Programs
Four programs, one plan. Your coach decides the mix each twelve-week block and adjusts it every four weeks, so you never have to choose between getting strong and feeling good.
Strength
The spine of every plan. Squat, hinge, press and pull, coached rep by rep, with loads that climb a little each week and reset every twelve weeks.
A typical session
- A ten-minute warm-up written for the day's lifts
- Two main lifts with the coach at the bar
- Two or three accessories for the weak link we found in your assessment
- Loads logged in the app before you leave
Good for
Anyone who wants to get strong safely, from first barbell to first meet.
Conditioning
Sleds, bikes, rowers, carries and the occasional hill. Hard, measured, and short enough to repeat tomorrow. No burpee marathons.
A typical session
- A test every four weeks, so the numbers mean something
- Intervals set from your own results, not from a leaderboard
- Twenty to thirty-five minutes of work, never more
- Heart rate tracked for the athletes who want it
Good for
Runners, cyclists, weekend athletes, and lifters who gas out on the stairs.
Mobility
Thirty minutes of hips, shoulders and spine, three times a week on the schedule. The quiet work that keeps the heavy work feeling good.
A typical session
- Positions you actually lift from, held and loaded
- A short routine for home, filmed by your coach
- Progress measured at every four-week review
- Small groups, no music, no rush
Good for
Desk workers, anyone over forty, and every athlete on the Strength program.
Recovery
Rest is written into the plan, not hoped for. A quiet floor, breathing work, sleep coaching and a monthly check-in on how you are actually feeling.
A typical session
- A recovery session on the schedule every week
- Sleep and stress reviewed at every monthly check-in
- Deload weeks planned in advance, not after an injury
- Foam rollers, bands and a corner with no clocks
Good for
Everyone. Especially the members who think they do not need it.
This week on the floor.
Every coached session is capped at twelve athletes with three coaches. Book from the app up to seven days ahead; the floor stays open between sessions for members on a plan.
Monday
- Strength
- Strength
- Mobility
- Conditioning
- Strength
- Strength
- Conditioning
Tuesday
- Conditioning
- Strength
- Strength
- Mobility
- Youth
- Strength
- Recovery
Wednesday
- Strength
- Strength
- Mobility
- Conditioning
- Strength
- Strength
- Conditioning
Thursday
- Conditioning
- Strength
- Strength
- Mobility
- Youth
- Strength
- Recovery
Friday
- Strength
- Strength
- Conditioning
- Strength
- Strength
- Mobility
- Open floor
Saturday
- Strength
- Conditioning
- Strength
- Mobility
- Recovery
- Open floor
Keelson Youth, ages 13 to 17.
Two afternoons a week, six athletes per coach, and a program built around growing bodies: technique first, loads second, and a conversation with parents every block.
Start with an assessment, not a contract.
Sixty minutes with a coach. $95, credited to your first month.