Strength & Conditioning Coaching at Science for Fitness

In addition to single consultations, SFF offers monthly strength & conditioning coaching. We take an individualized, evidence-based approach to training since every person is different in their fitness goals and their biology. We have a keen appreciation for how age, sex, body size, and medical history can impact health and fitness. Whether you are an athlete looking to increase performance or just trying to live a healthier life, our first-hand experience and ongoing immersion in scientific literature enables us to offer you a unique training experience. If you have the time and dedication to follow a structured, customized program on your own, we will be happy to tailor one for you. The type of program we create will depend on your background and goals, but the key elements are as follows.


In nearly all cases we recommend that all individuals begin by building a base of strength using the Starting Strength method for strength training. This program gives the greatest gains in strength in the shortest period of time. As clients progress we apply more advanced programming based on their stage of training. Note that other strength training programs (e.g., bodybuilding, periodization for sports, etc.) are also available if they are more in line with your particular goals, but using Starting Strength is the most effective way to begin.


For those who want to improve their cardiovascular fitness and body composition, our programs use a variety of functional movements performed at high intensity. High intensity training programs, in particular those that use regulated work and rest periods (interval training), are most effective. These high intensity workouts can be performed in under an hour and simultaneously improve both your aerobic and anaerobic capacity.

Strength & Conditioning

For those who want a more well-rounded fitness program, we combine strength and conditioning with special consideration of the individual’s goals and ability to recover from different aspects of training. These programs have become increasingly popular as more and more people are seeing the benefit (and enjoyment) that comes from being very good at a variety of skill sets (strength, power, endurance, agility, stamina, coordination, etc.).


How is the online coaching interaction carried out?

Online coaching is conducted through the TrueCoach platform at no cost to our clients. Workouts are entered into the platform before each week begins. As clients complete their workouts they mark the pieces as done, add any notes or concerns, and upload videos for coaching feedback (if appropriate). Feedback is given to the clients by end of day the next day in the form of a written and/or video review. With customized coaching, adjustments to workouts are made on a day to day basis to keep clients progressing.

What equipment do I need for strength training?

The following equipment is highly recommended for strength training:

  • Barbell, collars, squat rack and a flat bench. [Required].
  • A variety of plates including the lowe rend sizes of 1lb/2.2kg. [Required]
  • Lifting shoes. These have a raised heel. The Rogue Do-Wind and Adidas Powerlifts are very popular.
  • A 3” leather belt. These can be purchased from Make sure your belt is the same size along its length (and not taller in the back than the front).
  • Wrist wraps. These are helpful for pressing, bench pressing, and when doing Olympic weightlifting movements. They can be purchased from
  • Knee Wraps. You don’t want anything that inhibits your motion or assists your lifting. The RehBand 5mm are a good choice and they can also be purchased from

What equipment do I need for conditioning training?

The equipment needed for conditioning depends on the type of conditioning that you are doing. In many cases clients only have certain equipment and the conditioning is then tailored around that.

If you plan to have more complicated conditioning pieces in your programing (i.e., WODS), the most useful equipment to own is:

  • Strength Equipment (see prior list)
  • Rower
  • Bike
  • Wall Ball
  • Jump Rope
  • Box
  • Dumbbells (some heavy, some light)
  • Kettlebells (some heavy, some light)
  • Gymnastics Rings
  • Pull-Ups Bar
  • Gymnastics Grips
  • Athletic Tape
  • Elastic Band Set