FITNESS PROGRAMMING
My Fitness programming is called “Personalized Programming” for a reason. This is nothing like going onto Jillian Michaels website or bodybuilding.com and finding a random program to follow. You will be hiring a personal coach (me) the same way an athlete has a coach. Through my 15 years training people in a personal setting, I now attempt to replicate this experience through online coaching at a much more affordable price.
Assessment Period
The first 2 weeks of my programming is assessment workouts and movements to evaluate your current fitness level so I can then sit down and literally write you a program specific to your abilities, movement limitations, and goals. If I have already seen you move or you're a mid-level to advanced athlete, this assessment may only take a single day or viewing your current/past programming. Video feedback will be required to evaluate and correct movement technique.Feedback Required
Once Program begins, I require continual feedback, and technique videos that I critique by which I will change and fluctuate a program according to your progress and abilities. This makes the program very personalized as difficulty of movements and corrects will be very specific to your ability and progress.Program Can Change in Real Time
People who are new to personalized coaching will often say “Hey, my friends are in town, I don’t think I can get to the workout today, is this going to be a problem?” or “I only have time for a 30min workout, is this an issue?” The resounding answer to these on going fluctuations in life is always....Of Course its NOT a problem, you hired a coach! My job is to fluctuate, change, and be adaptable for my clients when life happens so the program and workouts are always tailored to your current abilities and life situation.User Friendly Online Program
I program through https://truecoach.co/, which is very sleek, easy to use software where I program and deliver the workouts to my clients. The client can easily view their workout from their computer, smartphone (app) or tablet, watch instructional videos, give feedback and upload their own videos all in the same app or website. Once you sign up for a program, I will create a profile for you, and start delivering your workouts.
THE UNBREAKABLE BODY BIG FIVE
1. Foundational Strength: Press, Deadlift, Squat (front/back), both bilateral/unilateral & Awkwardly moving heavy(ish) objects
2. Gymnastics & Core: Bodyweight Strength & Rotary Stability/Strength (rotation & anti-rotation)
3. Power/Speed/Agility: Kettlebells, Basic Plyometric & Agility Drills & Sprinting
- No Olympic lifting unless prior experience or in person instruction
4. Mobility: Mobility is foundational in all my programming, and is in just about every workout. Mobility is range of motion strength training. Goal here is to not just enhance passive range (flexibility) but mainly usable range (mobility).
5. Conditioning: Anaerobic & Aerobic Capacity.
The above Big 5 are foundational, however not everything is given equal emphasis, this completely depends on the goal of the athlete. For instance below I will compare a Powerlifter vs. a Runner:
Powerlifting Program Emphasis:
Foundational Strength: 80% - This includes hypertrophic bodybuilding
Gymnastics & Core: 5-10%
Power/Speed/Agility: 0-5% - Only Power
Mobility: 5-20%
Conditioning: 0-5% - Primarily Anaerobic, and mostly covered during the foundation lifts (Squat, Bench, Deadlift, Press).
Running/Marathon Program Emphasis:
Foundational Strength: 5-20% - If the athlete is very weak, then this goes way up.
Gymnastics & Core: 5-10%
Power/Speed/Agility: 5-10% - Specific speed training is covered with conditioning
Mobility: 5-20%
Conditioning: 50-80% - Primarily Aerobic.
I hope it’s obvious that a stay at home mom, or someone who works at a desk all day and just needs some healthy movement and basic strength training will all get different programming that is specific to YOU. The same goes for stuff you see me doing on my instagram; just because I am doing it, doesn’t mean I will program it for you.
Nutrition Programming
Diet Specific To Athlete/Client
The Athletes current Nutrition is analyzed along with social and emotional eating tendencies to create a diet that is specific to their personality, lifestyle and fully supports their workout energy needs.Flexible Dieting
This approach is utilized because it minimizes unhealthy binge eating and maximizes sustainability and adherence to the program. While specific Nutrient Dense foods are advised and recommended, less nutrient dense foods like Ice Cream & Nachos are NOT condemned b/c over-restriction is not realistic for long term success. Simply put, diets you don't follow don't work.Tailored To Your Goals
Whether the goal is fat loss, building muscle, or simply supporting the energy needs of the athlete for competition, Coach Wolford figures out the precise ratio of Protein, Carbs, Fat and Calories to meet your requirements.Triple A: Access/Accountability/Answers
For people who are not my clients, but simply want a Skype call, or Consultation to answer questions, I charge $150/Hr or $80/30min. For my programming clients, you get access to me within the 2 price points below. This is honestly one of the main benefits of becoming a client, because at any time if you have a question or an issue, simply ask or make it known and I will be at your service. I am also providing on-going follow up and accountability, including questionnaires and adjusting program to fit your personality and lifestyle factors.Diets and Training most often fail not because the particular program was good or bad, but because for whatever reason, the person just stopped doing them. The best Diet or Fitness program is honestly just the one someone keeps doing. So while I think my methods are great, often 80% of my job is just keeping the client going with accountability.
The Nutritional Programming & Guidance is technically the same for all the plans, the price for the different programs is primarily dictated by how many workouts per week the client wants Programmed & level of Contact and Accountability.
Purchasing Options: Prices Are For A 4 Month Package
Beginner: 1-3 Workouts/Week - $265-315/Month
Intermediate: 3-5 Workouts/Week - $290-340/Month
Full Week: 5-7 Workouts/Week - $350-400/Month
Full Week Plus: 7 or More Workouts/Week - $500/month (Only Full Accountability Option)
Why 2 Prices Here?: The difference is found primarily in your contact with me particularly around nutrition and diet. The majority of people require on-going communication and accountability when it comes to nutrition, however a small fraction don’t need as much. This increase in contact is just $50 more per month:
Option 1: 1 Email per week (No Texting & No Phone Calls)
Option 2: “Full Contact” – Texting & Full Accountability.
Email
Texting (ASAP or Same Day)
Phone Call (Optional) 60min. 1x/Month or 2 x 30min per month
Need Help Deciding?
Beginner: You struggle to fit in any workouts in the week right now, you're brand new, or simply don't want to workout very much.
Intermediate: This is the #1 Purchased Program - If you're a moderate-high level athlete, wanting to step up your training for strength, fitness or physique.
> OR
You don't necessarily consider yourself even a moderate level athlete, but you simply want a regular workout schedule to keep moving most days/week for optimal health.Full Week & Full Week Plus: This is either for high level athletes who train sometimes 2-3x/day or simply anyone who wants more than 5 workouts programmed, I have many clients who just want the option of having extra cardio or mobility to do at home. For instance, 3 Gym workouts + 3 home mobility/movement/stretching sessions I still refer to as 6 workouts.