ATHLETE PERFORMANCE TRAINING — UPSTATE SOUTH CAROLINA
BUILD ATHLETES THAT DOMINATE THEIR SPORT
Most youth training programs just make athletes stronger. That's not enough. We build sport-specific speed, power, and durability that actually shows up on the field, court, and course.
On-site at The Vault — 807 Holland Rd, Simpsonville, SC
THE PROBLEM WITH MOST YOUTH TRAINING
GETTING STRONGER IS NOT THE SAME AS GETTING BETTER AT YOUR SPORT
Research published in the National Library of Medicine confirms that general strength training alone does not automatically transfer to athletic performance. A stronger athlete who can't apply that strength to their sport's specific movement patterns won't outperform the competition. That's where most programs stop — and where we start.
WHAT MOST GYMS DO
The same squat, bench, deadlift program for every athlete regardless of sport. A football lineman and a golfer doing identical workouts. No movement screening. No periodization. No plan for their season.
WHY IT DOESN'T TRANSFER
A baseball pitcher needs rotational power. A soccer midfielder needs lateral agility and repeated sprint recovery. A golfer needs hip mobility and anti-rotation stability. General strength alone doesn't build those qualities.
WHAT 4BALANCE DOES DIFFERENTLY
Every program is designed around the movement demands of the athlete's sport, their position, and their season schedule. Strength is the foundation — but power, speed, agility, and sport-specific conditioning are what make the difference on game day.
WHO WE TRAIN
ATHLETES FROM EVERY SPORT. EVERY LEVEL. EVERY SEASON.
Whether your athlete is chasing a starting spot, a scholarship, or the next level — this program is
designed to give them the edge their competition doesn't have.
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HIGH SCHOOL & CLUB ATHLETES
Baseball, softball, football, soccer, basketball, golf, tennis, volleyball, track, lacrosse, swimming, wrestling, cheer, and more. If they compete, we train them.
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MIDDLE SCHOOL ATHLETES BUILDING THEIR FOUNDATION
Ages 12 and up. We teach movement quality, coordination, and age-appropriate strength development before adding intensity. The right foundation prevents injuries and accelerates development later.
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OFF-SEASON & PRE-SEASON ATHLETES
Structured off-season development and pre-season prep designed around their sport's calendar. Come back stronger, faster, and more resilient than when the season ended.
THE 4BALANCE ATHLETE METHOD
HOW WE BUILD STRONGER, FASTER, MORE RESILIENT ATHLETES
Every athlete starts with an assessment. From there, we build a program around their sport, their
body, and their goals — not a cookie-cutter template.
01
ASSESS
InBody body composition scan, movement screening, and sport-specific baseline testing. We know exactly where your athlete stands before writing a single rep.
02
PROGRAM
Custom strength and conditioning plan built around their sport, position, and development stage. Periodized around their season so in-season, off-season, and pre-season all have different programming.
03
TRAIN
Coach-led sessions at our training facility. Every rep supervised, every movement corrected. Speed work, agility, plyometrics, strength, conditioning — programmed specifically for their sport's demands.
04
TRACK
Monthly InBody scans and performance benchmarks. You see the numbers change. The athlete sees their game change. Parents see the investment paying off.
WHAT EVERY ATHLETE GETS
NO ADD-ONS. NO SURPRISES. EVERYTHING IS INCLUDED.
Every athlete training program at 4Balance Fitness includes the full stack — not just the workouts.
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CERTIFIED PERSONAL TRAINER
Every session is coached one-on-one or in a small group. Your athlete is never unsupervised.
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INBODY BODY COMPOSITION SCANS
Track muscle gain, fat loss, and hydration with clinical-grade data — not guesswork.
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PERSONALIZED NUTRITION PLAN
Fueling for performance. Meal guidance built around training load, body composition goals, and real-life schedules.
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SPORT-SPECIFIC PROGRAMMING
Rotational power for baseball and golf. Sprint mechanics for football and soccer. Court speed for basketball and tennis. Explosiveness for volleyball and track. Every program matches the demands of their sport.
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RECOVERY SERVICES
Infrared sauna and compression therapy access to accelerate recovery and reduce injury risk between sessions.
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MONTHLY PROGRESS REPORTS
Parents and athletes get transparent data showing exactly what's improving and what's next in the program.
THE PARTNERSHIP
ON-SITE AT THE VAULT BASEBALL TRAINING & SPORTS PERFORMANCE
4Balance Fitness is the official strength and conditioning partner at The Vault — a premier baseball and softball training facility in Upstate South Carolina. While our partnership with The Vault started with diamond sport athletes, 4Balance trains competitive athletes from every sport. The Vault handles skill work for baseball and softball. 4Balance handles the physical development side for all athletes. You don't have to be a baseball player to train here.
▸ Located at 807 Holland Rd, Simpsonville, SC 29681
▸ Batting cages, HitTrax, and baseball/softball lessons at The Vault
▸ Strength, conditioning, nutrition, and recovery by 4Balance — for all sports
▸ One location for complete athlete development
▸ Train your sport skills AND your body under one roof
FOR PARENTS
WHAT TO EXPECT WHEN YOUR ATHLETE TRAINS WITH US
We know you're investing in your kid's future — not just another gym membership. Here's how we treat that responsibility.
Every athlete starts with a free assessment so we can show you exactly where they are physically and what the plan looks like to get them where they want to go. No pressure. No hard sell. Just data and a conversation.
SAFE, SUPERVISED TRAINING
Every session is coach-led. Your athlete is never left alone with a barbell and a YouTube video. Certified trainers supervise every rep.
REAL DATA, NOT HYPE
InBody scans and performance benchmarks give you objective proof of progress — not just "they seem faster." You see the numbers.
BUILT AROUND THEIR SEASON
Programming adapts to in-season, off-season, and pre-season demands. We don't run the same program year-round.
NUTRITION THEY'LL ACTUALLY FOLLOW
No extreme diets. Practical fueling strategies built for teenagers who still eat school lunch and go to Chick-fil-A.
YOUR ATHLETE'S FREE ASSESSMENT IS WAITING
InBody body composition scan. Movement screening. Sport-specific
baseline testing. No cost. No commitment. Just clarity.
FREQUENTLY ASKED QUESTIONS
COMMON QUESTIONS FROM PARENTS & ATHLETES
What age can athletes start training?
We train athletes ages 12 and up. For younger athletes, we focus heavily on movement quality, coordination, and building a strength foundation before adding intensity.
Does my athlete need prior gym experience?
No. Many of our athletes have never touched a barbell before their first session. We teach everything from scratch with proper form and progression.
What sports do you train?
All of them. Baseball, softball, football, soccer, basketball, golf, tennis, volleyball, track, lacrosse, swimming, wrestling, cheer — any competitive sport. Every program is built around the specific movement demands of that sport.
How often should my athlete train?
Most athletes train 2-3 times per week. We'll recommend the right frequency based on their sport, season, and schedule during the initial assessment.
Is this just weightlifting?
No. Programming includes strength training, speed and agility work, sport-specific movement patterns, conditioning, mobility, and recovery protocols. It's a complete performance system — not just getting stronger.
Can my athlete train here during the season?
Yes. In-season programming is designed to maintain strength and reduce injury risk without interfering with practice and game schedules.
Do you accept HSA/FSA?
Yes. Training at 4Balance Fitness is eligible for HSA and FSA reimbursement.
What's the difference between 4Balance and The Vault?
The Vault specializes in baseball and softball skill training — batting cages, hitting lessons, pitching instruction. 4Balance handles the physical side — strength, conditioning, speed, nutrition — for athletes in any sport. We share the same building but are two separate businesses. You don't have to be a baseball player to train at 4Balance.
How is this different from training at a regular gym?
At a regular gym, athletes get a generic program — the same squats and bench press regardless of sport. Research shows that general strength alone does not automatically transfer to athletic performance. Our programs are built around the specific movement patterns, energy systems, and physical demands of each athlete's sport. That's the difference between getting stronger and getting better.
READY TO GET STARTED?
Book your athlete's free InBody assessment and see exactly where they
stand. No commitment required — just data and a plan.
Customized personal training, nutrition coaching, and athlete performance in Upstate South Carolina. Since 2009.
TRAINING
Personal Training Semi-Private Training Flex Training Open Gym Remote Training Athlete Performance PeptidesCONTACT
807 Holland Rd
Simpsonville, SC 29681
(864) 387-5929 [email protected]M–F: 5:00am – 7:30pm
Sat: 7:00am – Noon
Sun: Closed
Serving: Simpsonville · Five Forks · Mauldin · Fountain Inn · Greenville · Downtown Greenville · Greer · Taylors
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