JDG High Performance Training
JDG High Performance
Training
Finally, you’ve made it. If you’re reading this now, I know that you are searching for answers.
Unlock elite speed and strength with proven systems trusted by the world's best athletes — right here in Kitchener/Waterloo. Ready to train like the pros?
5 Recent Client Results
Caleb C
16 Years Old
Bench Press
155lbs → 205lbs
Pullups
11 → 21
300yd Shuttle
1:05m → :58m
Megan M
24 Years Old
Squat
155lbs → 225lbs
Bench Press
75lbs → 105lbs
1km Row
6:00m → 4:10m
Ben S
13 Years Old
20yd Dash
3.28s → 3.11s
Vertical Jump
13” → 18”
Max Pushup
11 → 31
Sofie S
17 Years Old
Broad Jump
81” → 91”
Wingate Test
9.2 W/kg → 10.87 W/kg
5-10-5 Agility
5.12s → 4.63s
Jay E
23 Years Old
Bench Press
225lbs → 275lbs
20yd Dash
2.88s → 2.59s
Resting HR
58 BPM → 46 BPM
Caleb C
16 Years Old
Bench Press
155lbs → 205lbs
Pullups
11 → 21
300yd Shuttle
1:05m → :58m
Megan M
24 Years Old
Squat
155lbs → 225lbs
Bench Press
75lbs → 105lbs
1km Row
6:00m → 4:10m
Ben S
13 Years Old
20yd Dash
3.28s → 3.11s
Vertical Jump
13” → 18”
Max Pushup
11 → 31
Sofie S
17 Years Old
Broad Jump
81” → 91”
Wingate Test
9.2 W/kg → 10.87 W/kg
5-10-5 Agility
5.12s → 4.63s
Jay E
23 Years Old
Bench Press
225lbs → 275lbs
20yd Dash
2.88s → 2.59s
Resting HR
58 BPM → 46 BPM
What We Do and Why It Works: The JDG Athlete Blueprint
What We Do and Why It Works:
The JDG Athlete Blueprint
What We Do and Why It Works:
The JDG Athlete Blueprint
01
01
Bigger, Stronger, and More Athletic – Lean, strong and smooth moving. The new you
Improved Conditioning – Not only do you perform
better, but you perform better for longer
Confident and More Resilient – As your peers start to
tire, you feel like you're just getting started
Bigger, Stronger, and More Athletic – Lean, strong and smooth moving. The new you
Improved Conditioning – Not only do you perform
better, but you perform better for longer
Confident and More Resilient – As your peers start to
tire, you feel like you're just getting started
General Prep Phase (9-12 Weeks)
02
02
The Strongest You've Ever Been – Produce high
levels of force with ease
Fortify Joints, Tendons and Bones – Your body can
withstand more stress, in the gym and in game
A More Efficient Nervous System – Every rep, sprint
and jump is faster and sharper
The Strongest You've Ever Been – Produce high
levels of force with ease
Fortify Joints, Tendons and Bones – Your body can
withstand more stress, in the gym and in game
A More Efficient Nervous System – Every rep, sprint
and jump is faster and sharper
Triphasic Strength Phase (9 Weeks)
03
03
Raw Strength into High Speed Outputs–
Jump higher, sprint quicker, accelerate faster
Build Elastic Power – Your legs feel springier, your
body feels lighter and you react faster in every situation
Master Complex Movement – Complex, high speed movements that once felt difficult become second nature
Turn Raw Strength into High Speed Outputs–
Jump higher, sprint quicker, accelerate faster
Build Elastic Power – Your legs feel springier, your
body feels lighter and you react faster in every situation
Master Complex Movement – Complex, high speed movements that once felt difficult become second nature
Power/Speed Strength Phase (3-4 Weeks)
04
04
Controlled and Quick to React – Respond to your surroundings quicker and with poise
Express Your Gains at Top Speed – Apply all gains from previous phases at game speed
Move Like a Professional Athlete – It all comes together. Strong. Explosive. Quick. Resilient.
Controlled and Quick to React – Respond to your surroundings quicker and with poise
Express Your Gains at Top Speed – Apply all gains from previous phases at game speed
Move Like a Professional Athlete – It all comes together. Strong. Explosive. Quick. Resilient.
Speed Phase (3-4 Weeks)
Bigger, Stronger, and More Athletic – Lean and powerful. The new you
Improved Conditioning – Feel stronger and last longer than your competition
Confident and More Resilient – Develop mental toughness and push through fatigue
General Prep Phase (9-12 Weeks)
01
The Strongest You've Ever Been – Produce high levels of force with ease
Fortify Joints, Tendons and Bones – Withstand more stress, both in the gym and in game
A More Efficient Nervous System – Every rep, sprint and jump is faster and sharper
Strength & Mobility Phase (9 Weeks)
02
03
Turn Raw Strength into High Speed Outputs–
Jump higher, sprint faster, accelerate quicker
Build Elastic Power – Your legs feel springier and
your body feels lighter
Master Complex Movement – Complex
movements that once felt difficult become
second nature
Power Development Phase (3-4 Weeks)
03
04
Peak rates of force production during task-specific movements
(sport/activity specific movements)
Quicker sprint times & improved agility
Fine tuned mechanics and sport/activity specific movement patterns
Turn "potential" athletic ability into "realized" athletic ability
All of the work you've put in culminates into the strongest, most
explosive version of you to date. You move different, you perform
different and most importantly you feel different. Your confidence
increases and things start coming to you easier, both on and off the field/court. This is the new you, and there's only up to go from here.
Speed Phase (3-4 Weeks)
My Promise
My goal is simple but unwavering: To bring you optimal results in the most efficient way possible.
To uphold this standard, all incoming clients are vetted via a short application process. A commitment of at least 3 training days per week for a minimum of 6 months is required. Anything less won’t give you the time needed to reach your full potential. Apply through the application tab, or reach out via text, call, or email for more information.
Controlled and Quick to React – Respond
to your surroundings quicker and with poise
Express Your Gains at Top Speed – Apply all
gains from previous phases at game speed
Move Like a Professional Athlete – It all comes
together. Strong. Explosive. Quick. Resilient.
Speed Phase (3-4 Weeks)
04
My Promise
My goal is simple but unwavering: To bring you optimal results in the most efficient way possible.
To uphold this standard, all incoming clients are vetted via a short application process. A commitment of at least 3 training days per week for a minimum of 6 months is required. Anything less won’t give you the time needed to reach your full potential. Apply through the application tab, or reach out via text, call, or email for more information.
My goal is simple but unwavering: To bring you optimal results in the most efficient way possible.
To uphold this standard, all incoming clients are vetted via a short application process. A commitment of at least 3 training days per week for a minimum of 6 months is required. Anything less won’t give you the time needed to reach your full potential.
Apply through the application tab, or reach out via text, call, or email for more information.
