WHAT WE OFFER
TRAINING SERVICES
From beginner to elite, we offer three pathways to help you build strength, perform at your best, and compete with confidence.
In-Person Training
Transform your fitness with one-on-one or semi-personal sessions designed exclusively around you. Gabrielle brings competitive volleyball experience and certified training expertise to every session — whether you're a beginner building a foundation or an athlete fine-tuning performance.
- ✓Fully personalized programming based on intake assessment
- ✓In-person sessions at FIT Carrboro (Chapel Hill)
- ✓Progress tracking, RAISE session notes, and regular program updates
- ✓Nutrition and recovery guidance
- ✓1-on-1 and semi-personal (2-on-1) options available
Online Coaching
Custom training built around your goals, your schedule, and your sport — or just your life. We coach athletes, weekend warriors, and everyday clients chasing strength, performance, and longevity. Thoughtful programming, real coaching, and accountability through your phone.
- ✓Custom 3-month program built from intake + video movement screen
- ✓Video form review with specific cues and technique feedback
- ✓Monthly 1-on-1 video call to review progress and plan ahead
- ✓Direct coach access Mon–Fri with 24-hour response time
- ✓Nutrition guidance, recovery support, and lifestyle coaching
Performance & Specialized Programming
Whether you're an athlete chasing peak performance or someone working through an injury and looking to get back to full strength, we build programs tailored to your specific goals. Jonathan and Gabrielle combine Division 1 sports performance methodology with hands-on coaching experience to deliver programming across a wide range of focuses — not just sports performance.
- ✓Sports Performance — periodized strength, power, speed & agility for athletes of all levels
- ✓General Fitness — structured programming for anyone looking to get stronger, leaner, or more active
- ✓Injury Prevention — proactive movement screening and corrective programming to keep you healthy
- ✓Return to Play — progressive rehab-to-performance programming for athletes coming back from injury
- ✓Vertical Jump & Explosiveness — targeted power development for volleyball, basketball, and more
- ✓Long-Term Athlete Development — age-appropriate training for youth through adult athletes
REMOTE TRAINING
Online Coaching
Custom training built around your goals, your schedule, and your sport — or just your life. We coach athletes, weekend warriors, and everyday clients chasing strength, performance, and longevity. Whatever you bring through the door, the same system applies: thoughtful programming, real coaching, and accountability through your phone.
WHAT YOU GET
A program built for you.
After an intake call and a video movement screen, we design a 3-month training plan around your goals, equipment, training history, and any limitations.
Month-by-month progression.
Programs are released one month at a time. You finish month 1 fully before moving to month 2 — no matter how long it takes. Travel, life, an off week? No pressure to rush.
Video form review.
Submit clips of your lifts and we'll send back specific cues, technique fixes, and intensity feedback so you keep progressing safely.
Monthly 1-on-1 video call.
A dedicated check-in to review progress, troubleshoot what's not working, and shape the next phase together.
Direct access between calls.
Text or email us anytime for quick questions — we respond Mon–Fri within 24 hours.
Nutrition guidance.
General recommendations on protein, hydration, fueling around training, and habit-building. We are not registered dietitians; for medical nutrition needs, we'll refer you to one.
Recovery & lifestyle support.
Sleep, mobility, and stress management folded into your plan — because results don't come from training alone.
End-of-program review.
A written summary of progress, wins, and next-phase recommendations at the close of your 3 months.
Whether you're prepping for a season, building back from injury, or just want to feel strong in your own body — we coach the whole athlete in everyone.
BUILD TIER
For clients training 2–3 times per week
Ideal if you're building consistency, balancing training with a busy life, or focused on long-term strength and health without high-volume demands.
START WITH BUILD →ELEVATE TIER
For clients training 4–6 times per week
Built for athletes and serious lifters chasing performance — sport prep, strength peaks, body composition, or competition-driven goals.
START WITH ELEVATE →Both tiers include everything listed above. The difference is volume, not value — your program is fully custom either way. Payment in full at start. Coaching begins once your intake form, movement screen videos, and signed agreement are received.
READY-TO-FOLLOW
TRAINING PROGRAMS
Browse our full catalog of structured programs — volleyball-specific, off-season, in-season, general fitness, speed & agility, and injury prevention. Follow along in-app with video demos and logging, or download the PDF.