How do I approach training?

For each client, the goals are the same, but the path to get there may be different. Here's my approach to creating a robust and resilient individual.
If we can accomplish the 4 items below I truly believe in my heart and through experience with clients that people can unlock new personal growth potential

↳ This begins with one habit, stacking wins each and every day and growing yourself towards a more robust + resilient future.
strength
The base of the entire tree - Might seem obvious but it is the most important by far. What is strength? It is a muscles ability and capacity to produce force in a number of different situations. Strength is the foundation for all performance whether it is athletic or trying to move boxes while you're cleaning out your house. If you're not strong nothing else matters, so this is the first thing I look to accomplish with clients, because without it we might as well be trying to build a house with no foundation. Muscular strength, tendon strength, strength in all planes and at YOUR body's accepted range of motion all fall under this umbrella.
Main Goals
for Gen Pop

Creating relative strength

through Strategic Load Management

Strong in all planes of motion

essential core stability

for athletes

Creating relative strength

through Strategic Load Management

Strong in all planes of motion

essential core stability

High RFD (Rate of force production), creating the ability  to be strong, fast and explosive in all planes of motion

explosive power gains

Energy Systems
A comprehensive training program encompasses all THREE (yes there are three) types of energy systems to create the most robust individual possible. Higher energy system capacity = more energy to do more work within a session, on the field or just in life! Higher energy system reserves means we can recover quicker, perform for longer and overall be healthier. This means more energy for hiking, surfing, household chores, sex (yes lads and ladies, it will help), higher resiliency to cardiovascular/metabolic disease and an overall greater HEALTHSPAN.
Main Goals
for Gen Pop

Aerobic base first

building foundational endurance

Always touching all 3 types

create resiliency in all 3

for athletes

Aerobic base

building foundational endurance

Sport specific energy systems - Football demands differ greatly from soccer, soccer from basketball

adapting training for specific sports​

stability
To me, stability means to gain an understanding of how the body is moving through space and how physical tasks get accomplished. Becoming proprioceptive means figuring out and utilizing the best movement strategy for the task at hand. Dr. Peter Attia put it succinctly in his book, Outlive, "Stability is the subconscious ability to harness, decelerate or stop force."
Main Goals
for Gen Pop

Main movement pattern competency

developing functional movement skills

Challenge the musculoskeletal system with different variations of the main movement patterns. This will lead to enhanced control in movement and new neural pathways being formed to musculature to accomplish tasks.

enhancing motor control & stability

for athletes

Main Movement pattern competency

developing functional movement skills

Look deeper at joint angles, positions and speeds accessed during play, training program is designed to reflect those requirements and create robust movement capabilities.

optimizing joint mobility & strength

Resiliency
With strength being the base pillar, resiliency is the ultimate goal of what we are looking to do. We want to create the most resilient, robust human possible (this applies to Gen Pop or athletes). In my training programs I look to create musculoskeletal resiliency, cardiovascular/metabolic resilience and injury resiliency. Combining the pillars of Strength, Energy Systems, and Stability leads to this outcome. One of the most positive downstream effects is a bit subjective, but in my experience another byproduct is incrwased MENTAL resiliency - Putting yourself through willful stress and work leads to increased levels of fortitude, confidence and willingness to do difficult tasks
Main Goals
for Gen Pop

musculoskeleltal RESILIENCY

get strong, reduce injury risk

Cardiovascular/Metabolic resiliency

Get fit, stay fit, stay healthier

for athletes

Tissue Tolerance

Reduce likelihood of soft tissue injuries in sport

Cardiovascular/metabolic resiliency

Perform at your best when others are sucking wind

My biggest goal is to guide and educate. Help you understand your body further so you can take it further.
get started

Start your human high performance journey today.

Fitness | Lifestyle Questionnaire

Common questions

Feel free to reach out with any questions or concerns. I’m here to help guide you on your fitness journey and ensure you have all the information you need to get started.
Schedule a Consultation
What are your qualifications?

I currently hold Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT) through the NSCA. I have had the privelege of working with over 1000 athletes and general population members and over 10,000 hours of coaching/on the floor experience.

How will you create a personalized workout and lifestyle plan for me?

Based on your initial questionnaire responses and our first conversation - I will tailor the program with a few goals in mind: 1. Accessibility - Trying to make it as low barrier to entry as possible from a movement/equipment standpoint 2. Drive adherence/consistency - This plan won't be so overwhelming to start you can't stick with it, based on our objectives, strategy and tactics we will have 1-2 goals a month to get to 3. Driving adaptation - The strength training part of the program is all designed with one thing in mind, promote adaptation within the systems we are looking to target.

How will we communicate and track progress?

Communication - I am available via text message and truecoach almost always, I give my clients a 12 hour window for me to respond. We will also have (at least) 1 check in call every 1-2 weeks so we can discuss wins, losses, form or course corrections we need to take. A longer 1x/month call will happen at the end of every month to review the months peaks and valleys. Truecoach is the training app I use and it allows for tracking of weights/progression over time!

How do you handle adjustments to the program if I have injuries or limitations?

That's where we can thrive best as a team. When injuries occur or limitations imposed, it allows me to gain better insight into how you move and your body responds. From there we can create an action plan that is phsyiologically sound and get you back to 100% as quick as we can.

dempseyshane4@gmail.com
+1 619 603 1823
California, San Diego
@daneshempsey
Schedule a Consultation
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