GK Strength & Physique Performance Coaching

PERSONALIZED COACHING. WHEREVER YOU TRAIN.Your training is built around you and your goals, experience, schedule, available equipment and current ability — and delivered directly through the app.Every workout gives you the exercises, sets, reps, tempo, rest periods and coaching guidance you need to train with clear intent.YOUR PROGRAM EVOLVES WITH YOUThis isn’t a static template. Your performance and progress are monitored, with programming adjusted as you get stronger, develop new skills or your circumstances change.The goal is consistent, long-term progression not constantly changing exercises for the sake of variety.TRAINING + NUTRITIONNutrition guidance and macro tracking are included within the app, keeping your training and nutrition together in one place.We’ll establish targets based on your goals, track your progress and make adjustments when needed.WEEKLY CHECK-INSWeekly check-ins allow us to review your training, nutrition, recovery and overall progress.COACHING, NOT JUST AN APPThe app delivers the program. I provide the coaching.You’re not buying access to a collection of workouts. You’re getting individualized programming, ongoing feedback, nutrition guidance and a coaching process that develops with you.Built around the individual. Built to progress.DELIVERED THROUGH BRIDGEYour coaching is delivered through Bridge Athletic, giving you direct access from your phone or tablet using the Bridge app for iOS and Android.A few key benefits:Exercise videos and coaching cues for every movementYour complete training program and prescribed targets in one placeSimple workout tracking so you can see your progress over timeNutrition and macro tracking within the appReadiness surveys to monitor recovery and performanceDirect access to your coaching and check-insReady to train? Let's get started!Join today and let's start training together!

NUTRITION BUILT AROUND YOU.Nutrition shouldn’t be a generic meal plan or a list of foods you’re told you can and can’t eat. Your nutrition strategy should work with your goals, training, lifestyle and the way you actually live.Nutrition Guidance provides ongoing support and adjustments designed to help you build an approach that is practical, sustainable and measurable.Your nutrition targets are established around your individual goals and adjusted as your progress and needs change.Your subscription includes:Personalized calorie and macronutrient targetsNutrition tracking through the coaching appCronometer integration for synchronized nutrition trackingOngoing progress monitoringAdjustments based on progress and performanceGuidance around food choices and meal structureDirect communication and supportStrategies for fat loss, maintenance or muscle gainTHIS IS GUIDANCE, NOT A MEAL PLAN.You won’t be handed a restrictive menu and told exactly what to eat. The goal is to give you the structure, targets and understanding to make better nutritional decisions while still eating in a way that works for your life.

MAKE THE PROGRAM FIT YOUR CIRCUMSTANCES.Purchased a GK training program but need a few adjustments? This add-on allows your program to be modified around practical limitations such as equipment availability, training schedule or exercises that need to be substituted.Your programs original structure, progression and training intent remein intact. The necessary changes are made so you can follow it effectively with what you have available.This may include:Exercise substitutionsEquipment-based modificationsAdjustments to fit your available training daysMinor program changes based on individual limitations.PLEASE NOTEThis service is available as an add-on to an existing GK Strength & Physique training program. It does not include a fully individualized program, ongoing adjustments, check-ins, nutrition guidance or coaching.For programming built and continually adjusted around you, choose Remote Coaching.Your program. Adjusted to work for you.

FOR ACTIVE 1-ON-1 COACHING CLIENTSThis complimentary product provides access to the Bridge coaching app for active GK Strength & Physique 1-on-1 clients.This product does not include or purchase personal training sessions.1-on-1 coaching is $75 per 90-minute session and is booked separately through www.gkstrength.comYour coaching doesn't end when the session does.Bridge becomes the companion between sessions — programming, exercises, training history, progress tracking, nutrition/macros where applicable, readiness and direct messaging.Powered by Bridge!Your coaching support is delivered through Bridge Athletic.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingLets get to work 💪

The Valkyrie Training SystemStrength, Physique, Performance & LongevityAbout the Program:Valkyrie is a progressive training system designed for women who want to become stronger, build an athletic physique, improve performance, and train for long-term progress.Rather than repeating the same workouts indefinitely, Valkyrie progresses through structured training phases. Each phase has a specific purpose, allowing strength, muscle development, performance and recovery to work together as part of one complete system.How Valkyrie WorksValkyrie follows the GK Strength training framework:PRIME — PrepareEstablish movement quality, technique and readiness for the training ahead.BUILD — DevelopProgressively increase training demands to develop strength and lean muscle.POWER — ExpressApply the strength you've developed with greater intent, force and performance.RECOVER — AdaptReduce accumulated fatigue, maintain movement and prepare for the next progression.Then the process continues.As Valkyrie develops, your program access develops with it.Training Structure4 training daysUpper / Lower splitStrength + physique + performance trainingProgressive resistance based on your own abilityStructured recovery built into the systemHow It WorksYour Valkyrie Training System is delivered through the BridgeAthletic app.Inside the app you'll have access to your workouts, exercise demonstrations, sets, reps, tempo, rest periods and training instructions.Record your training as you go and Bridge will maintain your workout history and performance data, allowing you to see how your training progresses over time.Your subscription provides ongoing access to the Valkyrie Training System. As Valkyrie is updated and progresses, you'll receive access to the appropriate next progression of the system.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Titan PerformanceCAPACITY BY DESIGN.TITAN PERFORMANCETitan Performance is an 11-week strength and physique training system built around one principle: strength should create more than a bigger number on the bar. It should increase what you are capable of doing.Built on the GK Method, Titan Performance combines progressive strength development with purposeful hypertrophy work while deliberately managing fatigue across the training cycle. Five primary compound movements form the foundation, supported by targeted accessory work to develop muscular capacity, physique and performance.Each phase has a specific job.BUILD — 4 WeeksGenerate strength through progressively heavier compound loading. Volume moves from 5×5 toward 5×2 as intensity increases, developing the strength that will form the foundation for the rest of the cycle.TEST — 1 WeekReveal the strength developed during Build. Accessory work is removed so each primary compound can be tested independently and a current 1RM established.ADAPT: RESTORE — 1 WeekPrimary compound work is removed while accessory training returns at reduced effort. This targeted recovery period allows fatigue from Build and Test to dissipate before Performance begins.PERFORMANCE — 4 WeeksPut the newly established strength to work. Compound volume progresses from 5×2 toward 5×5, shifting the emphasis from maximal strength toward the ability to repeatedly express that strength with intent, speed and control.ADAPT: RECOVER — 1 WeekA full deload reduces both training load and volume, allowing accumulated fatigue to dissipate and preparing the athlete for the next training cycle.Titan Performance isn't built around chasing PRs every session. Testing establishes what you can lift. Performance develops what you can do with it.Generate it. Reveal it. Restore it. Apply it. Recover.Program Duration: 11 weeksTraining Frequency: 5 days per weekTraining Focus: Strength • Physique • PerformanceRecommended Equipment: Barbell, dumbbells, rack, cables and standard gym equipmentBuild strength you can repeat.Develop a physique that can perform.Increase your capacity over time.Stronger today. More capable tomorrow.CAPACITY BY DESIGN.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!