After my first ACL surgery I decided to dedicate my career to helping those who suffer from knee pain. Losing competitive sports at a collegiate age was an unexpected road block in my journey but now I can proudly say I am able to perform at a high level in several sports across all seasons. This is your opportunity to come back stronger than ever before, you deserve to be strong and pain free !

Congratulations on enrolling in your custom tailored "comeback" program, YOU deserve it ! Your body has changed in many ways over the past year or so and now you get to make a beautiful return back to "normal" and beyond :) We got this !

Custom program tailored to the training client with progressions included.

TrainDirty (4 Weeks) Created for : You Created by : Coach Dirty

Increase your paddle strength Increase your pop up power Increase your time actually surfing waves

30 Minute in person sessions

Hi ! I am Coach Dirty, welcome to Fitness Foundations ! You are joining a very motivated group of individuals who want to be the best that they can be. Congratulations and take advantage of each workout. If you want to continue training after Day 14 I will generate a 50% discount code for you and you will have the opportunity to use it on the final day of this trial !

This program is designed to meet you where you are & take you where you've never been. WARNING: Side affects will include - Massive gains in strength, endurance & balance. Decreased body fat & increased muscle tone. Increased confidence & capability. Decreased injury rate.

Every 3 weeks you will get 6 session credits for .30min - TDLC - Virtual (do not expire)

It is critical that you enter your knee surgery with your muscles as strong as possible in order to ensure a positive outcome. After all, it is your muscles that do the work to bring strength and stability to your joints. You owe it to yourself to have a good outcome and I am here to create the program that makes sure you have the best outcome possible. -Coach Dirty

Performance Readiness & Enhancement Protocol leading up to race-week

May 7 2023 - Nov 7 2023 ($199) - 3 mesocycles

Muscles = Metabolism PREP = Performance Readiness & Enhancement Protocol

TrainDirty (4 Weeks) Created for : You Created by : Coach Dirty

12 in person sessions with Coach Dirty

4 x 30 minute virtual training

4 Pack x 45 Minutes - Virtual Sessions

On purchase, you will get 4 session credits for Z - Virtual Session (expire after 4 months)

On purchase, you will get 1 session credits for .45min - TDLC - Virtual (expire after 1 month)

Backpacking requires incredible muscular strength, endurance, balance and occasional power. Many avid backpackers suffer from neck, low back, hip, knee, ankle & foot pain. Tightness paired with strength imbalances commonly results in overuse injuries to one or multiple areas on a single trek. The Backpacker PREP program aims to create muscle balance & pliability to dramatically decrease risk of injury & increase your all around mountaineering abilities -Coach Dirty

Climbing requires incredible muscular strength endurance and occasional power. Many avid climbers suffer from elbow or shoulder pain. Tightness paired with strength imbalances commonly results in overuse injuries in these arm and hinders our climbing. Engaging in my Climber : Foundations program to create muscle balance & pliability will dramatically decrease risk of injury & increase your all around climbing ability. -Coach Dirty

6 In person sessions @ 30 minutes each

Hiking is a sport that requires endurance, balance and strength from head to toe. Many avid hikers suffer from tightness in their shoulder blades, traps, low backs & legs. Tightness paired with strength imbalances commonly results in overuse injuries in the ankles, knees, hips, back and neck. Engaging in my Hiker Foundations program to create muscle balance will dramatically decrease risk of injury & increase your all around hiking abilities. -Coach Dirty

Hip & Knee injuries are fairly common, trust me when I say "I know". It is important that we respect the process and first identify the weakness that allowed the injury to occur in the first place. Once identified we take the weakness(es) head on to create a balance in strength & mobility and return to our lives feeling stronger & more resilient to future injury !

Hip injuries are fairly common, trust me when I say "I know". It is important that we respect the process and identify the weakness that allowed the injury to occur in the first place. Once identified we will create a balance in strength & mobility and return to our lives feeling stronger & more resilient to future injury !

Macronutrients come down to Carbs, Fats and Proteins. Inside the big 3 are many nuances and without proper knowledge and knowhow it can be wildly confusing trying to understand how to make the right food choices. I am here to coach you from start to finish on what healthy eating and optimized nutrition looks like. Remember, muscles are for motion but & FOOD is for physique. Get the body, energy and health you deserve for all of your hard work. -Coach Dirty

Mountain Biking is a sport that creates muscular imbalances due to its unique requirements & body positions. Many avid mountain bikers suffer from tightness in their low backs, hamstrings and quads. Tightness paired with strength imbalances commonly results in overuse injuries in the knees, hips and sometimes back. Engaging in my Mountain Biker Foundations program to create muscle balance will dramatically decrease risk of injury & increase your all around riding abilities. -Coach Dirty

Performance and physique training with TDLC's Head Coach. I will meet you where you are and take you where you've never been before.

Performance and physique training with TDLC's Head Coach. I will meet you where you are and take you where you've never been before.

Pickleball is a sport that requires endurance, balance, strength & power from head to toe. Many avid pickleball players suffer from tightness in their shoulder, low backs & legs. Tightness paired with strength imbalances commonly results in overuse injuries in the elbows, ankles, knees, leg muscles & back. Engaging in my Pickleball PREP program to create muscle balance will dramatically decrease risk of injury & increase your all around pickleball abilities. -Coach Dirty

Skiing is a sport with unique requirements & body positions. Many avid skiers suffer from tightness in their lower legs, quads & low backs. Tightness paired with strength imbalances commonly results in mistakes on the slops. Trauma & overuse injuries are most common in the knees, shoulders and spine. Enter your season ready to get shred with confidence, endurance and precision. Engaging in my Snowboarder Foundations program to create muscle balance will dramatically decrease risk of injury & increase your all around riding abilities. -Coach Dirty

Skinning requires incredible fitness due to its unique requirements of body positions & terrain challenges up the mountain, across and back down. Many avid skinners suffer from tightness in their legs & backs. Tightness paired with strength imbalances can result in overuse injuries around the knees and hips. Lack of energy and strength can lead to falls both on the ascent and descent. When you get to the top you should be able to recover quickly and enjoy your ride back down without being sloppy. Engaging in the Skinning Foundations Program to create muscle balance & pliability will dramatically decrease risk of injury & increase your all around ski skinning abilities. -Coach Dirty

Snowboarding is a sport that creates muscular imbalances due to its unique requirements & body positions. Many avid snowboarders suffer from tightness in their lower legs, quads & low backs. Tightness paired with strength imbalances commonly results in falls & overuse injuries to the knees, back and subsequently shoulders & wrists. Engaging in my Snowboarder Foundations program to create muscle balance will dramatically decrease risk of injury & increase your all around riding abilities. -Coach Dirty

Soccer is my first love and injuries are common, I know first hand. It is important that we respect the process by first understanding the weakness that allowed the injury to occur in the first place. After we find our weakness we have the opportunity to take it head on and return to play stronger, faster, more agile and more resistant to future injury. We got this !

Surfing is a sport that creates muscular imbalances due to its unique requirements of body position during both paddling and while "waiting around". Many avid surfers suffer from tightness in their shoulders, low backs and hamstrings. Tightness paired with strength imbalances commonly results in overuse injuries in the neck, shoulders, low back and knees. Engaging in my Surfer Foundations program to create muscle balance & pliability will dramatically decrease risk of injury & increase your all around surfing abilities. -Coach Dirty

Tennis is a sport that requires endurance, balance, strength & power from head to toe. Many avid tennis players suffer from tightness in their shoulder, low backs & legs. Tightness paired with strength imbalances commonly results in overuse injuries in the elbows, ankles, knees, leg muscles & back. Engaging in my Tennis Foundations program to create muscle balance will dramatically decrease risk of injury & increase your all around tennis abilities. -Coach Dirty

Triathlons require superb fitness due to the unique requirements, distances & body positions. Many avid triathletes suffer from overuse injury. Tightness paired with strength imbalances commonly results in problems in the ankles, knees & hips as well as the back and shoulders. The Triathlon PREP program aims to better create muscle balance and will dramatically decrease the risk of injury & increase your all around abilities across your 3 disciplines. -Coach Dirty

4 Sessions 60 Minutes Each Virtual

6 hours of training with Coach Dirty

12 Pack of Sessions