Elite performance training for athletes chasing D1 scholarships and adults chasing their next win.
Speed & agility training specifically for recruitment showcases.
"Pre-hab" protocols to ensure you don't lose a season to injury.
Hitting the specific strength numbers college scouts look for.
Every highschool athlete we've trained has either gone on to the D1 school of their choice, or gotten the full athletic scholarship of their dreams
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"Helped me become a 5-star recruit!"
"Because of Essential Strength I got a full Penn State Track and Field scholarship"
"I've been going to Essential Strength for 3 years and because of them I got a full scholarship to play basketball at Case Western"
You still have the drive, but your body needs smarter training to keep up with your ambition. We treat you like the athlete you are.
Add rotational power to your golf swing, tennis serve, or pickleball smash.
Mobility and stability work to keep your knees and back pain-free.
Since 2019, a nagging knee injury had sidelined me from field hockey, and after two years of failed physical therapy and injections, I thought my competition days were over. Then I connected with Sam at Essential Strength. They recognized that my hips, ankles, and core were contributing to the dysfunction. And my previous rehab failed because it never addressed my body as a whole system. We implemented a plan to rebuild my structural tolerance, progressing from basic joint mechanics to heavy conditioning to "bulletproof" my body. The results were incredible! Within three months I was performing better than I had in years.
Essential Strength is the reason I was selected to represent Team USA at the Masters level.
- Lorrie, Masters USA Hockey
Our founder, Samuel Pitcairn, served as a sports scientist for the University of Pittsburgh's men's and women's basketball teams, where his role was to analyze performance data and optimize the training of elite Division I athletes. He also co-authored over 10 peer-reviewed scientific papers, grounding our methods in proven research, not fitness trends. This is our fundamental difference. While other gyms offer training, we provide a performance lab. We deconstruct the demands of your sport and analyze your unique biomechanics to build a program that directly targets your specific needs for speed, power, agility, and resilience.
Our system is designed to turn your athletic potential into measurable results.
We start with an in-depth analysis of your athletic profile. Using advanced assessment tools, we gather data on your power output, movement efficiency, strength ratios, and potential injury risks. This provides the blueprint for your entire program.
Using your performance data, we engineer a individualized training program. Your plan will be periodized to align with your competition schedule and will utilize advanced training methodologies to improve your specific performance metrics.
You will execute your program under the guidance of a coach who understands the science of performance. In our focused, small-group environment, we ensure every repetition is executed with precision to maximize your gains and minimize injury risk.
All of our trainers have advanced degrees in areas related to fitness and sports science.
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Sam earned his Master’s Degree in Sports Science from the University of Pittsburgh and a Bachelor’s Degree in Exercise Physiology from Ohio University. He is a USAW Certified Coach and served as a Sports Scientist for Pitt and led return-to-play programs at UPMC. He has studied under under legends like Charles Poliquin and Ben Prentiss. He is well versed in the clinical philosophies of the Postural Restoration Institute (PRI) and the Gray Institute.
Josh has over a decade of experience in athletic performance and holistic health. He graduated from West Virginia University (WVU) with a degree in Multidisciplinary Studies, emphasizing strength and conditioning, sport and exercise psychology, and business.
Josh worked for the Mountaineer Football program. He has also designed and implemented training programs across 15 collegiate sports.
Noah Swaby is currently the assistant coach for Carnegie Mellon University track and field team.
Swaby is the Costa Rican National Record Holder in the decathlon. While competing at Penn State he achieved NCAA Second Team All-American and All-Big Ten honors. While at Arkansas he contributed to multiple team SEC Championships (2022, 2023) and placed fourth in the SEC decathlon.
We work in partnership with your sport-specific training. Your team coach is the expert in your sport's strategy and skills. We are the specialists in developing the underlying physical capacities—the strength, speed, and power—that will allow you to execute those skills at a higher level. We build a more powerful engine for you to take back to your team.
We utilize a range of modern assessment tools to gather objective data on everything from your movement quality to your power output. This allows us to make informed programming decisions and track your progress with scientific precision, ensuring you are constantly adapting and improving.
No. Our "Peak Performer" clients range from 14-year-old athletes looking to make a varsity team to 50-year-old masters athletes training for a marathon or triathlon. The program is for any individual who is serious about achieving a specific, measurable performance goal and is ready for a structured, scientific approach.
While every athlete is unique, our clients consistently see measurable improvements in key performance indicators like vertical jump height, sprint times, agility metrics, and maximal strength. More importantly, they develop the resilience and robustness needed to perform at their peak and reduce the likelihood of season-ending injuries.
Your competition is training hard. It's time for you to train smarter. Break through your plateau and gain the scientific edge you've been looking for.Don't let the fear of re-injury dictate your limits. It's time to trade uncertainty for a clear, science-backed plan and return to your sport stronger and more confident than ever before.
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