Training Programs

We offer a variety of training programs designed to meet different goals, schedules, and fitness levels. Whether you're brand new to exercise or an experienced athlete, we have a program that fits your needs.

One-on-One Personal Training

Our flagship offering is individualized personal training where you receive the trainer's complete attention throughout your session. This format provides:

• Customized programming based on your specific goals and limitations
• Constant form correction and technique coaching
• Flexible scheduling to match your availability
• Modification of exercises in real-time based on how you feel
• Accountability and motivation from a dedicated coach
• Faster results through optimized programming and execution

One-on-one training is ideal for people with specific injuries or limitations, those new to exercise who need extra guidance, and anyone who wants maximum results from their training time.

Semi-Private Training

Train with a partner, friend, or small group (2-4 people) at a reduced per-person rate while still getting personalized attention. Semi-private training offers:

• Camaraderie and mutual accountability
• More affordable than one-on-one training
• Individual program design for each participant
• Built-in workout partners for motivation
• Fun, social atmosphere while getting great results

We can match compatible training partners if you don't have your own group.

Specialty Programs

Injury Recovery Program: Specialized training for people recovering from injuries or surgery. We work with your medical team to provide safe, effective rehabilitation through progressive strength training. See our Injury Recovery page for details.

Senior Fitness Program: Age-appropriate training focusing on maintaining independence, preventing falls, preserving bone density, and staying active. We understand the unique needs of older adults and design programs that are both safe and challenging.

Street Smart Martial Arts: Reality-based self-defense training that teaches practical skills for personal safety. Build confidence, fitness, and actual defensive capabilities. Learn more on our Street Smart page.

Athletic Performance Training: Sport-specific strength and conditioning for athletes looking to improve their competitive edge. We develop power, speed, agility, and injury resistance through targeted training.

B.E.S.T. Technique Sessions

Bio-Energetic Synchronization Technique is available as a standalone service or integrated with your fitness training. This gentle therapy addresses pain, stress patterns, and the mind-body connection to optimize your overall wellness. Visit our B.E.S.T. Technique page for more information.

Program Design Philosophy

Regardless of which program you choose, our training follows evidence-based principles:

Progressive Overload: We systematically increase the challenge over time—whether that's adding weight, increasing reps, or advancing exercise complexity. This progressive approach is essential for continued improvement.

Periodization: Your program varies in intensity and focus throughout the year to prevent plateaus and overtraining while optimizing results. The National Strength and Conditioning Association identifies periodization as a key factor in long-term training success.

Individualization: We account for your unique anatomy, injury history, lifestyle, and goals. There's no one-size-fits-all approach—your program is designed specifically for you.

Balance: Programs address all major movement patterns and muscle groups to prevent imbalances and ensure comprehensive fitness development.

What to Expect

Initial Assessment: Your first session includes a comprehensive assessment of your:

• Health history and current conditions
• Previous exercise experience
• Goals and priorities
• Movement patterns and any limitations
• Baseline strength and fitness levels

This information guides your program design and helps us track your progress.

Program Design: Based on your assessment, we create a customized program with specific exercises, sets, reps, and progression plan. Your program evolves as you improve.

Ongoing Coaching: During sessions, we provide hands-on coaching including:

• Demonstration of new exercises
• Form correction and technique refinement
• Motivation and encouragement
• Education about why we're doing what we're doing
• Adjustments based on how you're feeling each day

Progress Tracking: We track your workouts, monitor strength gains, and periodically reassess to ensure you're moving toward your goals.

Flexible Scheduling

We offer training sessions throughout the week to accommodate various schedules. Sessions can be scheduled:

• Same time each week for consistency
• Flexible scheduling for varying work schedules
• Early morning, midday, or evening options
• Weekend availability

Training Frequency Recommendations

How often should you train? It depends on your goals and recovery capacity:

2x per week: Minimum frequency for continued strength gains and health benefits. Good for beginners or very busy schedules. The U.S. Department of Health and Human Services recommends at least 2 days of strength training weekly.

3x per week: Optimal for most people balancing results with recovery. Allows for full-body training or upper/lower splits with adequate rest.

4-5x per week: For serious athletes or those with specific performance goals. Requires careful programming to manage recovery and prevent overtraining.

We'll help you determine the right frequency based on your goals, schedule, and recovery ability.

Getting Started

Ready to begin? Starting is simple—just reach out to schedule your initial assessment. We'll discuss your goals, answer your questions, and design a program that sets you up for success.

No prior experience necessary. We've worked with everyone from complete beginners to experienced athletes, and we'll meet you exactly where you are.