Beginner Programs

For who:

  • High School Athletes

  • College Athletes

  • Adult Athletes

  • Athletes with 0-1 year experience with weight training and the Olympic Movements

  • Program includes training progressions in becoming proficient in the Clean / Olympic & Strength Movements

  • All Sports

  • All Skills


Beginner Strength Program

Beginner - Strength Program - Online Program

12 Weeks - 3 Days a week - 36 workouts

Warm up, Demo Video library, Exercise Cues & Nutrition

Cost: $170 in Total (That is about $4 per workout)

*For 12+ Week Programming contact us at

The fundamentals. This program is for athletes that have the foundational movement patterns mastered and are looking to begin a sport specific weight training plan. Athletes should choose this program if they are looking to develop strength as well as learn Olympic weightlifting progressions. TRAINGAINZ programming goals are to provide our athletes with strength training that is designed to enhance strength in the off-season, maintain strength in-season, stay healthy, and help reduce the risk of injury.

The best way to keep your athlete healthy, injury free, and competing is done through specific comprehensive year-round training.

Our programs are individually designed by ability level to maximize performance and body awareness.


Beginner - Conditioning / Speed & Agility Program - Online Program

4 Weeks - 3 Days a week - 12 workouts

Warm up, Agility Diagrams, Time Trials, Timed Rest Intervals and Nutrition

Cost: $85 (That is $7 per workout)

*For 4+ Week Programming contact us at

Energy System Development!

An explosive cardio Conditioning strength workout that incorporates 3 intense circuits of endurance, strength, and plyometric exercises that are designed to lean muscle, strengthen the core, increase endurance. Speed & Agility programmed for the athlete to utilize basic speed to sport-specific movements.  We use cone drills with varied steps and movement patterns, coupled with various start positions, to enhance coordination, foot speed and the ability to compete in open space.