Science-Based, Sport-Specific Strength and Conditioning for Aspiring Youth Athletes

Does your strength and conditioning coach pass the efficiency test?

Are they educated specialists in youth athletes?

Do they work around your schedule?

Are their rates affordable?

Do they show up on time?

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Introducing Efficiency Strength Training

Strength & conditioning and training programs on your schedule at an affordable price.

- 60 minutes
- If you desire more attentiveness in a one-on-one/semi-private setting then the Personal Coaching option is for you.
- Perfect for: high level athletes, post physical therapy rehabilitation/strength development, and new comers to the efficiency way!
- We provide a variety of different program designs specific to any team’s goals. For example, linear speed development, lateral movement progressions, ACL screenings, strength development, power, etc. Through our neuro-development approach to training we can ensure that your team will be the most efficient in the league!
- At Efficiency Strength Training we understand the constraints that the COVID 19 pandemic can have.
- All sessions are conducted by a professional certified strength and conditioning coach.
- All training sessions are conducted through Zoom.

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View Our Programs

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Liam Gilmartin

Team USA NTDP U18 / London Knights / NHL 2021 Draft Pick (San Jose Sharks, 6th round)

"I consider myself very fortunate to have been able to train with Bryan. Training with Bryan has been one of the biggest contributors to my success as a hockey and lacrosse player. I rapidly improved my strength, speed, agility, and power. Most importantly it increased my confidence as an athlete."

Liam G., Falls Church, VA

OUR ATHLETES MAKE IT TO THE NEXT LEVEL!

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Partner with a strength coach that helps your athletes achieve their performance potential.

Bryan Jones MS, CSCS, PES, EP-C

“As a former strength and conditioning coach at the division 1 and division 3 level and a drafted OHL athlete. My primary goal is to make other athletes better through both my professional and educational experiences. I want to see all of my athletes reach their fullest potential. I want to provide them the tools that I wish that I had when I was their age.”

Bryan D. Jones MS, CSCS, PES, EP

Owner/Director of Strength and Conditioning

bryan.jones@efficiencystrengthtraining.com

(315) 663-8839

Meet The EST Team!

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3 Steps to Peak Athletic Performance

There are multiple ways that you can reach us!
Email: lisa.jones@efficiencystrength.com
Phone #: (716) 525-2537
Instagram: @TrainEfficiency
Twitter: @TrainEfficiency
- Every prospect gets a free demo that is pertinent to their specific sport and goals. This way you get to experience training the efficient way!
- We have very flexible scheduling and can work around your schedule so you can get your workout in when you want!

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Scatter plot showing the relationship between Forty yard time and Broad Jump, with a trend line and regression equation.

*Subject population of n=129 girls lacrosse players between the graduation years of 2022, 2023, and 2024. This shows the correlation between broad jump performance and 40 yard performance. Further associating the influence of stride length and recoil of the Achilles tendon on 40 yard dash performance.

SCHEDULE A FREE DEMO!

A free 60-minute training session/assessment where we show you how things are done the efficient way! All demos are pertinent to the prospect’s specific sport and goals.

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Beaufort, South Carolina

Servicing Beaufort, Bluffton, Hilton Head, and surrounding areas!

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A young man performing a workout exercise on a bench, holding a dumbbell with one hand, in a gym with wooden flooring and glass walls.

One person is lying on a weight bench doing a bench press with a barbell loaded with large weights. A second person is standing next to them, spotting and assisting with the exercise in a gym.

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Three kids training on a grassy field with cones, with a goal in the background, performing agility drills.

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Follow our journey.

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Lower Pull/Upper Push split for Soccer players #soccer #soccertraining #strength #strengthtraining #strengthandconditioning #soccerstrength

Develop stride length to get faster #soccer #soccertraining #speed #speedtraining #speeddrills #plyometrics #strengthandconditioning

Every athlete should work on single leg lateral hopping #lacrosse #girlslacrosse #lacrossetraining #speed #speedtraining #speeddrills #plyometrics #strengthandconditioning

My first few tries with photo to AI video generation 😂😂 #ai #strengthandconditioning #artificialintelligence #bloopers #strengthtraining

Develop sprint form and lateral explosiveness #soccer #soccertraining #speed #speedtraining #speeddrills #soccerspeed #strengthandconditioning

Develop top end speed footwork #soccer #soccertraining #speed #speedtraining #speeddrills #footwork #footworktraining #strengthandconditioning

Summer Semi Private slot openings, message me directly to sign up or inquire about new times slots are filling up fast #strength #strengthtraining #speed #speedtraining #athlete #athletetraining #highschool #highschoolathlete #highschoolathletics #strengthandconditioning

Bluffton High School summer strength and speed program schedule 2025. Message me directly to inquire about more times #strength #strengthtraining #speed #speedtraining #highschool #highschoolathlete #highschoolathletics #strengthandconditioning

Hamstring issues? Work on passive range of motion and manipulate where load is applied #soccer #soccertraining #hamstring #hamstringworkout #hamstringstretch #hamstringstrain #strengthtraining #strengthandconditioning

Work on hip and spinal mobility #soccer #soccertraining #mobility #hipmobility #spinemobility #strengthandconditioning

A look into a strength training session with one of our college soccer players. Love to see kids coming home from college and coming back to their high school to lift. #soccer #soccertraining #strength #strengthtraining #strengthandconditioningcoach

Learn landing technique and how to absorb force #baseball #basketball #girlsbasketball #baseballtraining #basketballtraining #speed #speedtraining #speeddrills #strengthandconditioning

The first steps are the most important. Teach explosive ones #baseball #basketball #baseballtraining #basketballtraining #speed #speedtraining #speeddrills #strengthandconditioning

360 A Skip to Sprint: Teaches sprint form and develops the Central Nervous System #soccer #soccertraining #speed #speedtraining #speeddrills #footwork #footworkdrills #strengthandconditioning

Split Kneeling Hop to Single Leg Drop Down: Develops single leg explosiveness and teaches dropping the hips to change directions #lacrosse #lacrossetraining #speed #speedtraining #speeddrills #plyometric #plyometrics #strengthandconditioning

Manual resistance adds a dynamic load variable to your strength training #soccer #soccertraining #strengthtraining #speedtraining #collegesoccer #strengthandconditioning

A single leg strength exercise with an isometric hamstring component #soccer #girlssoccer #soccertraining #strengthtraining #strengthandconditioning

Front squats are used for lower body strength and catch position for Cleans #lacrosse #girlslacrosse #basketball #girlsbasketball #lacrossetraining #basketballtraining #strengthtraining #strengthandconditioning

RDL Clean Pull Complex: Teach clean by breaking down the movement #soccer #girlssoccer #soccertraining #strengthtraining #strengthandconditioning

Add a plate to your Pallof presses for variation #baseball #baseballtraining #strengthtraining #coretraining #resistancebandtraining #strengthandconditioning