Strength & Speed School

Strength & Speed school

The concept and Methods used for the Signature Strength & Speed School.


Pat Lane: 'First and foremost I was a High School then College wrestler, I know how to compete and how to train athletes to compete. For seven years I coached High school wrestling at Indian Hills in New Jersey, with my good friend and owner of Wallathletics in New Jersey. Over the years of coaching, our training evolved around strength/explosive training methods and GPP (General Physical Preparedness). Since I started Signature four plus years ago I have studied and utilized Louie Simmons Conjugate Training Method. I have seen unbelievable improvements from ALL of the athletes I have had the privilege to help. This system will make you a better athlete no matter what sport you play. All sports require absolute strength and explosive strength to compete at the highest levels, no system of training is better than the Westside Barbell training methods! Because I believe this is the best training method I am finishing my Westside coaching certification. ( this is a relatively new product for Westside Barbell or I what have done it sooner)


Young athlete’s with little or no weightlifting experience will be taught correct form with light weights and high reps until they have demonstrated to us they're capable of lifting heavier weights. Then they will begin the Westside Method of training.


The is how the program is broken down: Monday- Max Effort leg day, Tuesday- Max effort bench, Wednesday-Cardio Day, Thursday- Dynamic leg day, Friday- Dynamic Bench, Saturday- Optional Fitcamp at 8 - 9 AM.

The students will be given their monthly workout plans along with a book to track their progress. Pat Lane will be here Monday, Tuesday, Thursday and Friday from 9-10 AM to help lead them through the workouts - if they can't make it in at that time the workouts will always be posted in the gym on the speed school white board. Every Saturday there will be a Fitcamp in the Functional Training area that they can attend from 8 - 9 AM. 

If brand new to the program or lifting then we advice doing the Youth Fitcamp first for 2-3 months before transitioning to Strength & Speed School.

There are two different Youth Fitcamp ages groups and times if your child needs to start out in Fitcamp first before they can enter the the Speed School. Group one will be grades 3-5 and this class will be Mon. Wed. Fri. 9 - 10 AM. Group two will be grades 6 - high school and this class will be Mon. Wed. Thurs. 5 - 6 PM.

Program is recommended for 16 weeks by Westside Barbell for max results. 


Strength & Speed School Summer Program Cost:

Cost (3 months - June July August): $320 (includes full gym membership access to come in on off time and try fitness classes i.e yoga)

Start Date: Monday June 5ht

Time: Mon. - Fri. 9:00 - 10:00 a.m.  Sat. FitCamp 8:00-9:00 a.m. 



If you have any questions about this new program please call Signature 563 587 8052 and ask for Pat Lane.


Signature Health And Fitness

2055 Holiday Drive,

Dubuque, IA 52002

Phone. 563-587- 8052