How far is Gate 14 from Redondo Union High School?

Gate 14 is at 130 E. Grand Ave, El Segundo. Redondo Union High School is at 1 Sea Hawk Way, Redondo Beach — approximately 12-15 minutes by car via Sepulveda Blvd. The drive is a direct north-south route.

What sports do Redondo Union athletes train for at Gate 14?

Gate 14's coached barbell program applies to all Sea Hawk sports: football, basketball, volleyball, baseball, soccer, track, swimming, and water polo. The foundational strength movements build the physical platform that every sport requires.

Is Gate 14 good for Redondo Union athletes aiming for college sports?

The coaching quality at Gate 14 matches what college S&C programs deliver. Sea Hawks who want to compete at the collegiate level benefit specifically from coached barbell training — it builds the strength base that college coaches look for and that college S&C programs develop in Year 1.

Can Redondo Union athletes start at Gate 14 with no strength training experience?

Yes. The coached class format at Gate 14 teaches movement patterns from scratch. Athletes with no barbell experience are coached from day one, starting with appropriate loads and building progressively. No experience is required to start.

Redondo Union Sea Hawks: Strength Training at Gate 14

Redondo Union High School (Sea Hawks) sits at the south end of the Beach Cities stretch. At 1 Sea Hawk Way, Redondo Beach, RUHS competes across the full CIF Southern Section varsity calendar — football, basketball, volleyball, swimming, water polo, track, and more — in a city with a strong athletic culture and a beach community that values physical performance.

Gate 14 at 130 E. Grand Ave, El Segundo is 12-15 minutes north on Sepulveda. For Sea Hawks who want to train beyond what their school program provides — specifically the coached barbell S&C that builds the physical foundation for higher-level competition — Gate 14 is the direct option.

What Redondo Union athletes need in the off-season

Redondo Union's sport seasons follow the standard CIF calendar. Most sports have a 3-5 month off-season that is the primary window for physical development. What most RUHS athletes do with that window is informal — pickup games, running, recreational activity. What the highest-performing athletes do is train systematically.

The gap between a well-prepared off-season and an unprepared one shows in the first weeks of preseason. Athletes who spent the off-season building a strength base are physically ahead when practices begin. Those who did not spend the first weeks of the season just catching up.

The barbell movements that transfer to Sea Hawk athletics

Squats and hip hinges build the leg and hip strength that powers sprinting, jumping, and changes of direction. Every field and court sport at RUHS — football, soccer, basketball, volleyball — benefits from these patterns.

Upper body push and pull builds the shoulder stability and pressing/pulling strength needed for swimming, water polo (particularly relevant at RUHS, which has a strong water polo program), volleyball, baseball, and football.

Single-leg work (split squats, step-ups) develops the unilateral stability that reveals and corrects asymmetries. In a sport like soccer or basketball where direction changes are constant, single-leg strength is a direct performance variable.

The 12-minute drive as an advantage

Redondo Beach athletes who want access to a dedicated S&C coach have limited options within the city. Gate 14 is 12-15 minutes away in El Segundo — a direct drive with no significant traffic on off-peak hours.

The proximity makes consistent training realistic. Athletes who can reach a coached gym easily are athletes who train consistently. Consistency is the primary driver of physical development.

What coached training looks like in practice

A Gate 14 session for a high school athlete:

Coach-assigned load based on the athlete's current capacity
Full warm-up and movement prep
Main barbell work: 2-3 compound movements
Accessory work: posterior chain, single-leg, shoulder health
60 minutes total

No programming decisions required. A coach corrects form in real time. Progressive overload is managed across sessions. The athlete shows up and trains.

See high school athlete strength training in the South Bay for the full framework. See Gate 14 membership options or contact the Gate 14 team.