Super Sets
It is very common for people to use supersets and drop sets for hypertrophy. I have identified a better way to train that not only adds more size, but you're going to get faster and stronger at the same time. We do this using low rep sets for a higher number of sets. Instead of 3x10, we use 10x3 and that is what we call SUPER SETS. This is a 4-5x per week training system that will hone in on one movement per day and 2 muscle groups. This is the most popular training program I offer to increase myofibril strength and hypertrophy. You don't have to be an athlete to train on this program, but you do have to love the iron and have some experience in training to thrive on Super Sets.
$39 per month | App Based | Cancel Anytime
PDF Versions Available, no membership required
Reps and Sets: Day Zero
It is the most asked question, how many reps and how many sets should I do??? The answer is highly dependent on the person's abilities and goals. For that reason I have created a training system that will match you to the level of programming you need. This program can truly be for anyone. Day Zero is for the person who may be newer to training and it utilizes more machine based exercises. Some of the main goals for the Day Zero program is to increase work capacity, increase exercise proficiency and establish a baseline for strength and endurance. This program is 3x per week and it includes cardiovascular training with a high focus on zone 2 fitness. You will also have the guidance of a coach when you join the app version. There are also PDF versions available to check out. Start your free 10 day trial today!
$39 per month | App Based | Cancel Anytime
PDF Versions Available, no memberships required
Reps and Sets: Beginner Barbell
It is the most asked question, how many reps and how many sets should I do??? The answer is highly dependent on the person's abilities and goals. For that reason I have created a training system that will match you to the level of programming you need. Beginner Barbell is a simplified free weights training program that keeps you progressing week to week using traditional linear progressions and deloads as needed. I have successfully used this program for younger athletes learning to train as well as adults new to strength training and free weights. The coaching notes are tailored to this level of lifter and you will learn many great concepts and principles while you train from the detailed coaching notes. Some topics include importance of nutrition, why we use the exercises we use, some basic education on soreness, and MANY other tips and tricks around form and technique.
$39 per month | App Based | Cancel Anytime
Reps and Sets: Intermediate Barbell
This is a 12 week program written in four 3 week waves. Intermediate Barbell is a continuation from Beginner Barbell, although you don't have to start at Beginner Barbell if you are already past the beginner stage. This is a movement based program that does not utilize any machines. I used an upper/lower hybrid split and more advanced programming to lower rep sets. Two days a week are primarily lower body and the other two are primarily upper body. My coaching notes provide A LOT of context and I will even offer substitutes and proactive problem solving on exercises, reps etc that I know may need to be adjusted person to person. If you have been working out for a while and are looking for structure, education and a balanced strength regimen, then this program is for you. This program is offered in both the app version and the first 12 weeks are available in PDF version.
$39 per month | App Based | Cancel Anytime
PDF Versions Available, no memberships required
Reps and Sets: Advanced Barbell
If you are an avid strength athlete with experience under you belt, this is the most aggressive training program I have to offer. These programs are the same ones I use for off season powerlifters and I've had both drastic and longterm results from women and men lifters over the years. This training system is a 4x per week split. We focus on a press, squat and deadlift variation each week. You will hit each pattern 2x per week. One session you will focus on intensity and max effort and then second session you will look to drive up tonnage using low rep sets in a high medium low undulating rep scheme. I've programmed smart ways to manage fatigue allowing you to not need to use deload weeks. This program is all about training harder AND smarter. The coaching notes are what really create the most value to ensure you're both learning the system and understanding why you're doing what you're doing and of course the how. I've seen a lot of programs out there and I've never seen one come close to the detail that I offer on all of my programming. Currently this option is only available on the app.
$39 per month | App Based | Cancel Anytime
RX Tactical Training
This training system caters to all levels of military personnel, firefighters, police and first responders. Once you complete the training survey, we will be able to modify your program to fit your specific needs. Training can include preparing for ACFT, CPAT, or any other fitness test you may need to prepare to conquer. We recognize there are specific needs that this group faces and the training is aimed to meet those needs. As you've seen on my other program descriptions, you will receive an email once you start a membership. The email will contain a questionaire that will allow us to modify the program to fit your needs.
$39 per month | App Based | Cancel Anytime
5 Tool Strength and Power
The program is specifically for baseball and softball players. This program can support athletes from beginner to experienced and is modified to fit your position and training needs specific to the time of year. The program is tailored for summer ball, fall off season, pre season, in season and post season to match the demands and needs of each athlete. Training needs such as rotational strength and power, grip strength and some arm strengthening exercises are a major pillar in this program on top of the general strength training that all sports receive. If you're an athlete, all my programs will come with a FREE performance testing guide and I will help you facilitate your pre training testing and provide dates for retesting. When you start a membership you will receive an email with a questionnaire that will allow us to modify programming to your needs!
$39 per month | App Based | Cancel Anytime
College Prep Athletes
This is a training group for any sport, or for athletes that play multiple sports. You questionnaire will help us modify your training to fit your sport season. If you're in-season, off-season we will tailor the program to fit your needs. The program will include speed and agility and any other pillar of performance you need depending on how you answered your quiz. For this program option, you will need full access to a gym as well as space for speed and agility if you made that selection. If you're an athlete, all my programs will come with a FREE performance testing guide and I will help you facilitate your pre training testing and provide dates for retesting. Expect an email after you start a membership that will include a questionaire that will help us modify the programming to your specific needs.
$39 per month | App Based | Cancel Anytime
Powerlifting
I have supported a team of powerlifters for the past 5 years. I provide incredibly detailed training plans for both off season training and contest prep. All of my training is laid out for you with a ton of education so you know the plan exactly and can focus on training and progressing towards your goals. I will help you with selecting a meet, deciding on weight classes, weight cuts, weight gains, meet day strategies and for local lifters meet handling is also an option. In my time working with powerlifters I've had the pleasure to work with and help lifters achieve many state and national records including 2 world championship titles! Let's get your next record together! Once you start your membership you will receive an email with a questionairre to help us place you on the programming that you need!
$120 per month | App Based | Cancel Anytime
PDF versions available, no membership required
Team or Group Training Programs
One of my more popular programming options is with teams or even corporate groups. Team and group programming is built specifically for your team. Whether you coach a baseball team and need training support throughout the calendar year, or you run a corporate program and you want to offer a training program to you and your employees to create healthy habits and a strong company culture, we will create the perfect program just for you. This program option offers reduced rates and flexible payment options. Payment can be set up to be paid from one account OR it can be set up to be collected from each team member that is participating in the program. That means a company or a booster club is able to pay directly each month OR the payments can be set up directly from the participants. Group rates are as follows
10-19: $35 per person
20-29: $33 per person
30-50: $30 per person
50+: $27 per person
Schedule a Call to Start
Custom Programming
Sometimes I don't have the exact program for you, no worries I will just create it! A custom program would require a scheduled phone or video call. I will learn about your goals and needs with an in depth conversation and create the perfect program design specific to your goals, needs, time and equipment availability. This will typically require a 3-5 day lead time for me to build your program. Schedule a call below and let's get to work!
$180 per month | App Based | Cancel Anytime
Hire me as your personal Coach!
Transform your fitness journey with our Executive Coaching Membership! Whether you’re an athlete chasing peak performance or a go-getter aiming to feel your best, this is for you. Get personalized training plans, regular video or phone check-ins with me, your dedicated coach, plus expert nutrition guidance from a registered sports dietitian—all tailored to your goals. With tons of added support to meet your unique needs, this is more than a membership—it’s your all-in-one success package. Whatever you need, we will provide it! Join today and let’s crush it together! Once you apply we will reach out and schedule a 1 on 1 video call.
$599 per month | Cancel Anytime
