Advanced Training & Performanceat Whit FitnessYouth strength & athletic development in Eugene
Middle and high school athletes from any sport get stronger, faster and more resilient, coached by a staff that includes two physical therapists.
- Classes
- Monday to Thursday6:30pm
- Who
- Middle & high school athletesAny sport, any level
- Cost
- $20 drop-inor $120/month membership
- Booking
- Upper HandOn the web or in the app
Strength + Athletic Development class
A coached group class four nights a week for athletes from any sport. It builds the general strength and athleticism that carries over to whatever season they're in.
Athletes learn the fundamentals first. Load and volume go up only once technique is solid.
Classes may be capped if they fill consistently, and times can change with attendance.
Every session, in four parts
Warm-up
A full warm-up to get joints and muscles ready to work.
Plyometrics
Jumps, bounds and sprint work to build speed and power.
Weightlifting
Upper and lower body lifts for full-body strength, coached for form.
Accessory work
Smaller muscle groups that stabilize joints and help prevent injury, or conditioning.
Our storyWhy ATP exists
Founded in spring 2022 to close the gap between high school and college training.
We started ATP in spring 2022 after seeing the gap between high school and college sport. Too few recruited athletes made it past their freshman year, and many of the injuries followed a sudden jump in strength and conditioning volume.
ATP is general physical preparedness first: build broad strength and fitness that helps in any sport, then add work specific to the sport an athlete is playing now. Lifting mechanics are taught properly and volume rises gradually, so athletes show up to college ready for the training.
Just as important, it's a positive room. Athletes build confidence, make friends and learn to handle a hard day.
What a day looks likeA sample session
A typical workout for our athletes:
This day builds explosiveness, acceleration and deceleration in every direction, and lower-body strength for injury prevention. Programming changes with each athlete's sport and season.
Dynamic warm-up
Plyometrics
5×1 depth jump · 5×1 lateral hop to box jump, each leg · 5×2 box jump to single-leg landing
Hip & glute prep, 3 rounds
Banded walks forward, backward and sideways · 10 standing hip abductions
Strength & power
Deadlift 5×2, with 2 max-effort broad jumps after each set
Core & accessories, 3 rounds
12 alternating dead bugs · 20-second Copenhagen side plank · 10 push-ups
Drop-in, pass or membershipClass pricing
- Drop-in: pay for one class at a time.
- Class pass: buy 10 or 20 classes up front and pay less per class.
- Membership: one monthly payment, best for athletes who train every week.
- Drop-in$20One class.
- 10-class pass$175$17.50 a class. Use within 6 months.
- 20-class pass$300$15 a class. Use within 10 months.
- Monthly membership$120/moRecurring monthly.
Eugene Metro FC players get 20% off passes and memberships (not drop-ins). Contact us for the discount code to use at checkout.
How to sign up
Create an Upper Hand profile
ATP booking runs on Upper Hand, separate from Whit Fitness memberships. Set up a parent profile and add your athlete. Log in or create an account.
Choose how to pay
A drop-in, a class pass or a monthly membership.
Book classes
Reserve sessions on the web or in the Upper Hand Sports and Fitness app.
One-on-one, small group and remote
Personal training
One athlete, one coach, a plan built around their goals: acceleration, top-end speed, strength and movement mechanics. A single session to fix one skill or a plan for the whole season. A good way for beginners to learn technique before joining classes.
Small group
2 to 8 athletes, each on their own program, led by a certified coach who keeps everyone on track.
Remote programming
For athletes who can train on their own. A starting consult, an individual program in the CoachRX app with demo videos, monthly check-ins and direct messaging with the coach. We recommend an in-person session at the start of each cycle to check form.
Team sessions
Strength and conditioning for a whole team, at our gym or with our coaches coming to you. Ask for a quote.
Parent FAQ
What ages is ATP for?
Middle and high school athletes. The ATP x EMFC program takes U12 to U19 players.
Does my athlete need lifting experience?
No. Coaches teach technique first and only add load and volume once the basics are solid. Some beginners start with a few personal training sessions before joining classes.
How do I sign up?
Create a profile on Upper Hand, our booking system for ATP, then buy a drop-in, a class pass or a membership and book classes. Whit Fitness gym memberships are separate and don't cover ATP classes.
What's the difference between a drop-in, a class pass and a membership?
Drop-in ($20): pay for one class at a time. Good for trying ATP or for an athlete who only comes now and then.
Class pass: buy classes in bulk at a lower price per class, and use them whenever your athlete can make it. The 10-class pass is $175 ($17.50 a class) and is good for 6 months. The 20-class pass is $300 ($15 a class) and is good for 10 months.
Monthly membership ($120/month): a recurring monthly charge, best for athletes who train every week. It pays off over drop-ins at 6 or more classes a month, and over the 20-class pass at 8 or more.
Eugene Metro FC players get 20% off passes and memberships. Contact us for the code.
Is there an app?
Yes. Search for "Upper Hand Sports and Fitness" in your phone's app store. You can book classes, buy passes, pay balances and manage your athlete's schedule there.
Why is there a service fee at checkout?
Paying online adds a 3.2% processing fee. To avoid it, pay by cash or check at the gym for the pass or membership price.
Where are sessions held?
At Whit Fitness, 277 Blair Blvd, Eugene, OR 97402. ATP classes run Monday to Thursday at 6:30pm.
Do you train whole teams?
Yes. We run team strength and conditioning at our gym or send coaches to your practice. Email advancedtrainingperformance@gmail.com for a quote. Partner clubs get discounted rates.
Do you work with injured athletes?
Two of our coaches are physical therapists, and we partner with Healing Motion Physical Therapy to take athletes from rehab back to full training.
Clubs & partners
Eugene Metro FC
The ATP x EMFC program trains U12–U19 comp and premier players year-round in our Strength + Athletic Development classes, with 20% off passes and memberships (contact us for the checkout code). Focus: injury prevention, single-leg strength, sprint mechanics and change of direction, and total-body power. emfc.org
Lane United FC
Lane United players can train in our space during the summer and the Lane United season, bringing programming from their college team or getting a custom program from us. laneutd.com
Healing Motion Physical Therapy
Physical therapy support for our athletes, from injury rehab through a return-to-play plan. healingmotionpt.com
Coach or club director? We offer partner discounts and team sessions. Email us about a partnership.
Coaches
Leticia Ficek
Co-owner · CF-L1
UO graduate, mother of four, former Eugene Timbers FC board member and youth soccer coach.
Spencer Kankel
Co-owner · CF-L1, OPEX CCP
UO biology graduate. Coached and managed a high school rowing program that sent athletes to Division I. Writes the programming at Whit Fitness.
David Holte
Co-owner · PT, DPT, CSCS
Physical therapist and four-year college soccer player. Coached Eugene Timbers FC and strength and conditioning for Lane Community College men's soccer.
Kristen Holte
Physical therapist & coach · PT, DPT
Former college softball player with advanced training in weightlifting mechanics for athletes.
Hannah Kankel
Coach · CF-L1
UO human physiology graduate. Strength and conditioning coach for South Eugene High School women's basketball.
Jakob Lawrence
Coach · USAW Level 2, NASM CPT
UO human physiology graduate, former high school baseball and football player, competitive weightlifter.
Aleethia Crague
Coach · CF-L1, CrossFit Kids
Elementary school teacher with a master's in education from UO. Played soccer and tennis growing up.
Archie, Hannah's dog, is the unofficial ATP mascot.
What parents say
This place is amazing. My daughter has gained so much strength and confidence. She looks forward to every session.
ATP soccer parent I highly highly recommend ATP! Spencer is amazing! Very knowledgeable and helpful and fun!
ATP parent, personal training Our kiddo has had noticeable improvement since participating in ATP.
ATP soccer parent My son's soccer skill and strength level increased during this session.
ATP soccer parent Awesome positive environment! Training makes results!
ATP soccer parent
Book your athlete's first class
Drop in for $20, Monday to Thursday at 6:30pm. Questions? Email advancedtrainingperformance@gmail.com or call (458) 234-3673.