THE

F R A M E W O R K

1-On-1 Training

"THE STANDARD"

- 01 BUILD YOUR PROGRAM

Referencing the National Academy of Sports Medicine’s (NASM) Optimum Performance Training (OPT) model, Jacob will account for various factors including your age, schedule, available equipment, previous exercise experience, and current ability—as well as your recovery, personal preferences, and long-term progression strategy.

10 min - CHECK-IN/WARM-UP

Check-in to see where you're feeling that day mentally & physically followed by light active stretching.

- 02 TRAIN TO YOUR STANDARD

Depending on your goals, we may meet anywhere from 2-6 days per week. A Standard training session can take the shape of many forms, but this is what you may encounter on a typical one hour session —

10-15 min - MOVEMENT PREPARATION/ ACTIVATION

Dynamic movements (think mountain climbers & jumping jacks.) raise heart rate, and activates blood flow to your muscles.

This allows the mind & body to fully connect and prepare you to push yourself sustainably through the session and beyond.

15-45 min - PRIMARY TRAINING

This is where the real work begins.

Purposeful strength and resistance training challenges your body, builds functional strength, and drives measurable progress—all through movements selected around your ability, goals, and individual needs.

45-55 min - CONDITIONING/ACCESSORY WORK

The challenge doesn't end there.

Conditioning & accessory work are an essential part of falling to your STANDARD. If you haven't broke a sweat by this point, you sure will now. We're talking peak intensity.

We're talking change.

55-60 min - COOL-DOWN/RECAP

Did you feel that? Yeah, us too.

After pushing the limits of your body, it demands to be treated with proper respect and care. Partake in a static stretch and hold circuit , engage in a brief summary on the current session, and schedule your next session.

Then we do it all over again.