Comprehensive, science-backed programs designed for every fitness level and goal.
Perfect for beginners starting their fitness journey. Learn proper form, build fundamental strength, and establish healthy movement patterns.
Advanced strength training program focusing on compound movements, progressive overload, and periodization for maximum gains.
Dynamic movement program combining mobility, flexibility, and functional strength for improved athleticism and injury prevention.
The Foundation Builder is a comprehensive 12-week program designed specifically for individuals new to structured training or returning after an extended break. This program focuses on establishing fundamental movement patterns, building a base level of strength, and developing the habits necessary for long-term fitness success.
Every aspect of this program is designed with the beginner in mind, from exercise selection to progression methods. You'll learn proper form, understand training principles, and build confidence in your ability to train effectively and safely.
Focus on learning proper form for fundamental movements: squats, hinges, pushes, pulls, and carries. Low intensity, high focus on technique. Introduction to basic strength training concepts.
Progressive loading begins. Introduction to compound movements with gradual increases in volume and intensity. Development of work capacity and muscular endurance.
Continued strength development with more complex movement patterns. Introduction to periodization concepts. Preparation for intermediate-level training.
The Strength Mastery program is a 16-week periodized training system designed for intermediate to advanced trainees seeking to maximize strength gains. This program employs advanced periodization techniques, including linear and undulating periodization, to drive continuous adaptation.
You'll work through carefully structured training blocks that systematically develop strength across multiple rep ranges and movement patterns. The program includes detailed progression protocols, recovery strategies, and technique refinement for advanced lifters.
Higher volume, moderate intensity (65-75% 1RM). Focus on muscle growth and work capacity. 8-12 rep ranges with 3-4 sets per exercise.
Moderate volume, higher intensity (75-85% 1RM). Transition to strength-focused training. 4-6 rep ranges with 4-5 sets per exercise.
Lower volume, maximum intensity (85-95% 1RM). Peak strength development. 1-3 rep ranges with 3-5 sets per exercise.
Active recovery and technique refinement. Preparation for next training cycle. Moderate intensity with focus on movement quality.
Movement Flow is an ongoing program that combines mobility work, flexibility training, and functional movement patterns. This program is designed to improve movement quality, prevent injuries, and enhance overall athleticism regardless of your primary training focus.
Unlike traditional programs with fixed durations, Movement Flow is a sustainable practice that can be integrated into any training routine. It's particularly valuable for those recovering from injuries, experiencing movement limitations, or seeking to improve their movement quality alongside other training.
Comprehensive hip mobility work addressing flexion, extension, rotation, and lateral movement. Essential for squats, deadlifts, and daily movement.
Shoulder mobility and stability work to improve overhead positions, pressing movements, and prevent common shoulder issues.
Multi-planar spinal movement to maintain healthy spine function and support all other movements.
Ankle mobility and foot strength work to improve squat depth, running mechanics, and overall lower body function.
Get personalized guidance and support to ensure you're on the right program for your goals.
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