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VIRTUE | Strength and Conditioning

VIRTUE || Sports Studio

Strength & Conditioning

Coaches

Andres Mombelli MSc, CSCS, Daniela Maluenda and MSc

Performance is not built by chance. It is engineered.

This training program is designed for athletes who refuse mediocrity, those who want to move faster, produce more force, resist fatigue, and dominate their sport with confidence.

We work on what truly determines performance:

Force Production & Strength Development Strength is the foundation of speed, power, and resilience. Through progressive overload, compound lifts, unilateral work, and structural balance training, we increase your capacity to generate force safely and efficiently.
Explosiveness & Rate of Force Development It is not just about how strong you are, it is about how fast you can express it. Plyometrics, medicine ball throws, Olympic lift derivatives, and acceleration drills are strategically programmed to improve neuromuscular efficiency and reactivity.
Speed, Agility & Change of Direction Game situations are chaotic. You need to decelerate, reaccelerate, and change direction with precision. We train mechanics, elastic strength, and braking capacity to make you sharper and more unpredictable.
Energy System Conditioning Every sport has specific metabolic demands. We structure aerobic base work, high-intensity intervals, and repeated sprint ability sessions according to your discipline, so you can sustain high output when others fade.
Mobility, Stability & Injury Prevention Performance without durability is useless. We integrate joint mobility, core stabilization, posterior chain strength, and movement quality work to enhance longevity and reduce injury risk.
Individualization & Monitoring No generic templates. Load, volume, intensity, and recovery are adjusted based on your sport, position, competitive calendar, and current physical profile. Performance metrics guide every progression.

This is not random training. It is a system built around biomechanics, physiology, and long-term athletic development.

The goal is simple: Move better. Produce more power. Recover faster. Compete at your highest level.

If you are ready to train with purpose, not just sweat, this is where performance begins.

$35 / mo

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Features

Programming 6 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbell // Bands // Box // Bench

Recommended

Full Gym Access

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Coaches

More from VIRTUE || Sports Studio

Andres Mombelli MSc, CSCS

Strength and Conditioning Coach with nearly 10 years of experience. Master’s degree in High Performance Sport and in Sports Training and Nutrition, university degree in exercise science, and CSCS certification by NSCA. Experience working with a professional basketball team in Italy, focused on performance, hybrid training, and long-term athletic development. Currently studying Human Nutrition.

Daniela Maluenda, MSc

I am a physiotherapist specialized in cardiometabolic and sports rehabilitation, with over 10 years of experience in strength training and exercise prescription. I completed clinical practice with Real Madrid Football and help individuals and athletes recover, improve health, and enhance performance through safe, evidence-based and personalized training programs.

FAQs

Is this training program suitable for beginners?

Yes, the program is designed to be suitable for both beginners and intermediate levels. Each workout includes clear guidelines on exercise execution, intensity, and progression, allowing you to start from your current fitness level and improve safely over time.

Can the program be adapted to my injuries or medical conditions?

This program is designed for the general population and healthy individuals. If you require a personalized approach, we recommend booking a consultation call with our coaches. Through our 1:1 coaching service we can assess your situation and create tailored training plan that fits your needs.

Will this help me with fat loss, muscle toning, and overall health?

Yes. The training structure combines resistance training and metabolic conditioning to support fat loss, muscle toning, and improvements in strength, energy levels, and overall physical health. The program delivers sustainable body composition and performance improvements.

How many days per week do I need to train to see real results?

Most participants see meaningful results training 3 to 4 days per week. The program is designed to be effective even with a limited time commitment, while still allowing enough recovery to support long-term progress and adherence.

Do I need access to a gym, or can I follow the program at home?

The program can be adapted to both gym and home settings. Minimal equipment options and alternative exercises are provided, so you can follow the program consistently regardless of your training environment.

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VIRTUE | Strength and Conditioning