Before any workout gets built, we need to know how your body actually moves. This is a real diagnostic session — not a sales pitch — using the same joint-by-joint movement assessment that drives every program at Base Factory Performance. Here's what happens: We'll run a full movement assessment covering flexibility and mobility joint by joint, plus a squat-pattern evaluation to see how those pieces work together under load. Along the way, we'll also talk through the lifestyle side of the picture — sleep, stress, and how your daily life affects your ability to recover and progress. By the end, you'll walk away with: A clear picture of where your body is ready, and where it isn't yet Specific mobility or strength limitations, if any — explained in plain language, not jargon A functional diagnosis that becomes the foundation for a training plan built around your body, not a template Honest next-step recommendations, whether that's working together or not What this isn't: a generic intake form, a fitness "goals chat," or a pressure-filled sales meeting. It's the same assessment process that shapes every BFP program — you're just getting it first, before you decide anything. Whether you train in person or fully remote, this is where every coaching relationship starts.

On purchase, you will get session credits for: • 1 x BFP Movement & Health Evaluation (expire after 2 weeks) • 1 x BFP Health Evaluation (expire after 2 weeks)

Every program starts with a real assessment — not a questionnaire, not a template. We look at how you actually move, find what's limiting you, and build your training around it. From there, you get structured programming built around your specific starting point, weekly check-ins where a coach reviews your week and adjusts what's next, and nutrition coaching that adds one thing at a time instead of cutting things out. You log meals and track your training right in the app, and every check-in gets a real coach's eyes on it before it reaches you — not just a script. If something's off — new soreness, a missed week, life getting in the way — this is where we catch it early instead of three weeks later. Quarterly, we reassess against your original starting point over video, so you can see exactly what's changed and where your program goes next. Best for: people ready for real coaching and structure, who want consistent weekly accountability without needing in-person sessions or daily hands-on contact.

Every month you will get 1 session credits for Online Check In (expire after 1 month)

Real programming intelligence, built on BFP's assessment-first system — without needing to book a session. Most "AI coaching" apps hand you a generic template and call it personalized. BFP AI Coaching starts the same way every BFP client does: with an actual assessment of your movement, your goals, and where you're starting from — just delivered through the same structured system Jake uses in person, instead of a one-size-fits-all algorithm. From there, your training and nutrition are built specifically around you, and they don't sit still. Every four weeks, your progress gets reviewed and your program and meal plan adapt — so you're always training where you actually are, not where a template assumed you'd be. What's included: A fully customized training program, built from your assessment — not a stock template A personalized nutrition plan built around how you actually eat, not a restrictive one-size-fits-all diet AI exercise form feedback right in the app as you train AI nutrition coaching for real-time questions and adjustments A full program and meal plan rebuild every 4 weeks based on your actual progress A monthly progress report so you can see what's working and what's changing No guesswork, no generic plans, no waiting for a check-in — just BFP's method, adapting to you every month. $59/month. Founding-member pricing — lock in this rate for as long as you stay subscribed.

Every program starts with a real assessment — not a questionnaire, not a template. We look at how you actually move, find what's limiting you, and build your training around it. From there, you get structured programming built around your specific starting point, weekly check-ins where a coach reviews your week and adjusts what's next, and nutrition coaching that adds one thing at a time instead of cutting things out. You log meals and track your training right in the app, and every check-in gets a real coach's eyes on it before it reaches you — not just a script. If something's off — new soreness, a missed week, life getting in the way — this is where we catch it early instead of three weeks later. Quarterly, we reassess against your original starting point over video, so you can see exactly what's changed and where your program goes next. Best for: people ready for real coaching and structure, who want consistent weekly accountability without needing in-person sessions or daily hands-on contact.

Every month you will get 1 session credits for Online Check In (expire after 1 month)

Everything in Online Core, with more contact and faster support built in. You get two check-ins a week instead of one, so nothing sits unaddressed for seven days — if your energy tanks, your schedule blows up, or something needs adjusting, we're catching it twice as fast. You also get a monthly 1:1 video call with your coach to talk through what the data doesn't show — how training actually feels, what's working, what needs to change. Questions get answered same-day, not within a two-day window. This tier is built for people who want the assessment-driven programming and coaching judgment of Core, but with a tighter feedback loop and more direct access to their coach along the way. Best for: people who want faster answers, more frequent check-ins, and a standing call with their coach — without needing full in-person or biomarker-level support.

Every month you will get 1 session credits for BFP Health Evaluation (expire after 1 month)

Everything in Online Core, with more contact and faster support built in. You get two check-ins a week instead of one, so nothing sits unaddressed for seven days — if your energy tanks, your schedule blows up, or something needs adjusting, we're catching it twice as fast. You also get a monthly 1:1 video call with your coach to talk through what the data doesn't show — how training actually feels, what's working, what needs to change. Questions get answered same-day, not within a two-day window. This tier is built for people who want the assessment-driven programming and coaching judgment of Core, but with a tighter feedback loop and more direct access to their coach along the way. Best for: people who want faster answers, more frequent check-ins, and a standing call with their coach — without needing full in-person or biomarker-level support.

Every month you will get 1 session credits for BFP Health Evaluation (expire after 1 month)

Everything in Online Performance, built around the deepest layer of data we work with: your quarterly bloodwork and your daily recovery metrics, reviewed alongside your training and nutrition instead of treated as separate from it. If you're already tracking recovery on a WHOOP and have your own bloodwork done on a comparable schedule, this is the tier for you — bring your own data, and we do the work of actually reading it. Each quarter, upload your latest panel, and we review it against your prior results, looking for real trends rather than treating any single number in isolation. Your daily recovery data syncs in and gets factored into training and nutrition adjustments the same way it would for anyone on this tier. Once a month, you get a dedicated video session focused specifically on what your biomarker and recovery trends are actually showing — what's moving, what's worth watching, and what it means for your next block. A note on what this requires from you: this tier depends on your data being current and consistent. Bloodwork needs to be within 90 days to count as your starting point, and each quarter after that needs a panel drawn on a comparable schedule and shared with us — a gap in what you provide becomes a gap in what we can tell you. If keeping that cadence yourself isn't something you want to manage, that's exactly what the add-ons below are for. **Add-ons, if you don't already have these:** - **Recovery tracking (WHOOP):** $239 added to month 1's base price — we set you up and you get to enjoy it for 12 months. - **Body composition scale (Withings BODYFIT):** +~$279 (depending on pricing on website)one-time — yours to keep - **Quarterly blood panel, fully arranged:** We help you find a lab near you to schedule to get your labs done. Payment is decided by you through the lab of your choice. Add everything and you're at a fully-managed version of this tier, no different in coaching depth from the base — just nothing left for you to arrange yourself. *(Bloodwork and recovery data are used to inform your training and nutrition plan. They're not diagnostic — anything outside a normal range gets flagged for you to bring to your physician.)* Best for: people who already track their own recovery and bloodwork and want a coach who actually integrates that data into their program, without paying for hardware or lab logistics they don't need.

Every month you will get 1 session credits for BFP Health Evaluation (expire after 1 month)

Everything in Online Performance, built around the deepest layer of data we work with: your quarterly bloodwork and your daily recovery metrics, reviewed alongside your training and nutrition instead of treated as separate from it. If you're already tracking recovery on a WHOOP and have your own bloodwork done on a comparable schedule, this is the tier for you — bring your own data, and we do the work of actually reading it. Each quarter, upload your latest panel, and we review it against your prior results, looking for real trends rather than treating any single number in isolation. Your daily recovery data syncs in and gets factored into training and nutrition adjustments the same way it would for anyone on this tier. Once a month, you get a dedicated video session focused specifically on what your biomarker and recovery trends are actually showing — what's moving, what's worth watching, and what it means for your next block. A note on what this requires from you: this tier depends on your data being current and consistent. Bloodwork needs to be within 90 days to count as your starting point, and each quarter after that needs a panel drawn on a comparable schedule and shared with us — a gap in what you provide becomes a gap in what we can tell you. If keeping that cadence yourself isn't something you want to manage, that's exactly what the add-ons below are for. **Add-ons, if you don't already have these:** - **Recovery tracking (WHOOP):** $239 added to month 1's base price — we set you up and you get to enjoy it for 12 months. - **Body composition scale (Withings BODYFIT):** +~$279 (depending on pricing on website)one-time — yours to keep - **Quarterly blood panel, fully arranged:** We help you find a lab near you to schedule to get your labs done. Payment is decided by you through the lab of your choice. Add everything and you're at a fully-managed version of this tier, no different in coaching depth from the base — just nothing left for you to arrange yourself. *(Bloodwork and recovery data are used to inform your training and nutrition plan. They're not diagnostic — anything outside a normal range gets flagged for you to bring to your physician.)* Best for: people who already track their own recovery and bloodwork and want a coach who actually integrates that data into their program, without paying for hardware or lab logistics they don't need.

Every month you will get 1 session credits for BFP Health Evaluation (expire after 1 month)

Unlock your full potential on the ice with a 12-week strength and conditioning program tailored specifically for speed skaters. Whether you're looking to build a rock-solid foundation, push off with explosive power, or stay injury-free all season long, this step-by-step training system is designed to transform your performance from the ground up—no complex jargon, just results. What’s Included? - Complete Exercise Schedules: Easy-to-read workout charts laying out every exercise, set, rep, and rest interval for all 12 weeks. - Effort-Based Progression: No confusing percentage math required. The program uses a simple 1-to-10 Effort Rating (RPE) system, making it easy to know exactly how heavy to lift based on how you feel each day. - Gym Readiness: Fully compatible with standard gym equipment (barbells, dumbbells, cables, and resistance bands).

Unlock your full potential on the ice with a 12-week strength and conditioning program tailored specifically for speed skaters. Whether you're looking to build a rock-solid foundation, push off with explosive power, or stay injury-free all season long, this step-by-step training system is designed to transform your performance from the ground up. What’s Included? - Complete Exercise Schedules: Easy-to-read workout charts laying out every exercise, set, rep, and rest interval for all 12 weeks. - Effort-Based Progression: The program uses a simple 1-to-10 Effort Rating (RPE) system, making it easy to know exactly how heavy to lift based on how you feel each day. - Gym Readiness: Fully compatible with standard gym equipment (barbells, dumbbells, cables, and resistance bands).

Your First 5K Starts Here! An 8-week running program built for beginners who are ready to stop winging it and start training with a plan. WHO IS THIS FOR? - You run occasionally but have never followed a structured plan - You want to complete your first 5K without getting hurt - You're handling your own strength work and just need the running side dialed in WHAT IS INCLUDED - 8 weeks of progressive running workouts - Structured run/walk intervals that build to continuous running - Automated coaching messages at key moments throughout the program - Everything delivered through the BFP Training app THE PROCESS Weeks 1–2: Structured run/walk intervals — build the aerobic base and tissue tolerance Weeks 3–4: Longer continuous efforts — running duration and endurance increase Weeks 5–6: Sustained running — fewer walk breaks, longer efforts, growing confidence Week 7: Peak week — your longest runs before the race Week 8: Taper — volume pulls back so you arrive at race day fresh and ready Complete the program. If you aren't satisfied, I'll refund you in full — no questions asked.

Build the Body That Keeps You Running! An 8-week strength program designed specifically for runners — whether you're training for your first 5K or just tired of getting hurt. WHO IS THIS FOR? - You're already running, but keep breaking down with injuries - You know you should be strength training, but don't know what to do - You want a program built for runners, not a generic gym plan WHAT IS INCLUDED? - 8 weeks of running-specific strength workouts - Running-specific warm-ups and cool-downs every session targeting mobility and flexibility - Strength work focused on the areas runners can't develop from running alone - Automated coaching messages at key moments throughout the program - Everything is delivered through the BFP Training app THE PROCESS Weeks 1–2: Movement foundations — introduce the key patterns and build baseline strength Weeks 3–4: Load increases — more demand on the muscles that protect your joints Weeks 5–6: Strength under fatigue — building the durability that holds up late in a run Weeks 7–8: Peak and maintain — arrive at race day with a strong, resilient body Complete the program. If you aren't satisfied, I'll refund you in full — no questions asked.

Everything You Need. Nothing You Don't. The complete 8-week system that integrates running and strength training into one program, built to get you to your first 5K finish line feeling strong and capable. WHO IS THIS FOR? - You're a true beginner who wants one complete plan — no figuring out how to combine programs yourself - You want to cross your first 5K finish line feeling strong, not just surviving - You want to build a body that can keep running well beyond race day WHAT IS INCLUDED? - 8 weeks of progressive running workouts - 8 weeks of running-specific strength training with warm-ups and cool-downs - Both programs are fully integrated — running and strength sessions are built to complement each other - BFP Run-Ready Assessment at Week 1 — establish your personal starting point across 10 movement and habit checkpoints - BFP Run-Ready Reassessment at Week 8 — measure exactly how far you've come - Automated coaching messages at key moments throughout the program - Everything is delivered through the BFP Training app THE PROCESS *The program starts the day of purchase* Weeks 1–2: Build the Foundation — run/walk intervals, strength foundations, movement quality Weeks 3–4: Build the Base — longer runs, increased strength load, growing endurance Weeks 5–6: Build Endurance — sustained running, fewer walk breaks, strength under fatigue Week 7: Peak — your longest runs and final strength push before taper Week 8: Taper and Race — volume pulls back, you arrive at race day fresh, strong, and ready Complete the program. If you aren't satisfied, I'll refund you in full — no questions asked.