All new clients will be required to fill out a health history form and sign a personal training agreement.  The other requirement will be a fitness and movement assessment, which allows me to understand what fitness level you are currently at, and also if you have any muscle imbalances, flexibility restrictions, compensation patterns, or injuries.  This is important information for me to know when it comes to designing your workout.  It allows me to know what level of intensity will be right for you, and what specific exercises will be most beneficial or should be avoided.  I think the biggest problems with workout programs that don’t have any personalized elements is that they don’t take into account what exercises should be avoided.  If someone has shoulder impingement problems and the workout has them performing a military press, you can’t just scale back the sets and expect it to work for them.  The exercise should not be done in the first place.

Individual training sessions are one hour in length and they allow me to cover every aspect of a well rounded training session.  They typically include a dynamic warm-up, power/agility exercises, functional strength training, core exercises, metabolic training, and flexibility/mobility drills. The way we delegate time for each mode of training depends on your goals and what is revealed in the fitness assessment.

Semi Private: (2 to 5 people)  You can join with up to four other friends or strangers to share a coaching session.  Each person still receives their own personalized workout but they will share their workout sessions with others.  I will move around from client to client as I deem necessary and try to spend equal time with each one.  Most warm-ups and cool-downs will be done together.  This is a perfect option for someone who wants to save money but still receive a personalized workout without me analyzing their every move.  You can sign up with some friends or I will connect people who are interested.

Group or Team Training: (6 to 20 people)  This is a great option for larger groups or those wanting to workout with a larger group.  I have been the unofficial strength coach for several Southern Oregon University teams which includes a couple of seasons with SOU Softball, and several seasons with SOU Volleyball which I currently still work with.  As a group, we will come together on a common goal and I will design a training plan to get us there.  We will follow one workout as a team and I am there to oversee it.  Goals could range anywhere from losing weight and increasing general health to specific sports related goals for groups such as endurance athletes or recreational sports competitors.  In general, workouts would include a dynamic warm-up, power training, strength training, core work, and a cool-down. Contact us for training rates!

MovNat Workouts: (up to 8 people) MovNat training consists of learning techniques in 9 movement skills which include balancing, climbing, crawling, jumping, lifting/carrying, running, and throwing/catching.  The training is not only functional, but also practical!  A typical training session will include technique practice and a combination workout(combination of techniques) for conditioning.  The only requirements are that you don’t mind getting on the ground, getting dirty, and having fun!