CrossFit Fast Factory’s performance training programs bring the same methodology and intensity used with professional athletes to support and prepare high school and youth athletes. Central Minnesota’s leader in performance CrossFit training, CrossFit Fast Factory prepares athletes to get the most out of their bodies by increasing strength, endurance, and flexibility, leading to increased productivity and decreased injury.
EAP HOCKEY-ELITE TRAINING PROGRAM: for advanced hockey players looking to excel in a professional training environment. The EAP Hockey program is 5 days a week training with I AM STRONG and CrossFit programming Mondays through Fridays. This will also have on-ice training incorporated into the programming 2 times a week. One day will focus on power skating and one day will focus on skill work. Hockey power skating teaches the player proper skating technique, including endurance, agility, rhythm, balance, and strength. As the hockey player begins to incorporate these skills into his or her game, performance is enhanced and injuries are minimized. The earlier these skills become a habitual part of the player's practice and game, the more likely the player is to succeed in the sport of hockey. The process of becoming the complete hockey players is a multi-edged sword: Without proper technique, no amount of off-ice training will help a player optimize his or her skating. On the other hand, without a good physiological base of strength, explosiveness, and muscular endurance (in a good skating position) skating instruction will have less effect. . We will also incorporate 2 times a week agility and endurance training in the late afternoon on Tuesdays and Thursdays. (see description below)
No other summer training program will meet the needs of these aspiring players like this.
EAP-ELITE TRAINING PROGRAM: designed for any and all advanced athletes looking to take their skills to the next level in a professional training environment. EAP program is offered in two 6 week sessions at 5 days a week training with I AM STRONG and CrossFit programming Mondays through Fridays. We will also incorporate 2 times a week agility and endurance training in the late afternoon on Tuesdays and Thursdays. (see description below)
“I have experienced incredible gains using FAST techniques. At the beginning of the summer, we discussed my goals - both professionally and physically - and through his workouts and intense approach to training, my goals were not only attained, but also surpassed. I would recommend FAST to any athlete that is serious about reaching their maximum potential.”
2006 - 2nd round (39th overall) by the Philadelphia Flyers
"Training with FAST bring many things to the table such as: hard work, determination, and a family atmosphere. It will teach you to push yourself and stride to become the best you can be. Training with FAST has helped me through my hockey journey by preparing me with strength, agility, a strong mindset and much more."
Ethan Prow - Sauk Rapids, Minnesota
St. Cloud State Men Hockey
SPEED, AGILITY and ENDURANCE training:
We will also incorporate 2 times a week speed, agility and endurance training in the late afternoon on Tuesdays and Thursdays. Generally, agility can be defined by the ability to explosively start, decelerate, change direction, and accelerate again quickly while maintaining body control and minimizing a reduction in speed. Universally, agility can often be described as an athlete’s collective coordinative abilities. These are the basic elements of technical skills used to perform motor tasks spanning the power spectrum from dynamic gross activities to fine motor control tasks and include adaptive ability, balance, coordinative ability, differentiation, orientation, reactiveness, and rhythm. Coordinative abilities are often recognized to be most easily developed in preadolescence, which is considered to be an important time period for skill development. This period often changes focus during adolescence when the shift from general to special preparation should begin. Most athletic activities that utilize agility occur in less than 10 seconds and involve the ability to coordinate a few or several sport specific tasks simultaneously. With the exception of skills specific to the sport, agility can be the primary determining factor to predict success in a sport. Sports inherently require changes of direction in which lateral movements are used in the several planes of movement simultaneously. Because movements can be initiated from various body alignments, athletes need to be able to react with strength, explosiveness and quickness from these different positions.
CFFF’s I AM STRONG program:
1. Background About the program:
This program comes from an old way of training that originated in the 1970's in Soviet Russia. The style of training was presented to Russia's best lifters that trained in a gym called the Dynamo Club. A place that housed the Elite of the Elite! (And still does). They were given 20-40 special exercises to perform and these were rotated as often as possible. As the lifters trained they noticed that when their special exercises went up so did their primary lifts. Training this way increases special strengths and perfects coordination/mechanics which will improve one's technical skills. Constant Variance is a key component to an athlete’s success!
2. What it can do for you and how it will improve your athletic talents:
I AM STRONG PROGRAM focuses on developing "5 Elements of Strength"
To successfully develop those 5 elements we utilize 3 different methods of training.
MAX EFFORT Method: Key on this day is moving Max Loads (I.E. 1RM attempts).
DYNAMIC EFFORT Method: Speed is our main focus on these days. Specifically bar speed. We increase bar speed by applying max force to loads ranging from 55-75% of your 1 Rep Maxes in the concentric phase of the lifts. An example of this is standing up out of the bottom of a Back Squat as fast as possible. We not only lift these loads as fast as possible, but also increase bar speed by adding bands and chains to the lifts on these days (accommodating resistance). Only thing you need to know about accommodation is that it is bad and we want to avoid it all costs. Bands and Chains help us to work past sticking points within the lifts and movements which will carry over into your specific sport.
REPETITION Method: We do utilize this method to improve not only strength, but increase our work capacity. This type of training is also known as "Lactic Acid Training". It helps to promote growth hormone release which will help improve lean muscle mass production, endurance, and strength.
Our summer EAP training is intelligently programmed using the combination of CrossFit strength training and speed and agility. The complete package focuses on helping you become more athletic overall. The more athletic you become, the easier it will be to translate that athleticism to meet the demands of your sport. It's hard to become better at the skills of your sport in the gym—but you can definitely become more athletic. This will, in turn, make it easier to perform the skills you need—throwing, catching,
shooting, climbing, swimming or skating.
What are our goals and objectives of both EAP programs?
· identify young and talented athletes and assess their inherent abilities and potential for future development and success
· make contact with the coaches and parents of these players with an eye toward becoming involved with their future development
· enhance early preparation of skills and abilities that will be needed for a higher level of competition for their upcoming and future seasons
· Identify and work on deficiencies in training/mobility/nutrition/health that can be determined through interaction with FAST Elite Athlete coaches and remedied with education and skill work
· Assist the player and family in the development of these athletes through enhanced access to the most cutting edge training and educational opportunities throughout the program
· Serve as a “fast track” for talented athletes from the early years of training so that they are prepared to advance through the junior/college/professional and international levels
Training programs for individuals and teams are available at the St Cloud and Sartell locations in two six-week sessions.
Session 1: June 3rd - July 19th (7 weeks)
Session 2: July 22nd - August 30th (6 weeks)
(*There will be 2 divisions: 2nd year pee-wee through Bantams and High School through Junior A*)
EAP Hockey On-Ice(National Hockey Center): 8:30am-9:30am (see calendar)
EAP St. Cloud: 10:15am-12:00pm / M, T, W, TH, F
EAP Sartell: 9:30am-11:15am / M,T, W, TH, F
EAP Endurance Speed and Agility training in Sartell: 4:00pm-5:00pm / T, TH
*the days you have on-ice you will train at the St.Cloud location, however you are welcome to train at either Sartell or St. Cloud on the other days*
· 24 total hours on-ice
-12 power skating
-12 skill sessions
· 65 Strength and conditioning sessions (105 min)
· 24 total hours Endurance, Speed and Agility training
· Total Hours: 162 hours of total training
On or before April 22nd - $1000.00 (13 week option only)
After April 22nd - $1200.00 (13 week option only)
**$250.00 deposit down is required to secure spot
EAP All Sports:
On or before April 22nd - $295 (7 weeks) / $540 (13 weeks)
After April 22nd - $325 (7 weeks) / $600 (13 weeks)
**$50.00 deposit down is required to secure spot
Our main passion and priority is helping you achieve your goals. Every CFFF program places a major emphasis on the educational components of training. Only by fully understanding and having faith in our specific training methods, and how each applies to your sport, can you truly achieve greater success.
Check out this video at about the 1:25 mark, Tim Thomas (winner of the Vezina Trophy at the NHL Awards) thanks Jay Schroeder and ARPwave for helping him recover from hip surgery and allowing him to attain maximal athletic performance!
ARPwave and EVO Sport (also developed by Jay Schroeder) are the same methods used by Elite Advancement Program Members!
All Athletes require an application. All applications will be reviewed by our FAST Staff. You will be notified if qualify for the EAP as well as the availability.
If you have questions or problems with the application please contact our offices at: