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Training Program Teams
Train on your own, but never alone. With Lumberjacked or Resilient, you’ll do the same workouts as other men and women across the country. Even though you might workout by yourself, you’re not alone. You’ll have others to rely on for encouragement, support, and guidance. And you’ll have Tom to help you along the way as well, even if it means modifying a workout to fit your needs.
Lumberjacked
Most popular program for middle-aged men
Build muscle you can see through a flannel shirt and strength and stamina to get the job done, no matter how hard it is or how long it takes. This is not for wimps.
- 3-5 workouts per week, 50-70 minutes per session
- Gym membership for full home gym required
- Focus is on building muscle and strength first, with the secondary benefit of fat loss and improved stamina
- Programming is ongoing, based on an annual calendar so you don’t need to change programs, the program changes over time for you.
Resilient
Most popular program for middle-aged women
Build conditioning and stamina that not only gets you leaner and fitter, it also helps you handle the stress and pressure of everyday life.
- 4-5 workouts per week, 50-60 minutes per session
- Gym membership for full home gym required
- Focus is on building physical endurance and a lean physique first, and strength second, using mostly resistance training with some cardio
- Programming is ongoing, based on an annual calendar so you don’t need to change programs, the program changes over time for you.
Short-term / Time-Based Program
I’ve developed the following programs for those with specific, time-based goals and needs. Most clients who complete one of the programs below move on to one of the ongoing programs above.
Genesis
12-Week Program
New to resistance training? I developed Genesis as the perfect gym-based program for beginners. You’ll develop skills and strength in the movements most important for long-term success with strength training.
- 4 workouts per week, 40-60 minutes per session
- Gym membership or full home gym required
- Improve mobility and movement proficiency which prepare you for Lumberjacked or Resilient
ACFT
12-Week Program
Want to prepare for the Army Combat Fitness Test? This 12-week program will make sure you raise the bar on test day.
- 4-5 workouts per week, 50-70 minutes per session
- Gym access or full home gym required
- Program is progressive, so it starts out with a much lower weekly intensity and training volume than it ends with
- Active military get special pricing
Hypertrophy at Home
4-Week Program
Stuck at home for a short time, or due to a government shutdown? This 4-week program will help you build or maintain muscle with minimal equipment when used for a short period of time.
- 4 workouts per week, 25-40 minutes per session
- Bodyweight, bands, and playground equipment used in the program
- Focus is on building muscle and maintaining lean mass without access to a gym
High-Intensity at Home
4-Week Program
Like Hypertrophy at Home, this program is intended for short-term use to help you maintain your conditioning and body composition when you don’t have access to a gym.
- 5 workouts per week (3 bodyweight resistance training, 2 cardio), 25-40 minutes per session
- All workouts use only bodyweight
- Focus is on maintaining or improving body composition and overall conditioning
- Programming is ongoing, based on an annual calendar so you don’t need to change programs, the program changes over time for you.
Road Warrior
4-Week Program
Traveling for work or pleasure without a gym nearby? Take a sack of resistance bands with you and follow this program.
- 4 workouts per week, plus optional active recovery sessions
- Resistance bands or body weight used for each exercise
- Workouts take 25-40 minutes
More options coming soon!
#ITrainWithTom
Every Client Gets…
- Periodized training program: Annual programming with 6-12 week training blocks based on specific fitness goals (i.e. strength, conditioning, lean mass, speed, power, etc.)
- Exercise, set, rep prescriptions: Specified training variables to make ensure you get the results expected in each training session
- Training history record: Sets and reps are saved after recording them for reference during future training sessions to help ensure you push yourself beyond past performances
- Video/written exercise demonstrations and instructions
- Food tracking
- Group messaging, training technique critiques, support, and encouragement
- App syncing with Apple, Garmin, MyFitnessPal, and more
- Ongoing 2-way messaging with me to answer personal fitness questions and provide support
Custom program memberships also get…
- 1:1 Nutrition & Lifestyle Coaching Calls
- Totally personalized training and nutrition programs
- Custom program membership is $299 per month