Three programs,
short by design.

The Foundation is the eight-week starter block. It is the program I hand to every new client who wants to know what actually working with me is like. Nothing here is fluff. Nothing here is designed to sell you a longer program before you know if this one works.

We do three sessions a week for eight weeks. Every session is written by hand the night before, based on how the last one went. The first two weeks are movement quality — squat, hinge, press, pull, carry. I want to see how you actually move before I load anything heavy. This is the part of the process most gyms skip. It is the part that decides whether you injure yourself in week five or not.

By week four you'll have real numbers on the primary lifts and a clear sense of what your body actually does when somebody's watching it. By week eight, we'll re-test — and most clients are shocked by how much the numbers have moved without any of the drama that usually comes with getting stronger.

The Foundation is where nearly every client starts. It's not a downsell. It's the block that tells us both whether we should keep going into The Build.

The Build is the three-month arc. This is the program most clients arrive already knowing they want — the twelve weeks where the numbers on the primary lifts climb noticeably, where the composition of your body shifts visibly, and where the wedding suit, competition, or beach trip starts actually feeling like a plan and not a wish.

We run three sessions a week across three phases. Weeks one through four we rebuild the training rhythm and set the foundation loads. Weeks five through eight we push volume and strength — the sessions get harder, the numbers get honest, the sleep starts mattering. Weeks nine through twelve we peak, refine, and photograph the result.

Nutrition inside The Build is simple. I don't sell you a meal plan. You hit a protein floor at every meal, drink water, and eat vegetables you'd feed a friend. Once that's automatic — usually around week four — we can talk about the more precise stuff. If you're the type who likes numbers, the nutrition calculator on this site will get you to the right starting point.

The Build is where the deepest results happen. It's also where the catchphrase becomes real: you can, trust the process. Three sessions a week for twelve weeks is enough. I promise.

Inner Circle is the ongoing 1:1 coaching relationship. It is the program clients graduate into after The Build, when the training is a part of their life and the question stops being 'do I have time for this' and starts being 'what's the next thing I want my body to do.'

We meet weekly for a written check-in, monthly for a phone or video call, and I write every session's program the night before — same as always. Some Inner Circle clients train exclusively online, and I've had clients from Dallas to as far away as the west coast running the program by video. Some are in person in Arlington. Both work.

The Inner Circle is capped. I take a small number of clients into it because the whole method depends on me thinking about each of them the night before. That doesn't scale, and I don't want it to.

Small-group training in Arlington. Cap of six per session. Written the same way — by hand — but tuned to the group's collective level. Group training is where a lot of my clients discover the version of themselves that competes better with somebody next to them than alone with a phone.

This isn't a bootcamp. Nobody yells. Music stays reasonable. What you get is a group of adults working through progressive, structured strength and conditioning together, with me on the floor watching every rep.

For the client who used to play something — soccer, basketball, tennis, wherever — and wants to get back on the field without getting hurt on the way. Sports-specific programming is built around the demands of the sport, the age of the athlete, and how many pickup games a week we're actually preparing for.

Comes from personal experience. I know what it takes to prepare a body for competitive sport. I also know what it takes to keep a forty-year-old body playing well past when it wanted to quit.

Full online coaching for clients who can't get to Arlington. Program written the night before, delivered by dawn. Weekly video check-in. Form review by video for every primary lift.

The bar for online is higher than in person — you need to be able to film yourself and be honest about how the week actually went. If you can do that, the results are the same as the in-person clients.