Gym Foundations Part 1

Prevail Conditioning

Coaches
Peter Blumert and Kyle Cherry

Gym Foundations Part 1 by Prevail Online Coaching.

At Prevail Conditioning Performance Center in Santa Barbara, CA, we have been guiding clients to results they never thought possible since 2009. We are excited to now offer this online platform and be able to provide our guidance to a healthy, resilient life to more people, starting with YOU.

Our "WHY" is to care for, support, and walk alongside our clients on their journey. We care deeply about doing the process right, no matter how long it takes.

With this program, we're looking for people whose "WHY" is simple. You want the most out of life. You are busy with family, work, or other obligations, but still want to prioritize your health. You want to feel better, look better, and perform better. You know strength training is important, but don't know where to begin, or how to most efficiently use your time.

Through the programming in Train Heroic and education via our newsletters, we want to reduce the barrier to strength training, high-end coaching, and a healthier life. We aim to help you not just survive... but THRIVE.

We can't wait to have you in our community.

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Build Strength
You'll build functional strength, feel confident, and have the capacity to do whatever you want to do.
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Improve Body Composition
You'll build muscle, lose excess body fat, and have the body that reflects who you are: resilient and in control of your life.
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Move Better
Through improved mobility and the strength to support it, you'll move through your day with less aches and pains and feel better than you did a decade ago.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
2 Full Body Strength focused programs to get the most benefit from your availability to train. Mobility, power, and conditioning are also included.
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Educational Content
A weekly newsletter aimed at educating our community on the pillars of health: exercise, nutrition, and stress management.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is out. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Adjustable Bench // Cable Machine
Recommended
Fan Bike or other Cardio Equipment // Bands // Physioball // Kettlebells // Lacrosse Ball or Foam Roll
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

A

Warm Up Tutorial

1 x 1

B1

Jump Split NCM

2 x 5

B2

Plank Lateral

2 x 0:20

C1

*Hinge 2DB

3 x 6

C2

*Press 30° 2DB

3 x 6

D1

*Squat Split 2DB/KB

3 x 6

D2

*Row Prone 30° 2DB

3 x 8

E

Fan Bike

4 x 0:30

Tuesday
Day 2

A

Warm Up Tutorial

1 x 1

B1

Jump NCM

3 x 5

B2

Plank Front

3 x 0:30

C1

*Squat Goblet KB/DB

3 x 8

C2

*Pulldown Pronated Seated

3 x 8

D1

*Bridge Shoulders Elevated DB

3 x 10

D2

*Press 75° 2DB

3 x 8

Coaches
coach-avatar Peter Blumert

Peter's career includes competing for 2 years on the America’s Cup U.S. Bobsled team, coaching at the U.S. Olympic Training Center, and owning the premiere training facility in Santa Barbara for over a decade. Peter has worked successfully with everyone from beginners to Olympic medalists, and enjoys working with people who have passion, desire, and a will to succeed. MS, CSCS, PN2-NC, USAW L1

coach-avatar Kyle Cherry

Kyle has had a lifelong passion for health, movement, and performance. That led to a variety of sports, competitive powerlifting, working in a physical therapy clinic... but he found that his deepest passion lies in coaching: building the plan to improve all aspects of a client's health, and guiding them through the habit change to implement it. BS, CSCS, PN1-NC

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Build the life you deserve

Strength training isn't as complicated as many make it out to be. Let us show you how simple movements, consistency, and progression over time can change your life.

Get Gym Foundations Part 1
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FAQs
Who is this for?
This program is for someone either new to strength training, coming off of a long layoff from training, or looking for the "minimal effective dose" of strength work to complement their other activities (for example, an avid cyclist, hiker, etc.)
Who isn't this for?
Someone looking for a more advanced program would be better off subscribing to our monthly updating Team THRIVE. This is also not for someone with major injuries who would be better suited with in-person supervision.
What if this seems like the right fit, but I want to train more days?
We love starting beginners with 2 days/wk. Done right, it's enough to see benefit for a while. We'd rather you start too small and be successful then try to do too much and feel like you failed. We recommend you get outside for off day activity! That being said, you can repeat a day if you wish.
How much communication will I get with the coach?
A lot! You'll hear from us via program overview videos, responses to questions left in session comments, one form feedback via video per week, and a weekly educational newsletter. We're here to support you!
How much does the program change over the 12 weeks?
There are three 4 week phases that are structured to help you progress optimally over the course of the program.
The Proof
verified-athlete-avatar Keith C.

59/Retired, Hiking Enthusiast/California

Verified Athlete

"Prevail Conditioning's program has been fun and effective at improving my strength and stamina. I love the workouts, app, guidance, and feedback! I'm an active 59 yr old who's now more ready than ever to tackle the Grand Canyon Rim to Rim Challenge for the 3rd time!"

verified-athlete-avatar Maddie G.

22/Student & Admin Asst./California

Verified Athlete

"Prevail's program meets you where you are at. Video examples/written descriptions ensure proper technique. I've seen my progression through my load and volume of training, as well as feeling it and hearing it from other people! I highly recommend, no matter where you are on your fitness journey."

verified-athlete-avatar Cheryl H. & Marty L.

59/Married, State Admin & Teacher/CA

Verified Athlete

"So much about this works well for me - well thought out workouts, video tutorials, encouraging coaches. Challenging yet doable. I can really see a difference in just 3 months." -CH "I couldn't be happier. Strength, recovery, stability, and fitness all have improved. Go all in - it's worth it! -ML"

Gym Foundations Part 1