Summer Strength Program

Dates: June 13th through August 25th
*No Session 7/4-7/7

Days: Monday through Thursdays

Times: 7-8 AM Session or 8-9 AM Session

**Players choose the days/sessions to attend**

8 Session Package: $120

Register: https://clients.mindbodyonline.com/ASP/home.asp?studioid=31568.

September-May Strength Training Program

The Mission and Vision of Hit Dawg Strength and Conditioning is to implement a comprehensive, science and research based program that will take athletes of all ages and levels of athleticism and improve them not only on the field of play, but also reduce the likelihood of injury on and off the field of play. All athletes are started on a program that suits their current age and level of physical development.  Athletes are progressed appropriately so that they are never overwhelmed or susceptible to injury while training. We train in the proper POSITIONS in all of our movement drills as well as in the weight room so that we MOVE in the proper PATTERNS on the field of play. No matter what the next level is for the athletes in our program, they will be physically and mentally prepared to be successful.

Hit Dawg is excited to welcome Lisa Koehler to our team. Lisa has held a Certification for Personal Training from the National Academy of Sports Medicine since 2007 and a Certification for Personal Training from the American Council of Exercise since 2006.  She also played 4 years of Semi pro Softball in Puerto Rico where she was their Star Pitcher.

Lisa has coached both high school and Elite 18U softball teams and has instructed beginning and advanced softball groups as well as individual clinics for high school and college athletes throughout Minnesota.  She has not only worked to help these athletes develop basic skills but has advanced them to be elite pitchers and hitters.   Many of the athletes she has worked with now play at all NCAA divisions.

Some of Lisa’s Achievements

BS in Physical Education

Minor in Health and Coaching

Semi Pro Pitcher for Juncos and Guaynabo in Puerto Rico

Four Year starting Pitcher at NCAA Division II Northern State University

Level 5 Elite Personal Trainer at Lifetime fitness

Head softball Coach at Holy Family Catholic High School – 4 years

Assistant coach of 18u Elite Artic Blast

Head Coach 18u Waconia Cats

Reps and sets will be based off what equipment you have. 

Bands/body weight- 12-15 reps 2 sets

DB and Bar- 8-10 reps 3 sets