The System

“Train in a way that actually bridges the gap between weight room and field of competition.”

The System

“The best athletes produce the most force, in the shortest amount of time”

Across the world, the best athletes create the most force, in the shortest amount of time, in the most efficient positions. While traditional programs focus on building only strength, Ocampo Strength and Performance has created a system designed to train the complete athlete.

How is this achieved? This is done by reverse engineering your sport. In other words, breaking down the movements and strength needs of the sport and addressing them in the weight room. This leads to building a diverse bandwidth of athletic movements to gain the competitive advantage and also help reduce your risk of injury.

Come and join the System and train in a way that actually bridges the gap between weight room and field of competition.

Training with OSP/FAQs

  • Train like an Athlete to Perform like an Athlete.

    Too often I hear of athletes not knowing what to do in the weight room or fall into training like a bodybuilder. This does not properly prepare them to meet the demands on their sport and the strength does not translate into their sport effectively.

    While all athletes need general strength, mobility, speed, agility, and explosiveness, every athlete should not train exactly the same.  Through reverse engineering your sport, we can break down and address the unique movement and strength needs of your sport to prepare the body for competition. This is where we can create separation and gain the competitive advantage. 

  • Each training session consists of a full body lift, lasting approximately 1hr.

    Dynamic Warmup

    Each workout begins with a general warmup to designed to prepare the body for training session.

    Priming - Balance/Mobility/Flexibility

    Specific preparation to ramp up the body for the main exercises of the day. This training block is also where time will be allotted to issues needing to be addressed such as balance or joint restrictions.

    Velocity Block

    This block is where most traditional strength programs skip. This block is where the athlete works on change of direction, vertical and horizontal jumps, landing mechanics, sprint technique, deceleration, etc.

    A Block

    This is the main lifting block. Our primary lift will be done in this block such as trapbar deadlifts or a squat variation. Depending on the training block, this lift is supersetted by 1-2 exercises, such as a jump, explosive movement, upper body lift, or corrective exercise.

    B Block

    This is the main accessory block to achieve a full body workout. These lifts will complement what was done in the A Block, usually consisting of another lower body, push, pull, and/or core exercise.

    C Block/Resilience Block

    This block is also where the OSP System separates itself from traditional programs. This block is where we target specific needs of each individual athlete and the demands needed to excel at that sport. For example, a basketball player is more likely to experience a sprained ankle, we will work on ankle strengthening exercises. Or for example, a volleyball player needs greater trunk stability to increase power transfer from her vertical jump to her swing, we will address that here!

  • This is for any athlete looking to take the next step in their development! (7th-12th grade/collegiate/professional)

    Training is open to all sports, including but not limited to basketball, volleyball, soccer, football, track and field, lacrosse, etc.

  • Ideally, you should be weight training YEAR ROUND to build a resilient body!

    The OSP system will work no matter what season you are because it is custom programming to meet you where you are at based on season, needs, and experience level.

  • Typically I recommend training 2-3 a week based on an athlete’s schedule! This is ideal so that there is a more time to generate a training stimulus and achieve adaptations!

    Consistency is key in order to see progress!

  • Click here to go to the investment page!