SED Coaching Co

Sarah Dougherty

Strength Building: Our programs are meticulously crafted by expert coaches to maximize your strength gains. From foundational lifts to advanced techniques, each workout is tailored to enhance your athletic prowess and overall fitness.

Injury Prevention: We prioritize injury prevention through targeted exercises and techniques that strengthen key muscle groups and improve flexibility. By addressing common injury areas and implementing proactive strategies, our programs help you stay in the game and perform at your best.

Rehabilitation: For athletes recovering from injuries, our rehabilitation protocols provide structured guidance and support. We integrate progressive exercises and rehabilitation principles to facilitate safe and effective recovery, ensuring you return to training stronger than before.

Personalized Coaching: Access to our team of experienced coaches ensures you receive personalized attention and support throughout your journey. We're committed to helping you reach your full potential and achieve lasting results.

4 sessions per week
Must use App app to view and log training
Team Training
More energy
These workouts are not meant to absolutely “destroy” you! You can always go heavier or add reps/sets if you are looking to make it more difficult, but my goal is that you leave each workout feeling BETTER than when you started.
Increased Metabolism
Building muscle means your body is burning calories at a higher rate. Muscle is an “expensive” organ to keep on your body, as muscle requires more energy, hydration, proteins, and minerals to function.
Strength training is hard. You are pushing your body to its limits on load, and you overcome mental and physical battles during exercises and the workouts as a whole.
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Full rack of dumbbells // barbell // plates // therabands // resistance bands // box // bench
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
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Who is this program for?
Anyone!!! This is a classic hypertrophy program, meaning you will be building strength.
What if I miss a day?
No biggie! Life happens. If you miss a day, you are able to go to that day in your calendar and log the workout on a different day. I do recommend making up that workout on a day where there is no other lift programmed.
What if I don’t know how to do the exercise?
Each exercise has a video attached that shows and/or explains the movement. If you still have questions after watching the video, please write a comment in your app, message your coach on the app, or message Sarah on instagram.
How long do the workouts take?
Each workout can take anywhere from 30-50 minutes, depending on how fast you want it to be. The more rest you give yourself, the more you are recovering between sets and building strength.
The Proof
verified-athlete-avatar Harrison Hunt

Collegiate Rower, 6:22 2k

Verified Athlete

"“‘I’ve gotten a lot stronger and felt a noticeable difference in my power output in the boat.”"

verified-athlete-avatar Lisa Fox

Masters Rower

Verified Athlete

"“I’ve truly enjoyed training with Sarah the past few months. She makes me want to push myself to the limit with her encouragement and fun challenges. I’m always glad I showed up and am very happy with the progress I’ve made on the strength front. Looking forward to more gains in the coming year!“"

verified-athlete-avatar Pam Reiter

Masters Rower

Verified Athlete

"If you're looking for a coach that tailors to your individual needs, you've come to the right spot. You won’t find better than Sarah - she customizes a program each month, and considers my past injuries and sport. I’ve gotten stronger, gained endurance and mobility. I cannot recommend her enough!"

verified-athlete-avatar Anonymous

Youth Athlete

Verified Athlete

"I was lacking an understanding of how to fuel properly and recover. Working with Sarah helped me understand nutrition and habits. I started making food choices that allowed me to avoid fatigue during the toughest sessions. I’m a better athlete 5 months later. I love having her as a part of my tribe!"

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SED Coaching Co
SED Coaching Co
SED Coaching Co