Personal training that is extremely FAST and SLOW
Adventures that create memories, then relaxing on the couch. Working hard, then spending time with our loved ones. Living on the extremes is what makes a full life.
Yet most of us are stuck in the middle – the worst of both worlds.
We fix that, starting with how you move.
Most training lives in the “average” middle, where not much happens.
Workouts that are always kind of hard, kind of easy. Enough to get tired, not enough to truly change.
Intense days and slow days give you power, endurance, and recovery. This is how true change happens.
Better for your brain & mood.
Switching between fast and slow days trains your nervous system to handle stress and recover from it.
Better for your body.
You build explosive strength and serious endurance instead of being okay at everything.
Safe at every level.
We slide the intensity scale to match you—beginner through ex-athlete—so it’s challenging, joint-friendly,
and sustainable.
Why our method works: We don’t train in the “least effective” middle.
Humans are wired to move—and think—across a wide range of speeds. Modern training often ignores this and sits in the same medium zone every workout.
Look at sprinters. Look at marathoners. Both ends of the spectrum are powerful, lean, and resilient. When we combine very fast with very slow, we get results faster and build a healthier nervous system at the same time.
Sprinters, jumpers, explosive athletes.
- • High power & strength
- • Reactive, elastic tissues
- • Nervous system that can “turn on” fast
Marathoners, rowers, long-distance grinders.
- • Huge engine & work capacity
- • Heart & lungs that last
- • Strong recovery & durability
A bit too fast to recover easily. Not fast enough to build power. Kind of long, but not long enough to build a real engine.
Result: tired, sore, and stuck at the same level. We avoid that by living at the edges—and cycling between them.
What Training Fast and Slow actually looks like.
We rotate true fast days and true slow days. You’ll do sprints and jumps, but also heavy lifts and long easy efforts. Each side makes the other stronger.
Fast days
- • Sprints (on track, bike, or rower)
- • Jumps & plyometrics
- • Explosive squats, presses, pulls
- • Short, sharp intervals
Slow days
- • Heavy lifting (slow reps, big weights)
- • Long runs or long rows
- • Mobility & range-of-motion work
- • Easy cardiac output sessions
Research on combining high-intensity efforts with longer, lower-intensity work shows faster progress in fitness, body composition, and health markers than doing just one or the other. We design your program to sit on that edge—without breaking you.
This is for you if…
• You’ve tried random classes or apps and feel… the same.
• You like the idea of sprints but also want long, meditative work.
• You want to think and feel clearly, not just “work out more.”
• You’re ready to train with intention instead of guessing.
We’ll meet you where you’re at—beginner to ex-athlete—and build up your fast and slow capacities at a pace your joints (and life) can handle.
In your 20s and ready to finally get in shape? In your 40s or 50s juggling work and family? In your 60s wanting to stay strong, steady, and safe?
Your program is custom-built around your age, training history, and comfort level so it’s challenging, joint-friendly, and very effective for every body.
Ready to actually make a difference? We will work with you in and out of the gym.
Tell me a bit about where you’re at and what you want. I’ll follow up with options for 1:1 coaching, programming-only, or hybrid support.
All ages welcome—from 20s to 60s and beyond. We’ll choose movements and intensities that feel safe, doable, and exciting for you.
Prefer email? You can also reach out directly at youremail@example.com .