Sports Performance

Exclusive training facility of 2014 Class 5A State Runner Montini Cathoic High School Football

John Welbourn, Former NFL football player and founder of CrossFit Football summed up the potential application of CrossFit to sports as follows:

“CrossFit Football knows the demands placed on players during the game and the  distances they will have to travel. With  this in mind, we can replicate the stresses and  situations a player will face on the field. By combining high intensity  movements with a  comprehensive strength and speed program, the result is a training program that is  unparalleled in the  industry.”


Montini Football TeamThe template laid forth in CrossFit Football is tried and true. It is based on principles that have been used by a wide range of athletes from EVERY level of competition. By becoming masters of basic movements we reinforce an athletes default athletic position. At CrossFit Alpha Dog we have used this philosophy as the primary training center for the 2004, 2009-12 IHSA state champion Montini Catholic Varsity Football program. 

The demands football or any other sport differs only in degree, not kind. In every sport it is to the athletes’ advantage to be faster, stronger, and more explosive than the competition. Knowing the demands placed on a player in their particular sport makes applying CrossFit almost universal.


Every athlete needs to be strong in mind, heart and body. Every athlete needs to be fast and explosive. Every athlete needs to be able to perform when tired and exhausted. For the competitive soccer player we will use organic movements to simulate the demands placed on a soccer player during a game. At CrossFit Alpha Dog we train youth and high school level clubs using the guiding principles set forth in CrossFit Football. Our athletes use the squat, deadlift, press and power clean as the cornerstone of their program. By strengthening these athletes head to toe we create a stronger, more explosive, and resilient athlete. The result will be an athlete that can run faster, jump higher, kick harder, and outlast the competition.  

Field performance proves the efficacy of a training program. We know that athletes do not rise to the occasion, but merely the level of their training. When an entire team trains together the bar is raised and the intensity of training increases. The only way to prove this intangible component of sport is by the score at the end of the game. The teams we train are hugely successful and their record speaks for itself. 

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