& Adult Fitness



Located inside Sahlen's Sports Park in Elma, NY, STA is the leading authority in athlete performance and adult fitness across Western New York. Over the past six years, we have been developing many of the area's hardest working athletes and teams in their sport ranging from the youth level up through high school, college and pro's. We cater to athletes and individuals, male and female, of all backgrounds beginning at the youth level and up to give you the edge and maximize your potential! With clients also trained in the NFL, CFL, MLB, NBA, PGA, NWSL and Olympics, we can assure you that no matter what your current athletic or fitness goals are, with STA, you can achieve them!




"STA is fantastic and their sessions are excellent for younger players trying to get stronger, quicker, fitter, more explosive and more knowledgeable on injury prevention!"  
- Paul Riley, Head Coach NC Courage, NWSL 2017 and 2018 Coach of the Year



“Being a serious athlete and all I've gone through with a lot of different people and "programs" to try and get the competitive edge or heal quicker, STA was undoubtedly superior at BOTH. After ten weeks with the staff at STA I was a month ahead of schedule in my rehab process after double knee surgery and as far as improvement as an athlete my power and explosiveness increased dramatically. One example was my max bench increasing to 300 lbs when it had started out at around 225 lbs (10 weeks). They take the time to appreciate your personal circumstances and are happy to go the extra mile (or 50) to help you maximize your potential. Their overall care and kindness for you as an individual person is unmatched contrary to the many cookie-cutter styles. I'm forever grateful and always an STA athlete.”
- Stan Wier, 1st Team All-State High School Basketball Star, University at Buffalo




"This program is one of the best I've ever been a part of. Prior to joining the STA Family I had a pre-conceived idea of what working out was and of what potential I had. They smashed that. My speed and agility as a whole improved beyond my wildest dreams. Making me a stronger player, more reliable teammate, and a healthier person. I went on to play at the college level and prove my worth. Thank you to the STA Family for everything!"  - Jake Modrzynski




Grip Strength 101! How To Maximize Your Grip Training!

Want to Bulletproof your Abs? Check out these great tips!

Ankle Issues? Check out these simple ways to improve your ankle health!

3 Tips for keeping your body Healthy and Strong during Pre-Season Camp

1) Get more quality sleep. Most athletes today don’t prioritize sleep, which can be the best method for the body to repair and recover. It is recommended that athletes get 8-10 hours a night. On top of adequate sleep every night, naps can help periodically throughout the day especially during pre-season camps. Naps should never be longer than an hour, aiming for 20-30 minutes is optimal

2) Improve your nutrition and hydration. Keeping your body supplied with plenty of nutrients will not only keep energy levels high but also help you recover and maintain hard earned lean muscle. Build each meal around 20-30 grams of lean protein and aim to get about .8-1.0 grams per pound of body weight. To aid in hydration and help eliminate cramping, adding a little extra sodium, preferably pink Himalayan sea salt, to a meal or two a day will help drastically. During pre-season make sure you drink plenty water, attempt to drink at least half your body weight in ounces throughout each day.

3) Continue strength training throughout the season. Keeping the body strong throughout the season will not only keep you at the top of your game, it will also help eliminate many injuries. Everything you did in the off-season to make you stronger, faster, and more explosive you should continue during the most important time of the year, your season.  Don’t just go into the weight room without a plan though, especially if you took the whole off-season off. When training in-season, have a proper plan and program in place to help optimize performance while aiding in recovery.


Congrats to our athletes being named a finalist for the 2017 Connolly Cup - WNY's Player of the Year! 7 out of 10 of this year's finalists have all been STA trained!


4 Awesome Single Leg Exercises using a Band!

How To Perform a Box Squat w/Progressions!

STA's Exercise of the Week: 4-Way Upper Body Stretch!

STA's Exercise of the Week: Bulgarian Split Squats!

STA's Exercise of the Week: 4 Band Pallof Press Variations for Stronger Abs!

3 Ways to Develop Lightning Fast Speed!

When most athletes think of improving speed they primarily think about just spending more time on the field or track when yes that has importance but as many athletes have experienced you may soon hit a ‘speed barrier’ or plateau in your running speed. You’ll also hear ‘speed coaches’ talk about how running fast is all about stride length and stride frequency and can only be improved from more running. The truth is, stride length and frequency are simply byproducts of running fast, a result of improving speed, not the direct reason why you are getting faster. When it comes to actually building speed for team sports, these are three important areas you should focus on in training:

STA's Exercise of the Week: New Foam Roller Exercises!