RAF's Summer Athlete Training
A 10 or 12-week strength + speed program built for college athletes. 3 sessions a week, individually programmed, coached every rep. Walk into pre-season as the strongest version of yourself.
- 3x/week, 10 or 12 weeks
- Individualized programming
- Coached every session
- Small group ratios
You have one summer. Don't waste it guessing in the rec center.
College athletes don't lose strength in October. They lose it in June, July, and August — when nobody's watching and the work is optional.
Last summer's gains didn't stick
You came back strong, then it faded by week 4 of the season. You don't want a repeat.
Your school program is one-size-fits-all
Same lifts, same loads, no progression for your position. You're working hard for the wrong stimulus.
You lost the work you put in
Two-a-days, conditioning, and dorm life chip away at strength and speed. You need an off-season block that actually counts.
You want playing time, not a roster spot
The athletes ahead of you got stronger over the summer. So can you — with a real plan.
Strength. Speed. Durability. Every Rep Coached.
Pick the 10 or 12-week track. Both run 3 days per week, both are individually programmed, both are coached on the floor — not assigned through an app you'll quit.
- ✓Individual programmingBuilt around your sport, position, training age, and current numbers.
- ✓Strength + powerSquat, hinge, push, pull, jump, throw — progressed week to week, not random.
- ✓Speed & change of directionSprint mechanics, accel/decel, true position-specific movement work.
- ✓Recovery & durabilitySoft tissue, mobility, and tendon prep so you survive pre-season camp.
A real periodized plan — not a 90-day Instagram split.
- Movement screen + lift testing
- Establish baseline numbers
- Set sport-specific targets
- Strength + GPP block
- Work capacity and conditioning
- Speed mechanics introduced
- Heavier strength blocks
- Power output begins to spike
- Position drills layered in
- Force expression & speed
- PRs across the board
- Pre-camp ready
What committed college athletes report.
Outcomes vary based on sport, starting baseline, and consistency. The numbers below reflect a typical 12-week block.
“PR'd my squat and dropped my 10-yard split. Felt like a different athlete by camp.”
“First summer I actually had a plan. Started the season as the strongest, fastest version of myself.”
Real athletes. Real coaching. Every rep on the floor with you.
This is for you if…
- ✓ You're a college athlete competing at the JUCO, D-III, D-II, or D-I level.
- ✓ You're home for the summer (or year-round local) on Long Island.
- ✓ You can commit to 3 sessions per week for the full block.
- ✓ You want measurable PRs going into pre-season camp.
This is not for you if…
- ✕ You want a drop-in gym membership with no programming.
- ✕ You're not willing to show up consistently for 10–12 weeks.
- ✕ You're looking for a bodybuilding split or generic weight-loss plan.
- ✕ You want quick fixes instead of real performance work.
TWO BLOCKS. SAME STANDARD. REAL COACHING.
Both packages start May 26 but you may start later if you'd like.
10-Week Program
Built for late starters or shorter summers.
- ✓ 3 sessions per week
- ✓ 30 coached sessions total
- ✓ Individualized programming
- ✓ Pre + post testing
12-Week Program
The full off-season build. Most popular.
- ✓ 3 sessions per week
- ✓ 36 coached sessions total
- ✓ Individualized programming
- ✓ Pre + post testing
- ✓ Extended speed block
Our promise to college athletes
Show up to every session, follow the program, and you'll measurably improve in strength, speed, and durability. That's the standard we hold every athlete to.
Yeah, but…
Common questions.
When does the program start and how long does it run?
The next block starts May 26. Pick the 10-week or 12-week track — both train 3x per week with structured periodization.
I'm in-season at school. Will this still work?
Yes. The program is built for college athletes balancing summer jobs, internships, and pre-season prep. Sessions are scheduled mornings and evenings to fit your day.
I lift on my own at school. Why come here?
College weight rooms are general. Our program is sport-specific, individually loaded, and coached every rep — so you actually progress instead of guessing.
What if I have to miss a session for a tournament or work?
Make-up sessions are built in. We track your training, so missed days get rescheduled within the same week when possible.
What does pricing look like?
Both 10 and 12-week packages are 3x/week and priced as a flat program fee. We share exact pricing on your intro call so we can match the right track to your sport and schedule.
Do you train both men and women athletes?
Yes. We coach all college athletes — every program is individualized to your sport, position, and training history.
Lock in your spot. Block starts May 26.
Once you opt in, a coach will reach out shortly.
- Spots are capped per block to keep coaching ratios real.