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D1 Ready
Protocols
No Crowds
Individualized focus
You know your child has talent, but navigating the path to the next level can feel overwhelming. Give them the expert coaching they need to turn that raw potential into elite performance. We build highly individualized, sport-specific programs in a focused, semi-private setting. We have a proven track record of helping high school athletes maximize their abilities, catch the eye of recruiters, and earn full scholarships to their dream D1 schools.
Because our staff has played and coached at the collegiate level, we know exactly what recruiters demand and what it takes to thrive in a D1 program. We have a proven track record of helping high school athletes maximize their abilities, win championships, and secure offers to elite universities.
Developing the fast-twitch fibers necessary for vertical jump, sprint mechanics, and first-step quickness.
Availability is the best ability. We deconstruct your athlete's biomechanics to fix imbalances before they become injuries. Stay on the field while others are in rehab.
Your coaches have been where your athlete wants to go. We know how to win competitions and what D1 recruiters look for in speed mechanics and body composition.
Training at Essential Strength isn't just working out; it's entering a performance lab. Our founder, Sam Pitcairn, served as a Sports Scientist for Pitt’s D1 basketball teams and has authored over 10 peer-reviewed papers. We deconstruct your child's biomechanics using the same science that powers Division I athletic programs, ensuring they have the speed, power, and resilience to dominate
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Kade Capristo is a 5-year veteran of Essential Strength PGH, starting his journey before high school. His long-term commitment led to a PIAA State Championship at Mt. Lebanon. After facing a labral tear his junior year, Kade utilized our sports science protocols to successfully rehab and return stronger, earning a D1 scholarship his junior year. Now competing for Richmond Football, Kade proves that with the right preparation and resilience, Pittsburgh athletes can overcome any obstacle!
A 4-year veteran of Essential Strength, Dani Prunzik dominated the track with elite explosive power. By focusing on sprinting mechanics and force production, Dani became a 3-time WPIAL 100m gold medalist and set Upper St. Clair records in the 100m (11.70s) and 200m. Her dedication to our sports science protocols translated into a Penn State Track and Field scholarship. Dani is a stellar example of the elite speed and strength we build in Pittsburgh athletes!
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Josh Lamm joined Essential Strength PGH to break a cycle of recurring injuries. Following a comprehensive sports science assessment, we built an individualized plan focused on structural balance and injury prevention. Josh trained with us for three years, remaining healthy throughout high school and becoming a Top 25 five-star recruit. By maximizing his serve velocity and court coverage, Josh prepared for the rigors of Georgetown Tennis. Experience D1-level results in Pittsburgh!
All of our trainers have advanced degrees in areas related to fitness and sports science.
Sam bridges the gap between high school potential and collegiate performance. With a Master’s in Sports Science from Pitt and experience as a Sports Scientist for Division I athletes, he knows exactly what the next level demands. His background leading return-to-play programs at UPMC and mentorships under legends like Charles Poliquin ensures your athlete builds explosive power on a foundation of safety and biomechanical precision
Josh brings the intensity of D1 football to our facility. Having worked with the WVU Mountaineer Football program and designed protocols for 15 different collegiate sports, he knows exactly what recruiters in your child's specific sport are looking for. His decade of experience ensures your athlete isn't just training hard, but training specifically for the demands of their position.
Noah knows what elite speed looks like because he has lived it. As a Costa Rican National Record Holder in the decathlon and an NCAA All-American at Penn State, he has competed on the biggest stages. Now an assistant coach at Carnegie Mellon, he brings SEC-level track & field mechanics to our facility, helping local athletes unlock explosive power.
We deconstruct the demands of your specific sport to build a program that translates directly to the field, court, or track.
Explosive power & contact resilience.
Sprint mechanics & force production.
Verticality & lateral quickness.
Multi-directional speed & engine building.
Rotational power & precision movement.
Sprint mechanics & force production.
Hear Kade tell his story of resilience, discipline and motivation.
We work in partnership with their sport-specific training. Your child's team coach is the expert in the sport's strategy and skills. We are the specialists in developing the underlying physical capacities—the strength, speed, and power—that allow them to execute those skills safely and effectively
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.
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.
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 physical assessment.
Location:
5877 Commerce St #120, Pittsburgh, PA 15206