Programming

FOUR PATHWAYS.
ONE STANDARD.

Individual sessions for competitive athletes. Group sessions for adults who want elite coaching applied to their lives. Pick the side that fits you — both are programmed by the same coach with the same standard.

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Individual Athlete Sessions

For the Competitor

The Athlete posterThe Prime posterThe Legacy poster
01 / IndividualInquire for pricing

The Athlete

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ForHigh School, College, Professional, and non-athletes looking to take advantage of the benefits associated with training at an elite athlete level.

Cadence3–5 sessions / week, 8–16 week cycles, individualized / group sessions offered

Training Goals

  • *Increased muscular strength
  • *Increased strength of tendons and ligaments
  • *Reduced body fat and increased lean muscle mass
  • *Improved flexibility
  • *Improved muscular power
  • *Improved speed, agility, change-of-direction time

Includes

  • +Initial health assessment
  • +Circuit training
  • +Hypertrophy training
  • +Maintenance training
  • +Maximum strength / power training
  • +Position-specific skill development
  • +Pre / post test assessments — every 8 weeks
02 / IndividualInquire for pricing

The Prime

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ForAdults who value their health, want to feel strong and capable, and are committed to maintaining a high quality of life for years to come.

Cadence2–4 sessions / week, 8–16 week cycles, individualized / group sessions offered

Training Goals

  • *Preserve and build muscle mass
  • *Increase functional strength
  • *Improve bone density
  • *Protect joint health and mobility
  • *Reduce injury risk
  • *Support heart and metabolic health
  • *Enhance energy, mood, and cognitive health

Includes

  • +Initial health assessment
  • +Hypertrophy training
  • +Maintenance training
  • +Maximum strength training
  • +Pre / post test assessment
03 / IndividualInquire for pricing

The Legacy

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ForOlder adults who want to stay active, independent, and healthy as they age. Strength training is one of the most important tools for maintaining mobility, balance, strength, and overall quality of life.

Cadence2–3 sessions / week, 8–16 week cycles, individualized / group sessions offered

Training Goals

  • *Improve mobility
  • *Improve balance and reduce the risk of falls
  • *Maintain bone density and support long-term health
  • *Improve posture, coordination, and stability
  • *Increase energy levels and overall vitality
  • *Support heart health and healthy weight management
  • *Enhance overall quality of life

Includes

  • +Initial health assessment
  • +Resistance training
  • +Aerobic (cardiovascular) training
  • +Balance training
  • +Flexibility training
  • +Functional training
  • +Neuromotor training
04 / GroupMonthly memberships available

Vitality Series

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ForAdult men and women, all levels

CadenceGroup sessions, multiple weekly slots

Includes

  • +Strength, mobility, and power blocks
  • +Metabolic conditioning circuits
  • +Movement coaching and form correction in every session
  • +Community of like-minded adults
  • +Modifications for any starting point
DMT Fitness Group Sessions — Community, Intensity, Results

Adult Group Sessions

Health & Wellness, Pro Standard

Group Training Schedule

Monday

Full Body Strength

Focus — Compound lifts & foundational strength

5:30–7a / 5:30–7p
Tuesday

Cardio & Core

Focus — Fat burn & endurance

5:30–7a / 5:30–7p
Wednesday

Lower Body Strength & Flexibility

Focus — Quads, hamstrings, glutes, calves

5:30–7a / 5:30–7p
Thursday

Rest & Active Recovery

Focus — Light cardio — walk / light jog

On your own
Friday

Upper Body, Core & H.I.I.T.

Focus — Chest, back, shoulders, arms, core

5:30–7a / 5:30–7p
Sat / Sun

Skills & Drills

Focus — Sport-specific performance training — middle school, high school, college, professional athletes

9:30a–12p

Locations & current cohort openings available on request.