recording 27 points (9-18-27) and serving as the assistant captain … tallied 25 points (10-15-25) in his first full season in the USHL with Cedar Rapids in 2019-20 … finished with 63 points in 162 USHL games with Cedar Rapids, Green Bay and Youngstown. Now Nate Is committed to Union College as a starting forward.