Winter Lifts

where progress begins.

Master Fundamentals | Track Progress | Develop Strength & Control

winter training is where offseason foundations are built.

Athletes safely learn how to lift with purpose, move with control, and grow stronger week by week, not just in muscle, but in discipline, confidence, and resilience.

weight training

Athletes learn proper lifting technique while developing power, coordination, and confidence under load.

The focus is on safe progression, mastering fundamentals, and building holistic-body strength.

01

Safety comes first

Athlete safety is the foundation of everything we do. Every session is closely supervised, and all training is age-appropriate, structured, and technique-focused.

Resistance Training

Athletes use bands, bodyweight movements, and controlled resistance to build stability, mobility, and muscular endurance.

This phase strengthens the small support muscles, improves movement quality, and helps prevent injury.

02

Tracking progress

Athletes regularly track their strength, technique, and overall performance so they can see real improvement over time. Structured benchmarks, goal setting, and monthly max-effort testing help athletes understand where they started, how far they’ve come, and what they’re working toward next.

MAX-DAY Lifts

monthly Max-day lifts give athletes the chance to test their strength, track progress, and celebrate improvement together.

Post max-day lifts are fully provided with pizza & wings from Zachary's and Buffalo Wild Wings!

Max-Day Lifts:

= Saturday, March 7th, 2026 | 11am-1pm

Training schedule

Our winter training runs December, 2025 - May, 2026, providing consistent opportunities for athletes to build strength and develop proper lifting habits.

Weekly Sessions

Tuesday’s & Thursday’s: 5pm - 7pm

Saturday’s: 11am - 1pm

Sign up by email sbdolphins@gmail.com

Frequently Asked Questions

  • December, 2025 - May, 2026

    Tues/Thur (5pm-7pm) & Sat (11am -1pm)

    All sessions are held at the P.R.I.D.E. Complex, 1234 Williston Road, South Burlington, VT.

  • Call/text 802-578-2377 or email us at sbdolphins@gmail.com.

  • Generally designed for athletes in grades 6–12.

    Everyone starts and progresses at their own pace.

  • Yes, when properly supervised.

    Our training is age-appropriate, technique-focused, and designed to build strength safely while reducing injury risk.

  • Call/text 802-578-2377 or email us at sbdolphins@gmail.com.

  • Participation is free of charge. Donations are welcomed and help sustain and grow the program for the long term.

  • Not at all. Beginners are welcome. Coaches teach proper technique, safety, and fundamentals step by step. The focus is learning first, then progressing.

  • Athletes learning and performing exercises such as the bench press, chest flys, chest-supported rows, and shoulder work, along with foundational lower-body movements like squats, deadlifts, lunges, calf raises, and hamstring curls

    All taught with an emphasis on proper technique, control, and balanced strength.