Foundational Performance Training

Nick Benhoff Performance

Nick Benhoff

Foundational Performance Training

This 5-day-per-week program is designed for the driven, competitive athlete in anyone seeking to build a core foundation of strength, power, and capability across the entire body.

Structured as full body days, this type of training will allow you to make significant progress without feeling beat down and worn out. The biggest indicator of success is being able to show up and train hard.

This program is for people with an intermediate knowledge of training and focuses on foundational movements, lifting heavy weight, lifting light weight fast, and moving like an athlete, all with a hint of conditioning to keep you healthy long term!

This program will require that you have a gym membership or a home gym that is comparable to a big box gym including barbells, dumbbells, kettlebells, and some specialty equipment.

Foundational Training
It's time to train hard like an athlete again. With this programming you'll train hard, but you'll also train smart. Establishing foundational movements like pushing, pulling, squatting, lunging, and carrying. There's no fancy training here, just hard work.
Become Incredibly Strong
Leverage some of the best programming that prepares athletes for competition. While nothing here is new, the way you train will be completely different than what you're used to and pus your strength gains to new levels.
Love Training Again
Most people fall out of love with training because it's something they've "had" to do or have no idea where to start. Training like an athlete is so much fun and you'll never have to guess what to train.
Telos Training Community
Coaches who will hold you accountable and provide the feedback you need to grow. Expect Q&A sessions, answers to FAQs, Exclusive content and more!
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging.
Flexible Programming
Sessions may be scheduled but this training is designed to work for you and your life. Move training around to best work with your schedule
Unlimited Form Checks
I will personally watch any videos and critique and coach your form for optimal training.
Detailed, expert instruction
Never guess on an exercise again! I'll provide you with everything you need to know in order to excel in your training.
Committed Teammates
We here each step of the way, answering your questions and providing guidance as you work through your program.
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Dumbbells // Kettlebells // Barbell // Squat Rack // Bench
Trap Bar
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
coach-avatar Nick Benhoff

Nick Benhoff the Head Strength and Conditioning Coach at Lebanon Valley College, overseeing the performance and programming of 16 varsity teams and 600+ athletes. Over the years, Nick has worked with hundreds of adult clients of all ages and backgrounds seeking to take control of their fitness, unlock their athletic potential, and get into the best shape of their lives.

Unlock and maintain high-level fitness

... into your 30s, 40s, 50s, 60s and beyond - without spending endless hours grinding away in the gym or guessing what to do next.

Start My 7-Day Free Trial
Is there coach support available?
Yes! I provide unlimited form checks and video coaching for any exercise you want. In addition to messaging in the app, we have a private members-only group where I post exclusive content and where you'll be able to receive support from me.
How long are workouts and how many days per week?
60 minutes which includes a 10 minute warm-up & 3 minute cooldown. There is 5 days of programming - 4 strength sessions (many of which do include anaerobic finishers), and a conditioning sessions.
What level do I need to be at for this programming?
This is intermediate to advanced programming. You should have experience squatting, hinging, and performing exercises on your own.
Can this be done at home?
Yes! However, you should have some basics of equipment like dumbbells, barbells, and a bench. I wanted to provide people with programming that could be done in a home gym with some limited equipment. This is the program I do with 1 barbell, a squat rack, 1 kettlebell, and adjustable dumbbells.
Is there a long term commitment?
Nope. You can cancel directly in the app any time.
The Proof
verified-athlete-avatar Renee

Badass Client

Verified Athlete

"I've worked with Nick for about 6 months. I'm not sure if it's even possible to say enough good things about him. He's very professional, always on time, and easy to work with. But most importantly, he pushes me to do better while making it fun. I feel much stronger and healthier, thanks to Nick!"

verified-athlete-avatar Hayley

Division 2 Cross Country Athlete

Verified Athlete

"Nick has been such a great coach! He always made sure there was a good balance of hard work and fun. The training allowed me to push myself as an athlete and eventually commit to running cross country at the Division II level. I was lucky to have him!"

verified-athlete-avatar Kirra

Division 1 Soccer Athlete

Verified Athlete

"I just committed to NJIT to play Division I soccer, and Nick was a massive part of my success. He pushed me to achieve my goals of playing collegiate soccer and helped me gain strength and remain injury free."

verified-athlete-avatar Gabby

Division 1 Track Athlete

Verified Athlete

"Nick has played a big role in my athletic career. Before starting with Nick, I had a few trainers and that didn't mesh well with my goals or personality, but training with Nick has been such a good experience."

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When you join a team you’re getting more than programming, you’re joining an online community.

Foundational Performance Training
Foundational Performance Training
Foundational Performance Training
Foundational Performance Training