STAGES Training System

“Proper progression is mastery of one level of development before proceeding to the next.”

-Dr. Gray Cook, founder of the Functional Movement Screen


Elite level athletes and recreational sport enthusiasts have similar movement requirements. In fact, we all need to squat, run, twist and move things with our arms, and we need to be able to perform these skills without asymmetry or compensation. This last part is important, because fitness involves an inherent strain be placed on the body. Without careful management of movement quality, this strain can increase our propensity for injury, and when we're injured all other fitness goals go unrealized. This necessitates the inclusion of injury resistance as the top priority in any training program. 

Although we all need to focus on improving our injury resistance, it'd be unrealistic to expect this to be the driving force in our training.  Most of us have a personal goal, whether it be gaining strength, flexibility or changing our physique. Despite these differences, I believe we should all be approaching fitness the same way.

Over the years I have realized that those who make the most profound physical changes have taken their time to master the fundamentals. Having done that, they shift their focus to building an athletic physique. Injury resistance is a primary consideration throughout the process, and movement quality is always established before adding intensity. A consistent sleep schedule and high quality nutrition are always emphasized. By using this step-by-step approach add addressing every facet of fitness, these individuals achieve their aesthetic goals as part of the natural order of improved strength and performance. This is the method I personally subscribe to. 

Although this style of training may seem intuitive, the majority of fitness professionals remain stuck in the old paradigm of producing fatigue and muscle soreness with little, or no regard for an individual’s movement compensations, level of exercise proficiency or correct program progression. Lifestyle and nutrition are seldom given the consideration they deserve. This style of training is a recipe for injury. Additionally, this method very rarely leads to long-term improvement in strength, performance or aesthetics.

In the search for a better way, I developed STAGES Training System. STAGES is a training protocol that seeks first to develop unrestricted, high quality movement patterns and bolster injury resistance, then build strength and performance on top of this newly established foundation. STAGES also incorporates a HIIT style conditioning program and food/life coaching to ensure you’re taking care of every facet of your health. In addition, STAGES provides extra coaching during the period you need help the most (in the beginning!) and packs exceptional value into each stage of the training cycle.

The ethos of STAGES Training System is NOT to keep you as a paying client, but help you develop all the tools you need to successfully manage your own fitness program. The goal is to have all STAGES trainees master not only exercise and food fundamentals, but also the essential method of exercise programming. I also help you foster the inner discipline necessary to take full ownership of your fitness at the programs conclusion.

Below you’ll find more detail on the ins and outs of STAGES. As always, please feel free to ask me directly if you have any questions!

STAGE 1: Fundamental Fitness

In STAGE 1 you will establish movement authenticity. This means re-claiming the patterns that allow high levels of injury resistance, strength and speed.

STAGE 2: Foundational Strength

In STAGE 2 you’ll leverage the skills you learned in STAGE 1 to begin building a foundation of strength.

STAGE 3: Advanced Performance

In STAGE 3 you’ll take the foundational strength of STAGE 2 and apply it to dynamic, full body functional movement.