How Elite Athletes Are Built At Essential Strength: Inside the Omni Contraction System
Training
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Too many programs confuse "hard work" with progress. But if your goal is to run faster, move better, and stay off the injured list, you need a system, not just a workout. That’s why our programming is grounded in the Omni Contraction System - a framework adapted from the legendary work of coaches Ben Prentiss and Christian Thibaudeau.
If you want to dominate your sport and last longer doing it, this is how we get you there.
Most strength programs are obsessed with one thing: lifting the weight up (concentric strength). While that’s important, it ignores how real sports are played. Athletes need to stop on a dime, absorb contact, and explode out of awkward positions.
The Omni Contraction System trains you through all four distinct muscle actions, fixing the imbalances that standard weightlifting ignores:
The Philosophy: If you only train one way, you only adapt one way. We train every muscle action at every speed to build a complete athlete.
We see two main problems with typical training programs:
Neither creates durable athletes. They create inflammation and stagnation.
At Essential Strength, we layer speed, power, strength, and control into a phased, repeatable system.
Every athlete starts with a comprehensive movement assessment. From there, we build weekly microcycles. We might prioritize one contraction type for a session, but we ensure you hit all four throughout the week.
Here is what a 3-Day Omni Cycle looks like for our field and court athletes:
We support this heavy work with PRI-based warm-ups to fix posture and breathing, plus gait drills to translate gym strength into game speed.
When you train the full spectrum of muscle contractions, the results aren't just visible in the mirror, they show up on the field.
Our athletes consistently outperform because we focus on the metrics that actually transfer to sports: connective tissue health, muscle recruitment speed, and power-to-weight ratio.
At Essential Strength, we routinely see athletes:
You don’t need a pro contract to train like an elite athlete. But you do need a pro system.
We combine the best methodologies from Prentiss, Thibaudeau, Poliquin, and Functional Range Conditioning into a single, athlete-centric program.
Ready to build the foundation that elite athletes rely on?
After you submit this form we will be in contact within 24 hrs to set up an appointment to come into our East Liberty location for a performance assessment.
