Athlete Peak Performance Lab

Fitness | Teen

Ignite Your Performance with the MIT Athlete Peak Performance Lab!

This summer, high school athletes (grades 9–12) can join an intensive 8-week training program at the MIT Sport Performance Center, designed to build a strong foundation for long-term success. Train under Certified Strength & Conditioning Coaches (CSCS) with 40+ years of combined experience working with high school and collegiate athletes.

The program focuses on four key performance areas:
-Strength: Learn proper lifting techniques to develop full-body strength and stability.
-Speed: Improve acceleration, deceleration, and agility with expert coaching on movement mechanics.
-Mobility: Enhance joint health and movement quality through dynamic drills and mobility training.
-Explosiveness: Increase power with plyometrics, Olympic lift variations, throws, and jump training.

Learning Golf: Intermediate

Let’s go beyond the basics! Whether you’re looking to hone your golf strategy or improve your drive, you’ll find it in this course. Video analysis will also be included to aid in the learning process. Golf Clubs are provided, but personal clubs are welcome.

Function of Fitness

Fitness | Adult

Instruction by a certified CrossFit Coach. Engage in a high-energy workout utilizing functional movement patterns, Olympic lifting, and gymnastics to increase overall fitness, function, and ability across many tasks. In f(fitness) you will find all of your favorite movements and equipment, from burpees, box jumps, and wall balls to kettle bells, spin bikes, and jump rope. This class is perfect for anyone looking for a fast paced, non-stop workout! You don’t need any prior fitness experience to join this class. Just be ready to sweat & have fun!

Class will be located on the third floor of the Zesiger Center on the MAC Court.

Adult Level 2: Better Than Beginner

Aquatics | Adult

For a swimmer who can swim on the front and on the back at least 15-20 feet.  Have you completed Adult Beginner but don’t feel ready for the next level?  Want to know when to breathe and how?  Better than Beginner is the bridge to take you to the next level.

Learning Golf: The Fundamentals

Fitness | Adult

Join us for a series of golf instruction that will introduce you to all aspects of the game including full swing, short game, putting and more! Fundamentals will be emphasized so whether you’re new to the game or an experienced player this series of lessons will be sure to improve your game.

The lessons will be held in the Rudovsky Indoor Golf Range of DuPont. The room is equipped with the most trusted and accurate launch monitor on the market, Trackman^®. The Trackman monitor and simulator provides teacher and student with valuable feedback that provides a path toward reaching the desired goal. Video analysis will also be included to aid in the learning process.

Data-Applied Strength Training

Fitness | Adult

Data-Applied Strength Training is a class for people of all comfort levels with lifting to incorporate technology into healthy strength training practices. Learn how to track and interpret your movement data using Enode, and how to make adjustments to your strength training using that data. Come and work with a Certified Personal Trainer in a group setting, whether you’re lifting for the first time, or want to optimize your strength goals.

Adult Level 5: Endurance Swimming

Aquatics | Adult

This course is designed to build swimming endurance. With a goal of being able to swim a quarter mile (400 yards) by the end of the class, participants will learn how to use a pace clock and be introduced to interval training. Each class will challenge participants to reach a new swimming goal.

Prerequisite: Completion of a Level 4 course or be able to swim 100 yards of continuous freestyle.

Tech Team

Aquatics | Youth 6 yrs +

Tech Team will focus on improving technique, speed, and endurance. Each workout will last 1-2 hours and will have a 10:1 swimmer to coach ratio. This program will work on starts, turns, endurance, as well as building strong sportsmanship.

Prerequisite: Children must have passed the American Red Cross Level 5 or its equivalent, be able to swim 100 yards continuously, and be comfortable swimming all 4 competitive strokes.

Level 5: Stroke Refinement

Aquatics | Youth 6 yrs +

Level 5 will provide students with an opportunity to develop coordination, stroke refinement and endurance in all strokes while learning flip turns and improving dives from the side and starting blocks.

Pre-requisite: Swimmers entering this level should be able to comfortably swim 25 yards of Front Crawl with side breathing, Backstroke and Elementary Backstroke. They should be able to swim 15-25 yards of Breaststroke, Sidestroke and Butterfly, be very comfortable in deep water and able to tread water for 2 minutes

Level 4: Stroke Improvement

Aquatics | Youth 6 yrs +

Level 4 will give swimmers the opportunity to refine their Front Crawl, Backstroke, and Elementary Backstroke while improving skills in swimming underwater, treading water, Breast Stroke, Sidestroke and Butterfly. Swimmer will also learn open turns and standing dives.

Prerequisite: Swimmers entering this level should be able to swim 15-20 yards each of Front Crawl with side breathing, Backstroke, Elementary Backstroke, and 5-10 yards of Breaststroke or Sidestroke. They should also be comfortable in deep water and able to tread or float in deep water for 1 minute.

Level 3: Deep

Aquatics | Youth 6 yrs +

Level 3 Deep is an advanced Level 3 class for youth swimmers who are comfortable in deep water, have participated in the Level 3 class and are working on completing the advanced Level 3 swim skills.  This class will focus on improving Front and Back Crawl, Elementary Backstroke, Sidestroke and Butterfly kicks.

Prerequisite: Swimmers entering this level should be comfortable swimming independently in deep water, be able to swim at least 10 yards on their front with breathing, at least 10 yards on their back with Backstroke and Elementary Backstroke and be able to tread water for 15-20 seconds.

Level 3: Shallow

Aquatics | Youth 6 yrs +

In Level 3 swimmers will continue putting previously learned skills together into full swim strokes. Topics covered in Level 3 include rotary breathing, Front and Back Crawl, Elementary Backstroke, Sidestroke and Butterfly kicks.

Prerequisite: Swimmers entering this level should be comfortable under the water, be able to float on their front and back without support for 10-15 seconds, be able to swim 5-10 yards on their front and back and be ready to begin attempting skills in deep water.

Level 2: Fundamental Skills

Aquatics | Youth 5 yrs +

Level 2 will expand and develop fundamental skills and marks the beginning of true locomotion skills. Topics covered at this level include: floating without support and recovery to a vertical position, underwater exploration, gliding, swimming on front and back, and treading water.

Prerequisite: Swimmers entering this level should be comfortable putting their face in the water and fully submerging underwater with minimal assistance. They should be able to float with minimal assistance on their front with their face in the water and on their back with their ears in the water. Participants should also be ready to attempt these skills without support.

Level 1: Intro to Water Skills

Aquatics | Youth 5 yrs +

Level 1 will help students feel comfortable in the water and learn basic swimming and safety skills that they will build on as they progress through the Learn to Swim program. Topics covered at this level include: airway control, floating with support on front and back, underwater exploration, kicking with support, entering and exiting the water safely and changing body positions in the water.

Preschool Level 3: Advanced Beavers

Aquatics | Youth 3 yrs - 5 yrs

This class begins the independent use of the swim skills developed in previous classes. Class size is still small with only 4 students and is taught on a tot-dock, but swimmers will work on floating, gliding and swimming with decreasing support from the instructor.

Prerequisite: Swimmers entering this level should be comfortable putting their face in the water and fully submerging without assistance.  They should be able to float with assistance on their front with their face in the water and on their back with their ears in the water and should be ready to attempt these skills without assistance.

Preschool Level 2: Intermediate Beavers

Aquatics | Youth 3 yrs - 5 yrs

This class will continue to develop the swimming readiness skills of airway control and floating and introduce gliding and supported kicks and arm movements.  Swimmers will begin to attempt some skills with minimal support from the instructor in preparation for independent swimming.

Prerequisite: Swimmers entering this level should be willing to put their face in the water and/or fully submerge their head with minimal assistance. They should also be willing to float on their back with ears in the water with support.

Preschool Level 1: Beginning Beavers

Aquatics | Youth 3 yrs - 5 yrs

This class begins the child’s on-their-own experiences in the water and is the first class without the parent in the water. Swimmers will learn basic swimming readiness such as bubble blowing, floating on front and back with assistance and underwater exploration. This class is taught on a tot-dock so that the students can stand in the water and begin to develop independent skills. Class sizes are 4 students per instructor.

Prerequisite: Swimmers entering this class must be at least 3 years old on the first day of class.

Parental supervision within the same pool area is required during all lessons.

Parent Beaver

Aquatics | Youth 2.5 yrs - 4 yrs

This class requires a parent to accompany the toddler into the water and is designed to build swimming readiness while beginning to build your toddler’s confidence and independence in preparation for classes without the parent in the water.  Parents and toddlers will be lead in fun activities designed to work on the basic skills needed for successful transition into the Beaver Swim Program.

Prerequisite: Toddlers must be at least 2.5 years old on the first day of class. A parent/guardian must accompany the toddler into the water. Toddlers not fully toilet trained must wear tight fitting rubber pants over a swim diaper.

Parent Toddler

Aquatics | Youth 18mo - 35mo

The main focus of the Toddler class is on building swimming readiness by emphasizing fun in the water. Parents and toddlers will be lead in songs and games as toddlers learn basic swimming movements and skills that will be expanded upon once he/she enters the Learn to Swim Levels.

Prerequisite: Toddlers must be at least 18 months on the first day of class. A parent/guardian must accompany the toddler into the water. Toddlers not fully toilet trained must wear tight fitting rubber pants over a swim diaper.

Parent Infant

Aquatics | Youth 6mo - 18mo

The main focus the Infant class is on water adjustment. Parents will learn how to safely support and hold their swimmer while learning to enjoy the water. Songs and games will be used to build a sense of comfort while having fun!

Prerequisite: Infants must be at least 6 months on the first day of class. A parent/guardian must accompany the infant into the water. Infants must wear tight fitting rubber pants over a swim diaper.

Adult Level 6: Pre-Masters Workout

Aquatics | Adult

This program is designed for the adult swimmer who wants to gain swimming endurance and learn the fundamentals of participating in a swimming workout. Pre-Masters will help prepare swimmers for either a Masters Swim Program or for the use of lap swimming as a form of aerobic exercise.

Prerequisite: Completion of a Level 5 course or be able to swim Front Crawl, Backstroke, and Breaststroke prior to taking this class and be able to swim 200 yards continuously.

Adult Level 4: Stroke Technique

Aquatics | Adult

This course will breakdown the timing, coordination, and power of each of the 6 strokes. With a focus on stroke technique, participants will work to improve their swimming form and increase stroke efficiency.

Prerequisite: Completion of Level 3 – Adult Intermediate or have the ability to swim 25 yards of freestyle, backstroke, and breaststroke and be comfortable in deep water.

Adult Level 3: Intermediate Swim

Aquatics | Adult

This course builds upon the skills learned in the Adult Beginner class. With a focus on fundamentals of core strokes such as front crawl, backstroke, elementary backstroke, and breaststroke, participants will continue to develop each stroke and build endurance.

Prerequisite: Completion of Level 2 – Beginner Swim or must be comfortable swimming on their front and back.

Adult Level 2: Beginning Swim

Aquatics | Adult

This course offers instruction on basic swim skills such as front crawl, backstroke, elementary backstroke, sidestroke and breaststroke. Beginner swimmers will learn the fundamentals of each stroke with a focus on water safety and comfortability in the water.

Prerequisite: Completion of Level 1 – Intro to Swim Basics or must be comfortable getting their face wet and floating on their front.

Adult Level 1: Intro to Swim

Aquatics | Adult

This course is designed for the true beginner who has little experience with swimming or who has swimming apprehension.  Instructors provide support, guidance, and patience to help you learn to enjoy and be safe in the water. The focus will be on floating, treading, changing body position and comfort.

Prerequisite:  Participants should be willing to stand in 4 feet of water and get face wet.

Intermediate Squash

Fitness | Adult

Already have intermediate squash skills? This class offers sequential shot exercises isolating specific regions of the court with greater complexity blended with 2 and 3 shot option drills to simulate real time match play. Consistent trouble-spots and common errors will be re-assessed, and short round-robin competition will roundup each session. Racquets, balls, loose athletic clothing, non-marking sneakers and lensed polycarbonate eye-protection are required.

Learning Squash

Fitness | Adult

Interested in learning how to play squash? Here’s an introduction to the basic stroke mechanics and rules of the game. In this course you will gradually address more challenging exercises as you demonstrate better shot control and efficient movement around the court. Strength, flexibility and fitness for the beginner are all considered through the lens of racquet skill acquisition and sharper overall execution. Drills designed to enhance consistency and address common problem areas are followed by round-robin games. Racquets, balls, loose athletic clothing, non-marking sneakers and lensed polycarbonate eye-protection are required.

Women and Gender Nonconforming Only Weightlifting

Fitness | Adult

Women and Non-Binary Weightlifting is designed to teach how to successfully and safely incorporate strength training exercises into your own goals in order to stay healthy and active.  Each class will incorporate both focus points for discussion as well as a routine that will progress over time to leave you feeling stronger, accomplished, and comfortabale in a gym setting!