The same training I run in the Richmond studio, for people who train at home, at their own gym, or who can’t get to Richmond. Two ways to do it.
How I train people
You don’t age evenly. Power goes first, then balance, then strength, then endurance. Most programs train the same things in whatever order. Mine trains what you lose first, with the methods that cost your joints the least, inside the time a working adult actually has.
Every session opens with one explosive lift while you’re fresh. Every phase has single-leg and balance work. You add weight to a main lift every session and we track it. Intervals live in the middle of the cycle, every cycle. You retest at the end and see the change in numbers, not feelings.
Twenty years of coaching, 1,000 or so clients, some for decades. Everything in the app and the coaching is what I’d put you on if you walked into the studio.
Two ways to train with me
SFY app
Run my program on your phone
- Daily sessions built for your equipment and your days per week (3 or 4)
- Beginner on-ramp if you’re starting out: two sessions a week, about 25 minutes, five movements
- Weights, PRs and retests tracked for you
- Food-first nutrition that doesn’t make you weigh anything
- $19 a month or $159 a year, 7 days free. Or $99 once for one 22-week cycle, no subscription.
Coached by Derek
The app, plus me looking at your training
- Everything in the SFY app
- A 20-minute video call to start: your Snapshot results, your history, your setup
- A 15-minute check-in with me every two weeks, booked on the calendar so nobody drifts
- Before each check-in I review your app log and adjust the plan myself
- $79 a month, 10 people at a time
That’s less than one hour of in-person training at the studio, and it covers a full month of check-ins, plan changes and the app. Questions first? Ask me.
Start with the Snapshot
Five tests, five minutes, a chair and something to hang from. You get a score and the one capacity that’s falling off fastest for you. Either way you train with me, this is where we start.
Who this is for
You want to be strong and capable for a long time, not shredded by June. You might be training around an old injury. You read about sit-to-stand tests and one-leg balance and want a program that takes them seriously. Plant-based, or curious about it, is a bonus, never a requirement.
Questions
Do I need a gym?
No. The app has gym, home and bodyweight versions of every session. Home needs a pair of adjustable dumbbells and something to hang from.
How is this different from the studio?
Same program, same coach. In the studio I’m standing next to you. Online, the app runs the session and, on the coached tier, I review what you did and adjust.
Can I switch?
Yes. Start on the app, move to coaching when you want eyes on you, or the other way around.
What if I’m a Root Force client already?
Ask me. Studio clients use the app for their non-studio days.
If you’ve been meaning to start, this is the version that doesn’t need you in Richmond.