PURPOSEFUL TRAINING. PROVEN RESULTS.
Specialized Training for Athletes and Adults in Sherwood.
At Franco Athletic and Sports Training, we provide a structured roadmap for your physical development. Our programs are not generic workouts; they are professional training systems designed to bridge the gap between where you are and where you want to be.
Sports Performance Program
At Franco Athletic and Sports Training, our sports performance programs are engineered to develop the complete athlete. We bridge the gap between raw potential and game-day performance by focusing on explosive power, technical movement, and injury prevention.
Semi-Private Instruction - (For athletes ages 12+) Every athlete follows an individualized training program built around their sport, experience level, and specific performance goals. Our semi-private groups are capped at 8 athletes per session, allowing coaches to track progress closely, adjust training as needed, and provide the individual attention athletes need to improve safely and consistently. With personalized programming and the added energy of training alongside peers, athletes benefit from both focused coaching and the camaraderie and competitiveness that helps push performance to the next level.
Group Instruction - (For athletes ages 8-11) Our training focuses on teaching the “ABC’s” of movement and strength—building the foundation every young athlete needs to succeed in any sport. With up to 12 athletes per group session, athletes learn how to train in a fun, team-style environment while developing speed, agility, coordination, and proper movement mechanics. Sessions include age-appropriate strength exercises using bodyweight and light resistance, with an emphasis on safe technique and controlled progression. Variations of squats, presses, pushes, and pulls are introduced as part of the curriculum, helping each athlete improve athletic confidence, body control, and overall performance while creating a strong base to build on as they grow.
Team Instruction - FAST can work with your team to improve overall speed, power, agility, strength, and conditioning through structured, performance-driven training. By developing the key movements that translate directly to sport, athletes become more explosive, more efficient, and better prepared for competition—while also building the durability and body control that helps reduce injury risk and keep them performing at a high level all season long.
Olympic Weightlifting Program
At Franco Athletic and Sports Training, we utilize Olympic weightlifting to develop unmatched explosive power, technical precision, and full-body coordination. This program is designed for athletes who want to master the snatch and the clean and jerk, the most technically demanding and rewarding movements in the weight room.
Group Instruction - (For athletes ages 8+) Olympic weightlifting movements are one of the most effective tools for building real athletic performance because they develop full-body strength, explosive power, and total movement coordination all at once. The Olympic lifts teach the nervous system to recruit more muscle fibers quickly, improving the speed and force output that carries over directly to sprinting, jumping, and change-of-direction skills. When coached and performed correctly, they also improve mobility, stability, and control through full ranges of motion—helping athletes become more efficient, resilient, and less prone to injury. At FAST, we utilize Olympic lifting not only to develop our youth athletes in sport-specific power and confidence, but also to train our competitive weightlifting team, giving athletes of all levels a proven system to build strength, master technique, and reach the next level.
Adult Fitness Program
The adult programs at Franco Athletic and Sports Training provide a professional alternative to the crowded big box gym experience. We focus on building functional, real-world strength and long-term health through expert coaching, structured progression, and a high-energy environment.
Semi-Private Instruction - (adults 18+) In our semi-private training program, adult clients can expect a personalized plan with the energy and support of a small group setting (up to 8 clients per group). Each session is coached from start to finish, with training that focuses on building real-world strength, improving mobility, boosting conditioning, and increasing confidence—without feeling lost in a crowded gym. You’ll follow a structured program designed around your goals, fitness level, and any limitations, while still getting individual coaching on technique, progression, and intensity. Semi-private training gives you the best of both worlds: the accountability and motivation of training alongside others, plus the guidance and attention you need to stay safe, stay consistent, and see measurable results.
Individual Instruction - (adults 18+) Some clients thrive best in a one-on-one setting, and our personal training program is built to deliver exactly that level of focus and support. You’ll follow a structured, individualized plan designed around your goals, current fitness level, and any limitations, while receiving hands-on coaching for proper technique, smart progression, and the right intensity each session. As you build confidence, consistency, and a strong training foundation, transitioning into a semi-private program can be a great next step—giving you continued progress with added motivation and community.
Foxo3 - Medical Wellness
FOXO3 Wellness is a terrain-based practice created to give you access to advanced medical therapies like peptides, hormone optimization, and functional diagnostics, with the expert guidance to use them safely and effectively. We believe real transformation happens when you support the body as a whole system. That’s why every protocol we build is personalized, strategic, and rooted in uncovering the “why” behind your symptoms. Our goal is simple: help you reclaim your health with clarity, confidence, and tools that actually move the needle now and long-term.
