Complete Athlete Boot Camp – Winter Session
Does your athlete need an edge this winter?
You’re in luck. This 8-week boot camp was designed specifically for motivated middle and high school athletes who want to improve their speed, coordination, strength, and overall athleticism in a fun, confidence building environment.
This program is inspired by Coach Patrick Conroy’s own fitness journey that begun at 15 years old. Alongside two close friends with aspirations to play a Division-1 sport, he committed to driving an hour each week to train at a specialized gym that focused on running form, fast twitch muscle development, agility, and strength and conditioning. Through that experience, he went from a raw athlete with awkward running mechanics and no formal strength training to a coordinated, explosive, and confident athlete who understood how proper training could transform performance.
Now, Coach Conroy brings that same philosophy and structure to local athletes, giving them access to professional style training that builds better movement, athleticism, and confidence from the ground up. Backed with a Certification in Personal Training (CPT), Coach Conroy is excited to bring an amazing opportunity to the North Bay.
Program Overview
Each week, athletes train in small groups using professional grade equipment including medicine balls, resistance bands, cones, hurdles, and sprint chutes. Sessions are held indoors and are built around three key components:
1. Warm Up and Movement Prep
Dynamic warm-ups designed to increase mobility and flexibility while introducing proper sprint mechanics and range of motion. Athletes learn how to move efficiently and safely before progressing to power and agility work.
2. Strength, Power, and Agility
Using med balls, bands, and bodyweight resistance, athletes develop total body strength, explosive power, and quick twitch coordination through challenging but age-appropriate drills. Superset stations and short circuits keep sessions fast paced and engaging. Athletes will be taught proper squat mechanics using a PVC pipe to focus on range of motion and technique, by the end they will have progressed to body squat exercises.
3. Speed and Recovery
Each workout finishes with sprint work focused on acceleration, stride control, and quickness, followed by cool down stretching and recovery routines to promote flexibility and reduce injury risk.
Track Your Progress and See Real Results
On the first day, athletes will test:
• 60-yard dash
• 5-10-5 cone drill
• Standing broad jump
• Maximum push-ups in 30 seconds
• Maximum plank hold time
On the final day, we’ll re-test these same metrics to measure how far each athlete has come. It’s our way of showing that consistent effort leads to real, visible results and a clear reflection of each athlete’s hard work and growth over the 8 weeks.
Who It’s For
• Middle school to high school athletes (grades 6 to 12) from any sport
• Players looking to improve speed, power, balance, and coordination
• Families who want structured, professional athletic training in a supportive, confidence building environment
Details
Dates: Sundays (12/14 – 2/8) – OFF: 12/28
Time: 1pm-2pm
Location: Red Hill Park, San Anselmo
Group Size: 12 Full Participants
Price: Full Participant: $280 ($35 per) – Single Session: $60 per
Give your athlete the training edge they deserve.
Spots are limited, so early registration is encouraged.
Click Here to register or email Coach Conroy
Conroy Baseball 