Adult athletic training (18+) progresses to loaded strength and performance-focused conditioning for longevity, using the same phase structure and recovery protocols.
The full program runs in four two-week phases. Youth use body weight only; teens and adults add light resistance and timed performance tracking as they progress.
Proper movement mechanics, body awareness, and injury-prevention habits, athletic stance, deceleration, single-leg stability, and core activation.
First-step quickness, acceleration, and change-of-direction speed, 10-yard acceleration mechanics, lateral quickness, and reactive agility.
Functional strength and explosive power. Youth: bodyweight squats, push-ups, broad jumps, med-ball chest pass. Teen/Adult: split squats, RDLs, hang cleans, rotational throws.
Sport-specific endurance and mental toughness, 6-second burst conditioning and position-specific patterns, plus active recovery and sleep/nutrition basics.
Available as 30-minute add-ons to any sport clinic or as a dedicated half-day performance session. Below is the standalone block-by-block plan.
Every Go Core session follows the same prevention and recovery standards, overseen by Ashlee Austin-Bean.
Dynamic warm-up, 10-minute minimum: leg swings, arm circles, hip rotations, high knees, and butt kicks before every session.
Static stretch protocol, 10 minutes: quad, hamstring, hip flexor, calf, and shoulder stretches held 30 seconds each.
Key areas, IT band, thoracic spine, calves, and quads, built into every camp cool-down.
16 to 20 oz of water two hours before activity, 8 oz every 20 minutes during, and 16 oz post-activity.
Any athlete reporting pain is assessed by Ashlee Austin-Bean before returning, and parents are notified the same day.
Youth focus on mechanics and body weight; teens and adults progress to loaded strength and timed performance.