SFGT is an in-person resistance training program that focuses primarily on strength development. Our intention is to address the needs of those who seek structure and objectivity in their training approach. In our system, multiple sessions are used as the building blocks to form 6-week long functional phases in which the program content is organized and delivered in a systematic fashion. Each training phase consists of two sessions per week and is structured with two options containing different arrangements of muscle groups and movement patterns:
Total-Body Training
Lower/Upper-Body Split Training
Through careful manipulation of the exercise variables according to our periodization model, intensity and volume in training sessions vary to accelerate improvement and manage exercise stress. This is designed to decrease the risks of injury, maladaptation, and overtraining.
The objectives of this program extend beyond just strength development, as we also offer the opportunity to learn and practice principles that are central to optimizing physical training. You will gain proficiency in performing fundamental movement patterns with the elements of tactical strength and conditioning to develop purposeful strength. Our multilateral development model incorporates other aspects of training that assist in strength gains, such as muscle hypertrophy, mobility, and plyometric training. For training longevity, injury prevention and efficient motor control are also integrated into the training sessions and targeted through the utilization of concepts such as DNS. Ultimately, our program attempts to provide its participants with the training skills and knowledge needed in order to become more self-sufficient in their physical training journey.
Training as a group in a goal-driven environment is known for its positive impact on human behavior through boosting aspects such as motivation and adherence. This is all mainly due to the effects of striving for a mutual purpose – completing a workout together is certainly a big one! Designed and instructed by our expert strength and conditioning professional, our group training system helps our clients reap all of the benefits of training in a group setting while providing the participants with the opportunity to individualize their training experience. The customization is based on the skill level, goals, and preferred training pace. The maximum trainee / trainer ratio of 6:1 ensures that every participant receives personal attention and help.
Our spreadsheet-based training platform enhances data collection and tracking, which allows our participants to make objective training-related decisions. It’s also where we access training programs to input our numbers during workouts, display the training log, and monitor trends. The only requirement is a Google account, just open our documents in Google Sheets to start collaborating.
All in all, our training system is the opposite of rigid, but not random.
30-Minute Consultation: $39 (first one is free of charge)
Spreadsheet Program Design: $49 per 6-Week Exercise Routine
After checking the availability status on the live group training schedule below, contact our trainer to discuss details and have your questions answered. Our trainer will then prompt you to fill out the intake form and book your 55-minute complimentary one-on-one session. Besides addressing things related to your training program, hands-on practice in this session will prepare you for the group training.
No. Due to the structured nature of our training system, joining an ongoing group is only possible the first and the fourth week of each 6-week phase. It is also possible to create a new group with a minimum of three people in certain circumstances – please reach out to discuss what’s possible.
Sessions can be rescheduled without any limitation before their expiration date, which is 180 days from the date of purchase. Although, keep in mind that finding availability based on your preferences may be difficult due to possible changes in the number of participants in each phase and group.
Each session is 75-minute long and attending the first 15-minute period is optional but highly recommended to optimize performance. It is mainly designated for low-intensity preparation activities such as breathing and mobilization.
No. Your trainer will always prioritize current clients and ask you if you plan on continuing before you run out of your sessions. In order to guarantee your spot, we also encourage purchasing a number of sessions that is sufficient to cover the duration you wish to participate in advance.
It’s not a requirement. However, that’s one of the main advantages of our training system. Our spreadsheet is loaded with information and designed to allow expressing all the programming variables, but it’s also possible to simplify the layout based on how much detail you prefer to see at a time. The likelihood of achieving your desired goals will be increased by applying the info and directions provided in your training program. Recording and tracking your performance during sessions will also minimize guessing and enable us to troubleshoot and modify your program more accurately.
Training programs are only designed for group sessions and adjusted according to individual needs and goals. Even though twice /week strength training may be sufficient for some people, supplementing our group sessions with solo training is strongly recommended to increase the rate of strength development and to address other essential components such as cardiovascular training. We also offer solo program design at an additional cost – check our services.
Absolutely, please reach out to us at info@strengthforwardtraining.
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Hi, my name is Berk and I’m a fitness professional with 10+ years of experience in working with a highly diverse clientele in personal and group training settings. I moved to the US in 2016 to actualize the desire to serve my new community for their physical training and embrace a role in improving our collective health. My professional goal is to enhance individuals’ life quality through guiding them to optimize their movement and increase their physical abilities/capacities. The primary objectives of this goal are developing effective training programs and implementing teaching methods based on scientific principles, in order to safely improve physical performance and increase injury resistance with targeted outcomes specific to individual preferences – ultimately assisting my clients towards a healthier and more active lifestyle.
