Katelyn Sander

Performance Enhancement Specialization: The Cambridge Club's New Training Program

Are you looking to improve your strength, power, speed, agility, and quickness? At the Cambridge Club, Sharlton, a Performance Enhancement Specialist, has created a new program based on the Optimum Performance Training (OPT) model that is designed to do just this.

Optimum Performance Training Model

The OPT model, which has been a facet in sports performance for years, has benefited many elite athletes by allowing practitioners to stay on the cutting edge of research, sports science, and practical application. While athletes have been benefited by this program, it has also been successful in helping individuals from diverse populations to reduce body fat, increase lean muscle mass and strength, and improve their overall health and performance.

The OPT model progresses an individual through five training phases: stabilization endurance, strength endurance, hypertrophy, maximal strength, and power.


Performance Enhancement Specialization

The PES program follows a comprehensive, systematic, and integrated training approach, established on the evidence based OPT model. It is largely viewed as the best performance and injury-prevention training system currently in practice.

In this program, we begin by building a base and focusing on balance – because without balance, we can’t actually achieve anything. At the start, we’ll focus on the basics, highlighting the proper mechanics of jumping, landing, running, planting, stopping, starting, changing direction, etc. Then, as the program progresses, we’ll move towards more normal and standard methods of working out.

What the Program includes…

The PES program will be completed in four-week phases.

First, you’ll see Sharlton for an extensive in-person health and fitness assessment.

Then, you’ll come back and get your four-week strength and conditioning program, designed for you. The program will incorporate exercises and workouts targeted towards achieving your training goals; as well as corrective exercises to improve your posture, target dysfunctions, and eliminate compensations.

You’ll receive all of your customized programs for the month at once, with progressions to help you improve (i.e. if your program runs 3 times/week, you’ll receive 12 custom programs). You’ll also receive ongoing guidance and support.

Finally, you will receive a massage or sports injury related treatment that will target your problem areas (i.e. postural dysfunction caused by sitting at a computer all day that may lead to common injuries like a shoulder impingement or plantar fasciitis).

After you’ve completed the four weeks, we’ll start the program all over again. You’ll come in for a new assessment, we’ll go over new corrective exercises, and you’ll receive a revamped, customized workout program.

Who is this program for?

The PES program helps when you’re planning for an upcoming event, competition, and/or season. With your specialist, you’ll work through the phases of training, focusing on your strength, endurance, power, balance, agility, speed, and quickness, among others. You’ll steadily build upon the training foundations and improve, allowing you to peak at the right time.

Weekend Warriors
The PES training program for weekend warriors will work through all the phases of training – similar to the plan for athletes. However, your specialist will also keep in mind that you may not have as much dedicated training time throughout the week. Additionally, your specialist will consider all aspects of your physical activity (including organized sports) when prescribing frequency of exercise.

Our 50+ Crew
With our 50+ Members, your specialist may suggest you follow most, if not all, of the PES principles outlined above. Depending on the Member, there may be an additional focus on corrective exercises – with stability being a definite feature. The 50+ Crew can include Members who are considered elite athletes, weekend warriors, or participants of leisurely activities. All our programs will be customized based on your goals and physical abilities.


Sharlton Hercules, Personal Trainer, Massage Therapist, & Performance Enhancement Specialist, Cambridge Club & Toronto Athletic Club

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