Nutrition And Strength
Training Intensive Exercise

N.A.S.T.I.E  2023
June 5 - July 27 2023

2022 Options

It's all about proper placement for success!

June 6 - July 15 (M-TH)

To better serve the Holmen community and the athletes, we have created several avenues for fitness.  Depending on your child’s current development, experience, and goals, it’s important to place your student in the appropriate sessions so they get the most out of the experience.  Please read the bolded statements before signing up.

All participants and or parents are welcome to attend Dr. Andrew Jagim’s presentation on nutrition June 6 @ 6:30 PM in the FAC.

Body Weight Fitness Fun

We feel like it’s best for our incoming 4th, 5th, and 6th graders to prepare their bodies for future weight training.  With these youngsters we will focus on core strength, stability, mobility, acceleration, plyometrics, changing directions, and functional fitness.

Body Weight Fitness

In our body weight fitness classes we will work on core strength, stability, mobility, acceleration, changing directions, plyometrics, and functional strength and movements.  This class is the perfect prerequisite to develop the strength and stability needed for good form in lifting,  athletic skills, and movement development.  In addition to the basics of movement development, we will empower students with healthy habit knowledge.  The new equipment available for this class is sure to keep your athlete engaged and having fun!  These teachings are available to incoming 3rd-8th graders.  It’s a great program to develop all around athletes.

Sessions (M-TH)

7:00 AM – 8:00 AM @ HHS Wrestling Room

8:15 AM – 9:15 AM @ HHS Wrestling Room


Advanced Weight Training

Reach athletic performance goals by increasing your physical attributes such as explosiveness, power, mass, mobility, agility, and balance.

Basic Weight Training

Reach athletic performance goals by setting the foundation for weight room success — form and technique!

Advanced Sport Performance Weight Training

*No designated time, just designated areas of the weight room.  Once an athlete has a foundation of technique and experience in the weight room, they can begin to build the body fortress they have been wanting.  These sessions will focus on enhancing physical attributes through training advanced weight room techniques.  It’s important to have a foundation of experience in the weight room for this session as the focus will be less on teaching techniques and more on teaching how to achieve maximum gains in a training session.  These teachings are available to incoming 9th-Recent Grads.  Before signing up for this session, think of weight lifting like swimming lessons.  Would you sign up for advanced swimming if you have spent little time in the pool?  The beginner sessions will be more advanced that many other schools.  Must be familiar and comfortable with power cleans, various squats, snatches, and deadlifts.

Beginner Sport Performance Weight Training

*No designated time, just designated areas of the weight room.  The foundation of an athlete’s career is developing form and function in the weight room.  It’s vital to achieve the necessary movements and techniques for weight training to begin to unlock the true benefits body weight loading.  Athletes will train using traditional lifts that develop the entire body.  The emphasis in these teachings will be form and function over weight to set the foundation of a successful and injury free future.  Athletes who ignore the importance of form and technique often find themselves injured and set back.  We will work hard to teach the importance of proper training so athletes can begin to stress their muscles in ways that are healthy not harmful to the body.  These teachings are available to incoming 7th-Recent Grads.  Kids in this class will follow the same type of programs as the advanced, but certain lifts will substituted to provide movements that are more forgiving than the advanced lifts.  Don’t let the name fool you, we will work hard here!  There will be lots of encouragement and good instruction to develop skills, power, and strength!

Sessions (M-TH)

5:45 AM – 9:15 AM @ HHS Weight Room

**Some advanced programs will be 5 days per week and a small window of time will be available each Friday (times to be announced)

Mississippi Valley Driving School
Features Sports Bar and Grill Holmen
Pursuit Fitness