Do you want to improve your performance?

Join our community of insiders by subscribing to our performance newsletter!

    We won't send you spam. Unsubscribe at any time.

    ×

    Athlete: A person who has the willingness to strive to be a little better than they were yesterday.
    With this goal, an athlete aims for injury reduction, a progression of abilities, and goal achievement. This could result in a new masters swimming record or a grandmother who can deep squat and play with her kids. We all have a little athlete in us and my programs are designed to meet you where you are and unearth your potential. 

    Sound like you? Welcome home! 

    Below you will find multiple fitness training programs to fit your needs. Whether you have access to your bodyweight and some resistance bands or a full-fledge training center, there is a route for you to see progress. 

    New to the training process? Do not worry! There is a way for you to learn, build comfort levels, and progress. 

    Are you a seasoned veteran? Great! We have options to drive your performance even further and expose you to new ways to achieve success.

    What to expect

    From the moment you join a program, I take the guesswork out of your training process. You will get detailed video instruction of each movement, parameters for how to progress on a weekly basis, and the ability to message me whenever you need a helping hand. Everything is delivered to you on a user-friendly app platform so your training is always at your fingertips. You'll even hear from me regularly, checking in on your progress and offering additional tips. 

    The only thing you need to bring is the effort and commitment to the process. Results only occur if you complete the sessions and strive for improvement. If you are complacent and unwilling to participate fully, you can not expect the results you desire. 

    Your Starting Point

    Each program starts with a movement assessment. This will pop the hood on your current strengths and weaknesses. From there, I will reach out with some specifics you should focus on throughout your 12-week training program journey. This way you can get rid of limitations and maximize your results.

    Training Format

    Each program is 12 weeks in length and broken into three cylces. You can start, re-start, or repeat the program as often as you would like, as you will have lifetime access. 
    Foundation
    Each training program starts with a foundation cycle. This cycle equips you with the skills needed to excel and get the most out of the program. You will be challenged in was different from your past and your body will start the adaptation process. 
    GROWTH
    The second phase takes your foundation and builds upon it. This cycle is all about improving your strength and increasing your ability levels. Variations of exercises progress and become more challenging.
    PERFORMANCE
    This is where we bring it all together. At this point in the program, you will feel like a seasoned pro when it comes to format and expectation. It gets fun seeing all that your body can accomplish! 

    Training Sections 

    Each program follows a similar format. This allows you to see success with one program and then progress to a new program after completion. Some of the training blocks you will encounter include...
    TRAINING PREP
    This is where we prepare your body for movement and work on your limitations. Tight shoulder? We will work on your range of motion. Prone to a groin pull? Stability exercises are in place to prepare your body with a holistic approach. People who have completed these programs point to the Training Prep segment as a game-changer for injury reduction and pain management.
    PHASE PREP
    This section takes the Training Prep segment and sends things up a notch. Now that you have gone through one block of preparation, this block prepares you for what is coming up in your training session for the day. This will help boost your movement foundation and correct underlying inefficiencies that result in pain, injury, or sub-par performance.
    POWER FOUNDATION
    Think of power as the ingredient that gives you a new set of gears. Want to swim faster, have more speed in your local pick-up basketball game, or keep up with a toddler with endless energy? Power is your friend!  
    STRENGTH FOUNDATION
    ​Think of strength as body armor. Having the right balanced approach with your strength training helps you avoid the nagging injuries that derail your ability to go out and participate in the things you love. I take a smart, scientific approach to building strength so you feel comfortable with the process the whole way. 
    POSTURE FOUNDATION
    ​Remember when your mom would yell at you to sit up straight? Well, it turns out mom was right! Posture is a key ingredient to performance across a lifetime. Breakdowns in posture cause pain. It is that simple. This section focuses on correcting your posture and building a body that is adaptable for years to come. 
    CONDITIONING
    ​Do you think of conditioning as going for long drawn out runs or stationary bike rides? These sections are completely different. With each of these sections taking under 20-minutes to complete, you will complete an effective conditioning session without the dread of a long time of repetitive motion. You will also enjoy a nice metabolic effect that can lead to positive body composition changes. 
    RECOVERY
    The training stimulus is important but your times of recovery is when progress comes to light. Each training program comes with a recovery routine to complete on your off days. 

    Equipment Needs

    Each program is going to require different levels of equipment. Browse the programs below and see what options best fit your needs and resources. The good news is that if you start a program and are unable to complete an exercise variation due to equipment or ability, you can reach out for a substitution request. I will respond and adjust your program accordingly. 
    DEVELOPMENTAL ATHLETE
    99

    ​one-time fee
    Bodyweight, Bands 
    Three 45-Minute Sessions Weekly
    Two Recovery Session Weekly
    Good for beginners, returning after a long layoff, or as a travel program.
    Additional Training Resources Via Website
    Coach Messaging Service
    COMPETITION ATHLETE
    99

    ​one-time fee
    Barbell, Dumbbell, Medicine Ball, Bands, Pull-Up Bar
    Three 60-Minute Sessions Weekly
    Two Recovery Session Weekly
    Good for experienced who are comfortable with basic barbell movements.
    Additional Training Resources Via Website
    Coach Messaging Service
    MASTERS ATHLETE
    99

    ​one-time fee
    Dumbbell, Bands, Pull-Up Bar, Foam Roller
    Three 60-Minute Sessions Weekly
    Two Recovery Session Weekly
    Good for intermediate who are looking for a smart training program without the barbell.
    Additional Training Resources Via Website
    Coach Messaging Service

    Hear From Lifelong Athletes

    Don't take our word for it! Hear from some of the clients who have completed training with The Lifelong Athlete. 

    Want access to all programs for one flat fee? 

    If you are looking for an absolute steal, you can access all of my training programs for one flat fee. This is over 36-weeks of training built out for you to follow, complete with coach messaging. You can complete the programs as many times as you wish and you will always have access to these programs. You will also get access to the Athlete Portal where new resources are constantly added to help you build a deeper understanding of the training process.


    ALL TRAINING PROGRAMS
    199

    ​one-time fee
    Over 36-Weeks Of Training
    Additional Training Resources Via Website
    ​Coach Messaging Service

    Services

    Membership
    Athlete Foundation 
    Custom Training

    Company

    About
    Blog

    Support

    Contact
    ​Privacy

    Address

    PO Box 1180
    Chambersburg, PA 17201
    © COPYRIGHT 2020. ALL RIGHTS RESERVED.
    Website Design by My Personal Trainer Website