P.A.C.E. training is what separates great athletes from good ones. It is an all-encompassing sports training program that increases Power, Agility, Core strength, and Endurance - four of the major determining factors of great athleticism. In P.A.C.E. training, you will learn proper form in all lifting and training maneuvers, you will learn to utilize preventative rehabilitation, you will increase flexibility, and you will employ visualization techniques to help separate you from the pack.

Don't be mistaken about this training program.--THIS IS NOT A COOKIE-CUTTER WORKOUT. Each athlete is individually assessed and will receive a custom-designed program to improve his or her specific strengths and weaknesses. Then, we incorporate the individual program into a group setting, where individuals with similar strengths and weaknesses will train with you. For example, if two athletes lack the quickness and speed of their counterparts, those two will be grouped together to work on increasing both their quickness and speed using unique drills and training philosophies to the rest of the group.

What does each P.A.C.E. component include?

Power training will consist of building explosive strength through Olympic style power lifts including, but not limited to, power cleans, hang cleans, snatches, dead lifts, push presses, squats, and bench press. Of course, we will teach you proper form, have constant supervision and will pace your progression carefully.

Agility training includes plyometric training, sport specific drills, footwork drills, and timed agility drills. You will work through a specific progression and build up to more advanced agility techniques and plyometrics that will enhance speed, reaction time, and first step explosion, along with helping prevent extremity injuries.

Core training will focus on developing trunk strength, balance, and coordination of muscular systems including, but not limited to, back musculature, the abdominal group, the hip flexors, and the gluteal muscles. These 4 groups of muscles are what constitute the "core". It is crucial for you to build a strong core as it is the connection between the upper and lower body. By strengthening and balancing these areas, you will become much less prone to low back injuries, hernias, muscle pulls, and most importantly, major extremity injuries. Core training will also focus on balance and proprioception (the body's non-visual awareness of where body parts are in space in relation to other body parts, the ground, and other athletes).

Endurance training focuses on 2 key systems-aerobic and anaerobic endurance. Aerobic endurance is the type of endurance a marathon runner needs. It enhances your body's ability to not only more effectively increase oxygen consumption and utilization, but also to increase your ability to release CO2 , which promotes greater recovery. By building anaerobic endurance, you can overcome your system's natural default to use only enough energy for short bursts instead of relying on the consumption of oxygen to "recharge." Increasing the capacity of your anaerobic system allows you to recover from short bursts much more quickly and be able to react immediately when another short burst of energy is needed. It is crucial to increase the capacity of the energy system that is needed by a particular sport, whether it is aerobic or anaerobic. We will increase your anaerobic and/or aerobic conditioning by combining sprints, hill running, treadmill running, resistance running, and varying the "work-to-rest ratio."

By combining these four major training components, we have created a program that will create stronger, faster, more driven athletes that have a much greater chance or remaining injury free!

Who developed the P.A.C.E. program?

P.A.C.E. training was developed by Dr. Luke Jakubowski DC CSCS, and John Sullivan CPT to address the lack of sports specific training in the Twin Cities Metro area. John and Dr. Jakubowski have been working with athletes on a training and rehabilitation level for a combined 25+ years and have taken that experience and created the P.A.C.E. program. Check out our bios!

Where is P.A.C.E. training performed?

P.A.C.E. training is performed EXCLUSIVELY at Cross Train Fitness & Health, a nearly 6,000 sq. ft. training facility owned by John Sullivan and Dr. Jakubowski, in Eagan, MN. This facility is currently in the process of major upgrades to help the facility meet the demands that the P.A.C.E. program has created.

How long does each session last?

he length of each session is dependent on what program you, your small group, or your team is involved in. Check out our list of programs to see how long each program lasts. The time spent in each of these components depends on the needs of the sport specifically and the athletes individually. This flexibility in the program design allows the athletes to get stronger in areas of weakness, and help further develop the entire athlete for their specific sport!

What kind of results should I expect from P.A.C.E. training?

It's not the will to win that matters--everyone has that.
It's the will to prepare to win that matters.
- Paul "Bear" Bryant

We make no promising statement except one: we will supply you with the best, most researched training available in the Twin Cities and we will not allow our athletes to sell themselves short of their potential. It is our relentless goal to provide our athletes with proper instruction, motivation, supervision, and progression to create the most elite athlete possible!

How does P.A.C.E. training help prevent injuries?

Weaknesses do not cease to exist because they are ignored.
- Dr. Luke Jakubowski DC CSCS

P.A.C.E. training takes a multi-faceted approach to preventing injuries. First, the program helps strengthen all the muscles, bones, and joints through rigorous weight training, helping to create a more stable platform that can sustain the shock and insult of sports activities. Second, the P.A.C.E. program searches out inherent flaws in each athlete's body that may predispose them to injury at a later time. These imbalanced muscles are often times the underlying cause of major injuries. Take for example the incredible increase of non-contact injuries of the knee in women's soccer. Many of these injuries are caused directly from an improper strength ratio of the quadriceps to the hamstring (it should be 3:1). By dealing with these imbalances and creating a properly balanced muscular system, prevention of these injuries is possible! By understanding the potential for injuries and physical muscular imbalances inherent to each sport and then correlating that with the athlete's own physical capabilities and limitations, we can greatly reduce the risk of injuries or chronic problems for young athletes.