NW Athletic Performance

NO MORE EXCUSES.

You don’t need more equipment.You don’t need hours in the gym.

You need a system that works.

Kettlebell training builds strength, endurance, mobility, and resilience in as little as 20–30 minutes a day—leaving more time for what matters most: your family.

Ready to get started?

DM us for information on our FREE Intro Kettlebell Class.



WE BUILD CHAMPIONS

Coach Olstedt testing out parts of our Seaside Girls Basketball Summer program

WHY STRENGTH COMPLEXES ARE SO BENEFICIAL FOR ATHLETES

1. BUILD GAME-SPEED CONDITIONING

Strength complexes keep athletes moving under load with limited rest, training the body to produce power while fatigued — just like in competition.

2. DEVELOP EXPLOSIVE POWER + ENDURANCE

Combining movements like cleans, presses, squats, swings, and carries trains athletes to stay explosive repeatedly, not just for one rep.

3. IMPROVE TRANSITION STRENGTH

Sports require athletes to sprint, cut, jump, decelerate, and react continuously. Complexes teach athletes to transfer force efficiently between movements.

4. INCREASE WORK CAPACITY

Athletes recover faster between plays, quarters, sets, and matches because complexes challenge both the muscular and cardiovascular systems simultaneously.

5. BUILD MENTAL TOUGHNESS

Complexes force athletes to stay composed and technically sharp under fatigue — a huge advantage late in games.

6. DEVELOP FULL-BODY ATHLETICISM

Most complexes train:

* Lower-body power
* Upper-body strength
* Core stability
* Grip strength
* Coordination
* Mobility

—all in one sequence.

7. SAVE TIME

A 15–20 minute complex can build:

* Strength
* Conditioning
* Power
* Mobility
* Athletic endurance

without needing separate workouts.

8. IMPROVE SPORT TRANSFER

Unlike isolated machine work, complexes train the body to move as one integrated system — more like real sports movement.

GREAT EXERCISES FOR ATHLETIC COMPLEXES

* Kettlebell Swings
* Cleans
* Presses
* Front Squats
* Snatches
* Lunges
* Rows

SAMPLE ATHLETIC COMPLEX

3-5 reps for 3-5 sets

* 3 KB Swings
* 3 KB Cleans
* 3 KB Press
* 3 KB Squat
* 3 KB Row
Result:
Explosive power + conditioning + durability + mental toughness.

QUOTE

“Conditioning without power creates fatigue.
Strength complexes build athletes who stay explosive.”
— NW Athletic Performance

More than ever Women Need to Strength Train! #

Why??

✔ Builds lean muscle & boosts metabolism
✔ Increases speed, power, and athletic performance
✔ Strengthens bones & reduces injury risk
✔ Improves confidence on and off the field
✔ Enhances fat loss without endless cardio

More importantly-Be a ROLE MODEL for your kids!!!!

Check out Marla’s Routine. She’s been putting in the work at our 530am sessions on Tuesday & Thursday.

We want to help

We Build Champions