Who we help

Do you work with competitive athletes, former athletes, and busy professionals?
Yes. We coach competitive athletes and “lifestyle athletes” (busy former athletes) with programs tailored to goals, schedule, training age, and injury history.

I’m a former athlete—can you help me feel like an athlete again?
Absolutely. We rebuild your athletic base—strength, speed, mobility, and habits—so you move, look, and perform with confidence again.

Do you train youth athletes and adults differently?
Yes. Youth focus on movement quality and safe progressions; adults balance performance with time, recovery, and joint health. Same fundamentals, age-appropriate progressions.

Getting started

How do I know which program (in-person, online, or hybrid) is right for me?
We start with a consult and movement screen, then recommend the best fit based on goals, schedule, and access to equipment.

What does the onboarding process look like?
Intake + goals → movement assessment (video or in-person) → baseline testing → app setup → your first week of coaching.

How quickly can I start after I sign up?
Usually within a few days of your assessment and app setup.

Do you offer a consultation?
Yes—book a quick consult to see if we’re a fit and map your next steps.

Customization & programming

How are programs customized to my sport, role, and schedule?
We tailor training to your sport/position, training age, calendar, and equipment. Our GRIND Framework aligns training, nutrition, mindset, and habit systems.

How do you progress workouts and prevent plateaus?
Progressive overload, targeted deloads, regular testing (jumps, sprints, strength), and smart exercise rotation to keep you improving.

Can you build plans around limited equipment or home gyms?
Yes—effective plans with dumbbells, bands, and bodyweight. We also provide recommended starter kits.

What is the GRIND Framework?
A holistic system that integrates strength & power, fuel/nutrition, mindset skills, and daily habits to drive results in sport and life.

Online coaching logistics

What app or platform do you use for online training?
Our training app (iOS/Android) delivers workouts with video demos, tracks progress, and supports in-app messaging and habit tracking.

How do I submit form videos and get feedback?
Record on your phone and upload in the app. You’ll receive targeted coaching cues and adjustments.

How often do I check in with my coach?
Weekly check-ins plus in-app messaging; optional live calls as needed.

What happens if I miss a workout?
No stress—we adjust the week and keep you moving forward.

Equipment & space

What equipment do I need for online training?
Start with dumbbells and mini-bands; add pieces over time if you want. We’ll program to what you have.

Can I train effectively with just dumbbells and bands?
Yes. We’ve helped many athletes and busy pros get strong, fast, and durable with minimal gear.

Do you provide equipment recommendations?
Yes—curated lists for budgets and goals, from starter kits to home-gym essentials.

How much space do I need at home?
Most sessions fit in a 6–10 ft area. Speed/agility can be modified with short-space drills.

Performance, speed & strength

How do you improve speed, power, and agility safely?
We build from mechanics and strength to plyometrics and sprint progressions—volume and intensity scaled to you.

Do you offer position-specific drills (WR/LB, catcher/hitter, etc.)?
Yes—football position work, baseball throwing/catcher/hitter power, and more. We offer training for basketball, football, soccer, baseball/softball, wrestling and track and field.

How do you measure progress beyond the scale?
Jump tests, sprint/change-of-direction timing, strength reps/loads, mobility screens, and readiness check-ins.

How soon will I feel or see results?
Most feel better movement and energy in 2–4 weeks; performance metrics typically improve across 6–8+ weeks with consistency.

Lifestyle athletes & busy pros

Can I get results with 20–30 minute sessions?
Yes. Focused sessions + weekly consistency = real progress. We design “micro-cycles” for tight schedules.

How do you program around travel and family life?
Flexible plans, hotel/gym swaps, and minimal-equipment options—plus habit goals to stay on track.

I’ve got old aches (hip/knee/back). Can you modify the plan?
Yes. We incorporate mobility, stability, and smart progressions and coordinate with providers when needed.

How do you help with accountability?
Weekly check-ins, habit tracking, reminders, and Mental Performance Mastery tools keep you consistent.

Nutrition, recovery & mindset

Do you provide nutrition coaching?
Yes—behavior-based guidance, performance fueling habits, and simple templates to fit busy lives. (We don’t provide medical meal plans.)

How do you approach recovery and injury prevention?
Warm-up prep, mobility/activation, smart loading, sleep/stress strategies, and planned deloads to stay durable.

What is Mental Performance Mastery and how is it integrated?
Mindset skills (focus, routines, confidence, bounce-back) applied through daily reps—journaling prompts, breathwork, and game-day routines.

Do you coach stress, sleep, and habits?
Yes—simple, trackable habits that support energy, training quality, and recovery.

Pricing, policies & location

What are your pricing options and terms?
We offer 1-on-1, small-group, and online packages. Contact us for current rates and options.

Do you offer small-group or team rates?
Yes—discounted rates for small groups and team contracts.

Where are you located?
Bon Air, VA for in-person sessions; online coaching anywhere. Training is also available at a location of your choice for an additional fee.

What’s your cancellation and refund policy?

• Online and In-Person sessions may be canceled or rescheduled with a minimum 24-hour notice.
  Cancellations or changes made under 24 hours are not eligible for reschedule or refund.

• Clients may opt to cancel their membership or package at any time.

• Refunds will not be provided for any unused sessions and/or months of programming within the package.

• For clients seeking to pause their package due to extenuating circumstances, please reach out to your trainer for assistance. You are able to pause your package for up to 4 months.