OC Sports Performance · Bend, Oregon | Youth Athletic Training · Strength & Speed
Before a parent signs their athlete up for anything, they want to know one thing: what are we actually walking into? That question is fair — and it deserves a straight answer. Here is exactly what a typical week at OC Sports Performance looks like, broken down day by day, so there are zero surprises when your athlete walks through the door.
OC Sports Performance in Bend, Oregon has been developing middle school and high school athletes for over 15 years. Every session, every sprint, and every lift serves one purpose: a stronger athlete is a safer, more confident competitor.
Before the Week Starts: Four Foundational Sessions
Every new athlete begins with four individual onboarding sessions before joining the group program. These sessions are not about intensity — they focus on education, movement quality, and building trust between coach and athlete. Coaches teach the foundational lifts we use here(Box Squat, Bench Press, Deadlift, Incline Bench press, barbell squat) review any previous injuries, and establish a performance baseline that gets tracked throughout the entire program.
Baseline testing captures vertical jump height, broad jump distance, sprint times(flying 10 yard, flying 20 yard and sometimes 40 yard dash), and some strength numbers. Without that starting point, there is no honest way to measure improvement. Once onboarding wraps up, athletes step into the full weekly training structure.
A Typical OC Sports Performance Week, Day by Day
The weekly schedule at OC Sports Performance is deliberate. Each day targets a specific physical quality so athletes develop completely — not just in one dimension.
Monday — Lower Body Strength
All sessions start with a warm up. Usually 3-4 movements – that target weaknesses we typically see and one core exercise. Then we proceed into jumping. We track and measure weighted jumps, box jumps, hurdle jumps. From there the athlete moves into lower body strength exercises – typically two. Followed by special accessory exercises to again target weakness areas such as hamstring, glutes, low back, and abs/core. . Athletes build explosive power from the ground up, with all sets tracked against previous numbers using the Tendo unit to measure bar velocity and force output.
Tuesday — Upper Body – Dynamic effort
This is dedicated to upper body force development. We have a warm up 3-4 exercises – and one low back or core exercise. From there we typically move onto bench press – with bands or chains – measured by our tendo units. The second strength is typically a repetition method exercise to build strength endurance. From there we go into upper body accessory work such as pull ups, rows, extensions. These exercises build contact resiliences and control and help prevent injuries such as concussions. For contact athletes we also perform neck training.
Wednesday — Our dedicated speed session in the week
Using the Brower Timing System — We do a dedicated warm up to help build body awareness as well as improve rhythm and decrease ground contact times. After the warm up – we proceed to jumping – again all jumps are recorded and tracked. Progress is noted by the coaches and athletes. 3 out of the 4 weeks we work on acceleration training. For acceleration training we use flying 20 yards – with a 10-15 yard lead in. On the 4th week of the month we test standing start 40 yard sprints. Laser gates positioned at 10, 20, 30, and 40 yards. No hand-timing, no estimation. Athletes run full-effort sprints and see their exact split data immediately after each attempt. These are all electronic starts. After sprints some accessory work to the lagging muscle groups, and postural training.
Thursday — Speed lower body. Warm up 3-4 exercises – including one core exercise. From there if the athlete missed yesterday they do their jumps from Wednesday. After we typically do a squat or deadlift variation using the tendo units. By using the tendo we are insuring this activity is light enough to be fast. The loads used at track as well as the speeds. From there we move into lower body accessory movements.
Friday — Upper body max effort.
A warm up is completed of 3-4 exercises including a core or postural exercise. Following we move into our 3rd jump day(some athletes perform this on Saturday). Following jumps we typically do two upper body lifts that are measured by tendo unit, and recorded. Bench press, press, incline bench press, pause bench are some examples. After we finish with upper body accessory and more core or abdominal work.
Saturday — Aerobic Capacity (Optional) or make up day
For athletes who train on weekends, Saturday targets the aerobic base through sleds, bikes, rowers, and incline walks. Zone 2 heart rate work builds recovery speed and long-term endurance without adding unnecessary joint stress. For athletes that missed Thursday or Friday – Saturdays gives them an opportunity to make that session up.
Sunday — Full Rest
Recovery is not optional — it is part of the program. Athletes who train hard require complete rest days to absorb and adapt to the work they have done. Sleep, nutrition, and hydration habits are discussed directly with athletes throughout their time at OC. We also encourage athletes to do light stretching, mobility work, active recovery work, or other therapeutic recovery methods such as sauna, massage, contrast baths, epsom salt baths etc.
How Progress Gets Measured Every Month
Knowing what happens each day is only half the picture. Understanding how OC Sports Performance confirms that training is translating into real athletic gains completes it. Every month, athletes complete a formal testing protocol:
- 40-yard dash (laser-timed, full acceleration)- Minimum of 3 runs a month.
- Flying 10-yard and flying 20-yard splits
- Standing vertical jump and broad jump distances
- Box squat, bench press, and deadlift maximums (tested every 3–4 months)
Those numbers go into each athlete’s individual record and are shared transparently with both the athlete and their family. This accountability is what separates OC from a school weight room or a standard commercial gym. Want to understand why that data matters so deeply? Read the full breakdown on why tracking progress in sports performance accelerates results.
What Parents See Week to Week
Parents at OC Sports Performance are never left guessing whether the investment is working. Coaches share performance data consistently, giving families a clear picture of sprint improvements, jump gains, and strength totals over time. There are no mystery sessions or vague “functional movement” classes — just structured, progressive programming that builds on itself month after month.
Athletes who attend four sessions per week average a tenth of a second off their 40-yard dash each month until reaching elite benchmarks. A 6th-grade girl in the program added 4.5 inches to her vertical jump in a single summer. Several high school boys dropped half a second off their sprint times within two to three months. These outcomes flow from a system that executes the same disciplined approach every week, all year long.
Spots are capped at 100 athletes. When someone leaves mid-season, their place is not guaranteed back.
Take the Next Step for Your Athlete
Your athlete deserves a program where progress is proven, not promised. Spend 15 minutes with an OC Sports Performance coach — ask every question you have — and walk away with a concrete plan built around your athlete’s goals.
Book your free intro session here — no commitment, no pressure, just answers.
