CGTV Story On CG WL Program

🚨 Exciting News for Center Grove Students! 🚨

***ALL STUDENT CLASSES ARE SOLD OUT FOR FALL!!!

2024 “FUTURES” LIFTING

STRENGTH TRAINING FOR Elementary AND Middle School Students

Coach Mills is excited to announce the upcoming Strength and Performance Sessions at Center Grove High School! 💪

To accommodate everyone's busy schedules, we have SIX available timeslots each week. You need to sign up online and register for the timeslot you will attend the most. But don't worry, you can attend any TWO sessions per week that work best for you!

📅 Available Timeslots:

1.    Tuesday 3:05pm, starting October 22nd

2.    Tuesday 5:00pm, starting October 22nd

3.    Thursday 3:05pm, starting October 24th

4.    Thursday 5:00pm, starting October 24th

5.    Friday 5:00pm, starting October 25th

6.    Sunday 5:00pm, starting October 27th

Sign up and register for your preferred primary timeslot here   👉 

While you register for one primary timeslot, feel free to join any two of the six sessions each week. This way, you can choose what fits best with your schedule!

Got questions? Need more info? Don't hesitate to reach out.

Looking forward to seeing you there!

Marty Mills

millsm@centergrove.k12.in.us

Center Grove High School Strength Coach

October / November / December 2024

ALL STUDENT CLASSES ARE SOLD OUT!!!



ADULT GROUP FITNESS CLASSES

M/W/F 5:30-6:15AMSaturday 8-9AM, Sunday 5-6PM

October 7 - December 29

 

 Middle School starting 11 years old 1hr (10/22/24 - 12/19/24)

Middle School 2-Day (Tuesday, Thursday)

 T/Th -3:05PM, Start Date Tuesday October 22

 

Middle School starting 11 years old 1hr (10/25/24 - 12/20/24)

Middle School 2-Day (Friday, Sunday)

 F/Sun - 5PM, Start Date Friday October 25


Middle School starting 11 years old 45min (10/22/24 - 12/19/24)

 2-Day (Tuesday, Thursday)

 T/Th 5PMStart Date Tuesday October 22


Elementary starting 7 years old 45min (10/22/24 - 12/19/24)

 2-Day (Tuesday, Thursday)

 T/Th 5PM, Start Date Tuesday October 22

 

Elementary starting 7 years old 45min (10/25/24 - 12/20/24)

Elementary 2-Day (Friday, Sunday)

F/Sun - 5PM, Start Date Friday October 25

 

ONLINE REGISTRATION ONLY

CGHS Weight Room – Enter through door 8 by the SAC




Mastering the Fundamentals: The Philosophy of Marty Mills

When it comes to strength and conditioning, Marty Mills has one primary focus: mastering the fundamentals. As the Director of Strength and Performance at Center Grove High School and owner of The School of Strength LLC, Marty believes that excellence is built upon doing simple things savagely well. His mantra is clear: “Brilliant with the basics.” It’s not about complicated or flashy exercises; it’s about flawless execution of the essentials.

Technique Matters

At The School of Strength, Marty and his team emphasize technique above all else. Their training revolves around the idea of rep integrity and rep discipline. Every rep is treated as a reflection of an athlete’s character—something to be done with focus and pride. As Marty often says, “Each rep is your reputation. You should take great pride in every single rep that you do and hold it to the highest standard possible!” This relentless attention to detail drives home a powerful message: mastery comes from discipline.

In Marty’s words, “Results always tell the truth.” No matter how much weight is lifted or how many reps are completed, it means little if the athlete sacrifices form. At The School of Strength, they never prioritize heavier weights or extra reps at the cost of proper technique. Their simple training philosophy, done with savage levels of execution, energy, and enjoyment, drives incredible results.

The Myth of Fatigue: Chasing Productivity, Not Exhaustion

One key aspect of Marty’s philosophy is his avoidance of unnecessary fatigue. Many coaches may push athletes to exhaustion, believing that fatigue equals progress, but Marty disagrees. Quoting famed coach Yuri Verkhoshansky, he reminds us that “Any idiot can make another idiot tired.” In his view, fatigue is not the same as improvement. When an athlete perceives fatigue, their ability to respond to training diminishes. That’s why he emphasizes planned rest, which allows for full recovery, optimal output, and ultimately, better results.

“Rest,” Marty insists, “ensures you’re actually training speed, strength, and power.” By backing off when fatigue sets in, he protects the athletes’ performance, ensuring they are not just busy but truly productive. This intentional approach leads to long-term athletic success.

No Conditioning or Endurance Training

Marty’s weightlifting program doesn’t include conditioning for a very specific reason: the focus is on building power, strength, and explosiveness. Here’s why endurance conditioning is counterproductive in their program:

  • Reduces Vertical Jump Power & Explosive Speed
  • Decreases Fast-Twitch Fiber Activation (the muscle fibers responsible for explosive movements)
  • Converts Fast Muscle Fibers to Slow Twitch (leading to reduced power and speed)

The priority is clear: develop athletes to perform at their peak with strength and explosive power, not endurance. By maintaining this focus, athletes maximize their potential without compromising their explosive capabilities.

Environment Is Everything: Building Unbreakable Athletes

At The School of Strength, the training environment is everything. Marty’s goal is to build unbreakable athletes—athletes who are more durable, more resilient, and harder to break. His training methodology revolves around three core pillars: lifting, jumping, and sprinting.

  • Lift to increase strength, tissue resilience, and support the development of other qualities.
  • Jump to build vertical force and power.
  • Sprint to develop force, power, and velocity.

This holistic approach doesn’t just build strength; it builds better athletes. Marty’s athletes not only get stronger but also faster, more explosive, and better at their sport. “If you got stronger but didn’t get faster, jump higher, or improve your sport,” Marty asserts, “then you didn’t get stronger.”

The Power of Simplicity

Marty is clear: while simple training may not be flashy, it works. In a world filled with complex programs and endless exercises, Marty focuses on a few essential movements done consistently and at a high level of execution. The structure of his athletes’ training sessions is straightforward:

  1. Get Fast/Explosive: Exercises like box squats, dumbbell jumps, sleds and kettlebell swings.
  2. Get Strong: Heavy variations of bench presses, squats, and deadlifts.
  3. Get Jacked: Higher-volume exercises to build muscle mass and fitness.

Every session, year-round, is built on this foundation of speed, strength, and muscle development.

Love What You Do, Love Where You Train

At the core of Marty’s program is a deep love for the work itself. He strives to create an environment where athletes thrive, not only because of the physical results they achieve but because of the experience they have. “It’s all about loving what you do, loving where you work, and loving who you get to be around,” he says. Marty wants every athlete who steps into the Center Grove weight room to leave with positive memories and a sense of accomplishment. His program is designed to give every student an opportunity to get better—every single day.

In the end, Marty Mills is not just training athletes—he’s shaping them into disciplined, resilient, and unbreakable competitors. By focusing on the fundamentals, avoiding unnecessary fatigue, and fostering a love for training, Marty has created a system that doesn’t just build stronger athletes but builds better human beings. At The School of Strength, every rep counts, and every athlete leaves stronger—both physically and mentally.




Celebrating Carrie Mills: A Strength Coach Extraordinaire

 Today, we want to give a huge shoutout to the one and only Carrie Mills, who has been the backbone of our strength and conditioning program at Center Grove High School since 2015. For nearly a decade, Carrie has dedicated herself to training our student-athletes, coaching every sport, and guiding hundreds of kids through their first weightlifting experiences. Her influence has reached far beyond the weight room, impacting not only the athletes but the entire CG community, from ages 7 to 70!

During her time at CGHS, Carrie played a crucial role in our football team's 4 State Championships, 6 Semi-State Titles, and numerous other victories across all sports. Her hard work and dedication were recognized with the Outstanding Service Award in 2018, but her legacy is etched in every championship, every athlete she has coached, and every life she has touched.

Carrie, thank you for being an extraordinary coach, mentor, and role model. Your impact will be felt for generations to come. 🏅💪 #ThankYouCarrie #CGProud #StrengthAndConditioning #Legacy




MEASURED RESULTS

 As the Strength Coach for Center Grove High School for over 20 years, Marty Mills has trained athletes who have gone on to achieve All-State honors, state championships, and even college and professional success. His strength and speed program focuses on making athletes faster, stronger, and more explosive—crucial for excelling in sports.  At The School of Strength, we specialize in training athletes from elementary school through high school.  We also prepare athletes for college combines. With over 23 years of experience at Center Grove High School, we understand what it takes to build speed, strength, and agility.

OUR METHODS

The School of Strength isn’t for everyone. We take a unique approach, focusing on developing well-rounded athletes rather than just building bulk. Our training is designed to push you beyond your limits, ensuring that you don’t settle for anything less than your full potential. Training with us is challenging, but the results speak for themselves.

SPEED

Our athletes consistently see significant improvements in their speed. Many have shaved a full second off their 40-yard dash time in less than a year. We use the same electronic/laser timing systems as the NFL Combine to ensure accuracy, and we test each athlete at the end of every month to track progress.

JUMP TRAINING

Jumping ability is a combination of strength and the rate of force production. While technical tweaks can provide immediate gains, sustained improvement requires a dedicated program of strength and explosive training. At The School of Strength, it’s common for athletes to see over 10 inches of improvement in their vertical jump within a year.

STRENGTH

Strength is the foundation of all athletic movements. The stronger your base, the higher your potential for explosive power. Our athletes progress through various phases, with ongoing assessments and technique adjustments to ensure maximum results. We continually monitor and refine your program to meet your specific needs and goals.



Built at CG



Carson Steeles Nickname From His Days At Center Grove High School Is ‘War Horse’: “I've known Carson since he was a little kid. Glad to see he is becoming a fan favorite. Here are a few things I know about him.


In the weight room he will be one of the strongest non-lineman in the league. Kid is a monster with an unreal work ethic.

On the field he is exactly what you have seen. He won't have any 80 yard TD runs but he's not slow. His hip flexibility is better than people think, his vision is great, but most of all he is a bruiser. He always falls forward. Always.

Watch the expressions of the guys who tackle him. It hurts to tackle him. He has great hands out of the backfield. If they ever release him and he catches a ball in open field he will flat out terrorize the DBs who have to tackle him.

He is a way above average blocker, and when he played for me he was a great tackler. Call it contact courage. He has it in abundance. In fact one of our biggest challenges was getting him to run around people in open field. His preference is to steamroll anybody in his path.

Off the field you have a kid living his dream. He is a genuine, God-fearing young man who has a heart as big as his muscles. Back home he spends every opportunity in the youth football program where he played. He gets swamped by kids wanting autographs and he will sign every one with an ear-to-ear grin. He has a boyish charm that is captivating.

Oh, and his first nickname is War Horse. If you've seen the movie you understand.

You got a steal by getting him as a undrafted free agent but, likewise, he landed on the best possible team for his talents.

Works for Any Sport And Any Age🏆 🏀 ⚽️🎾🏐🏈⚾️🥎🏋🏻‍♀️🏋️‍♂️🤼‍♀️🏊‍♀️🏊‍♂️🥇👌🏻

At The School of Strength, we offer specialized training to boost your speed, strength, and explosive power, no matter what sport you play. Unlock your full athletic potential with us!

Football

Football players must commit to rigorous training both in-season and off-season. At The School of Strength, we believe that the foundation of any football training program is strength. We tailor each athlete's strength program to maximize their power, explosiveness, speed, and jumping ability. Every month, we measure key metrics like 10, 20, and 40-yard dash times, as well as vertical and bench press, to assess progress and make adjustments to ensure continuous improvement. Our goal is to help athletes achieve their fullest potential on the field.












Baseball

Becoming a better baseball player isn't just about playing more baseball—it's about getting stronger so you can throw harder, run faster, and hit further. Many think improving speed is all about technique, but at The School of Strength, we focus on building both strength and technique. Power is essential in baseball. Our programs are designed to enhance your explosiveness, strength, balance, stabilization, flexibility, core power, injury prevention, and speed, helping you excel on the field.







Basketball

Basketball players need to focus on strength, conditioning, and explosiveness to excel on the court. Training during preseason, in-season, and postseason is crucial for increasing and maintaining gains. At The School of Strength, we train athletes using functional strength techniques to enhance lateral speed, agility, endurance, vertical jump, and overall conditioning, helping them reach their true potential. Our jump training program is one of the most effective you'll find, designed to take your game to the next level.





Softball

Softball players, like their baseball counterparts, require a strength program that enhances their throwing and bat speed, along with their running and hitting power. At The School of Strength, we focus on improving a softball player's acceleration, overall performance, strength, explosiveness, speed, agility, flexibility, vertical jump, and power.




Wrestling

Wrestling involves a high level of anaerobic power and endurance.  With frequent bursts of movements, these athletes must be explosive and strong.  We do not focus on building muscular size, but strength to allow athletes to compete in their same weight class.  SOS offers strength training, explosive training, injury prevention, flexibility, and power.





SOCCER

Soccer players must have speed, agility, and explosive strength. Soccer players are constantly changing their foot speed and direction.  SOS works with soccer players to increase their strength to be able to handle the constant movement changes without enduring injuries. Our programs work on acceleration, agility, flexibility, interval training, verticals, endurance, strength, and stamina.





LEADERS IN ATHLETIC PERFORMANCE

 WHY SCHOOL OF STRENGTH?

At School of Strength, we measure what matters: speed, strength, and power. Our athletes undergo rigorous monthly assessments to track their progress and prove their results.

We prioritize performance over flash. In our gym, it’s all about the numbers.

Training without tracking is like working without getting paid. Our method ensures that every session counts, with real, measurable outcomes.

Warning: The atmosphere is intense. Our athletes create a competitive environment, fueling the energy and focus needed to push limits and achieve greatness.

With over two decades of experience, School of Strength has a proven track record of elevating athletes to their highest potential. We consistently measure vertical jump, sprint times (10yd, 20yd, 40yd), broad jump, agility, and even bar speed using cutting-edge technology.

WHAT SCHOOL OF STRENGTH OFFERS ATHLETES:

  • Strength & Speed Gains
  • Enhanced Power & Explosiveness
  • Training That Translates to Sports Success
  • Boosted Confidence
  • Reduced Risk of Injury

We don’t offer quick fixes. The dedication cultivated in our weight room leads to lasting success on the field—and in life. Those willing to put in the work will see exceptional results.



Works for Any Sport And Any Age🏆 🏀 ⚽️🎾🏐🏈⚾️🥎🏋🏻‍♀️🏋️‍♂️🤼‍♀️🏊‍♀️🏊‍♂️🥇👌🏻

  

STRENGTH MATTERS.....IN EVERY SPORT!


2024 “FUTURES” LIFTING

STRENGTH TRAINING FOR Elementary AND Middle School ATHLETES!!!

Elementary School
starting 7 years old – 45min
(10/22/24 – 12/19/24)

Tues/Thurs -5pm
Start Date Tuesday, October 22

Elementary School
starting 7 years old – 45min
(10/25/24 – 12/20/24)

 Fri/Sun -5pm
Start Date Friday, October 25

Middle School
starting 11 years old – 1hr
(10/22/24 – 12/19/24)

 Tues/Thurs-3:05pm
Start Date Tuesday, October 22

Middle School
starting 11 years old – 1hr
(10/25/24 – 12/20/24)

  Fri/Sun-5pm
Start Date Friday, October 25

Middle School
starting 11 years old – 45min
(10/22/24 – 12/19/24)

  Tues/Thurs-5pm
Start Date Tuesday, October 22

ONLINE REGISTRATION ONLY

CGHS Weight Room – Enter through door 8 by the SAC


To All,

We will be conducting a strength training program for Middle School and Elementary students after Summer Break. 

The FUTURES lifting program is designed for athletes ages 7 years old through 14 and will give your young athlete a leg up on the competition. Our emphasis is on teaching young athletes the fundamentals of strength and conditioning in a safe learning environment. This program is 45-60 minutes in length, 2 days a week, and incorporates all elements of our High School program modified for the younger athlete

To participate in the FUTURES Lifting Program you must pre-register by paying online.  Walk-ins will not be allowed, and space is limited.  This class sells out early every session, so don’t wait.    

Time to get better!

Coach Mills


CENTER GROVE, ONE TEAM, ONE GOAL!!!


🚨ATTENTION:  Center Grove Elementary and Middle School Athletes and Parents🚨
⁣⁣
From 2002-2024 I’ve been the strength coach to:
500+ IHSAA All-State Athletes
54 individual state championships
54 individual state runner up
16 team state champs
17 team state runner up

Center Grove High School Football since 2002
5 State Championships, 7 Semi-States, 16 Regionals, 17 Sectionals, 8 MIC Titles

CG Football in State Tournament:
State Titles (5) - 2008, 2015, 2020, 2021, 2022

Semi-State Titles (7) - 2008, 2015, 2016, 2019, 2020, 2021, 2022

Regional Titles - Final 4 (16) - 2002, 2003, 2008, 2009, 2011, 2012, 2013, 2014, 2015, 2016, 2018, 2019, 2020, 2021, 2022, 2023

Sectional Titles (17 & state best 13 straight) - 2002, 2003, 2008, 2009, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022, 2023

I will be teaching your young athlete the same strength training system I’ve used for the last 21 years to train all of our champion athletes and teams at Center Grove!

I want to train kids that want to win! I want to build champions!!! 🏆


Carson starting training with me at age 6!!!






Our program has proven successful for male and female athletes of every sport.  This is the same strength training system I’ve used for the last 21 years to train all of our champion athletes and teams at Center Grove! 







     “Coach Marty Mills is a very valuable mentor for me as a strength coach. His system of developing functional athletes is second to none. The time that I have spent observing and talking with Coach Mills regarding all areas of strength training have helped me to develop a coaching philosophy that brings out the most in ALL athletes. The success of the teams and individuals at Center Grove High School are directly related to the hard work and dedication of Coach Mills. In my opinion, he has set a very high bar for strength coaches in the state of Indiana to achieve. His passion and work ethic inspires me to work hard every day in this field.”
          Steve Barrick – Head Strength and Conditioning Coach, 
            University of Indianapolis



Is resistance training for youth safe and effective???

One of the unfortunate myths regarding the training of young athletes is the notion that resistance training is either unsafe or unhealthy for younger adolescent and pre-adolescent athletes.  Studies show that young athletes who participate in a regular, well-supervised strength training program generally experience fewer and less severe injuries on the field than athletes who train improperly or not at all.