What makes a good Speed, Strength, and Conditioning Program?

  1. Natural selection leads an athlete towards his natural strengths. Proper training can develop these strengths into increased performance on the playing field. Performance Specialists at ProjectMOVE have the knowledge and experience to help athletes maximize their full potential at every age and skill level.

The human body has an incredible capacity to build and improve. Under the right training system, there seems no limit to it’s capabilities. A proper training program considers the unique demands of the sport and seeks to create a multi-dimensional athlete by exposing him/her to various speed, strength, power, and core movements – particularly those inherent in the athletes sport.

The majority of human movement begins in the core, drives force into the ground, and proceeds to the extremities. In addition to the way the body recruits specific muscle fibers, sport movement also recruits specific energy systems to supply fuel during activity. The energy system used is dependent on the power requirement and duration producing the action. Think it as developing the right fuel, for the right engine, for the right activity. This is why functional movement training is so essential for sport specific training. We understand the importance of programming to improve sports performance, not just for overall fitness.

The youth athlete’s body is constantly growing and changing. Exposing the athlete to a variety of skills, movements, and training environments develop a strong athletic foundation to build a specialization. Neuromuscular adaptation (muscle memory) achieved as a youth athlete is critical to the successful development of sports skills as the athlete matures. Proper coaching, age and sport specific programming, performance nutrition, and an athlete’s passionately driven heart leads to great success on the field of play.

At ProjectMOVE, we are professional coaches capable of creating the right program for every athlete utilizing our education, experience and state-of-the-art training facility. We are recovery and treatment professionals because every athlete pushing their bodies to the extreme needs of performance and hence recovery and repair. Typically only college and professional athletes treat their body with such care. However, we, at ProjectMOVE believe every athlete should have access to the tools and training needed to fuel their talents and passion.


How long do workouts take at Project Move?

An average training session is approximately one hour in length. The first part of the training session involves warm up, mobility work for muscular and joint restrictions, and technique for movements that will be performed during the WOD (Workout Of the Day). The next part of the session is a specific set of movements combining elements from gymnastics, cardiovascular training, and weight training in a short, intense sequence, lasting anywhere from just a few minutes to 20 minutes. The final portion of the training session is the cool down and flexibility/mobility work to be sure that the muscles and joints are healthy moving into the rest of your day.

Our Performance Team

Shane Miller

Shane Miller

Owner, Head Coach, CrossFit Level 1 Trainer

Shane is a nationally recognized speed, strength, and conditioning coach, personal trainer, speaker, and founding partner of ProjectMOVE in Littleton, Colorado - a world class facility that provides speed training, strength and conditioning, CrossFit, personal training, therapeutic massage and bodywork, yoga, nutrition, chiropractic and physical therapy programs.  

With over 15 years of experience, Shane currently coaches youth, collegiate, and professional athletes, CrossFit competitors, obstacle course racers, fire fighters, police, and military operators to achieve elite level performance in their given field.

Shane directs all day to day operations of ProjectMOVE. Tasks include leading a team of world class trainers, coaches, and doctors, program writing for CrossFit GPP and competitors, sports performance, and managing an extraordinary facility.

Shane Miller was born & raised in Colorado as the oldest of four children. Spending his days on the athletic field, he developed a passion for athletics and all aspects of fitness. While playing NCAA Division I Baseball for Liberty University he solidified his dream of becoming a collegiate strength and conditioning coach.

Upon graduation he began his coaching career at the University of Nebraska under the tutelage of Boyd Eply; aka, “the Godfather of Collegiate Strength and Conditioning.” While under Shane’s coaching and program design the baseball team won two Big 12 Titles (2003, 2005), two regional titles (2003, 2005) and a College World Series appearance in 2005. During this time Shane coached 7 players who achieved 1st team All-Big12, 3-1st team All-Americans, and 4 future major league players.

Dr. Steven Capobianco

Dr. Steven Capobianco

Human Movement Advocate

Dr. Capo is a practicing sports chiropractor currently holding a Diplomate in Rehab from the ACA, in addition to a Performance Enhancement Specialists certification from the NASM. He focuses his attention on identifying movement dysfunction in an attempt to recover from injury and enhance human performance. He is the current medical director of RockTape (Kinesiology Taping Company)  and authored the “Fascial Movement Taping” manual and lectures globally on human movement and functional taping methodology.

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Dr. Jim Hoven

Dr. Jim Hoven

CrossFit L1 Trainer, Board of Sports Physicians

Dr.Jim  Hoven is a Level 1 CrossFit Trainer.  He has completed his Diplomate in the American Chiropractic Board of Sports Physicians.

He has completed his Functional Movement certification in SMFA (Selective Functional Movement Assessment). He is a member of the Board of Sports Physicians. He is a certified acupuncturist and a NAET practitioner. He has completed certification in Rocktape Fascial Movement Taping level 1 and 2 and is a Rocktape instructor.

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