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Coached training · West Palm Beach

TrainwithForm.

No mirrors-and-machines. Coached sessions, programmed in blocks, measured every week.

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An athlete mid-air in an explosive knee-drive jump against a white wall
2wkIntro · $49 · Assessment + 4 sessions
A sprinter driving out of the blocks on a red track
  • Max 8 per coach
  • 6-week blocks
  • Retest every block
  • Open 5:30 AM

Five ways in

Programs

Every program is coached, capped and written in advance. Pick one or mix them — your coach makes sure they add up.

A lifter sets up over a loaded barbell on a rubber floor

Squat, hinge, press, pull and carry — loaded progressively in 6-week blocks. Your coach sets your numbers; you chase them.

Length
60 min
Group
Max 8
Runs
Mon–Sat
Note
Beginners welcome — every lift is taught from the empty bar.

Inside Strength

An athlete drives battle ropes in an open-sided concrete space

Intervals built off your own test numbers: rower, bike, sleds, ropes. Hard, scored and repeatable, so you can see the engine improve.

Length
45 min
Group
Max 8
Runs
Mon–Sat
Note
Pairs well with two strength days a week.

Inside Conditioning

An athlete holds a handstand on a misty lakeside road

Controlled end-range work, breathing and positional strength. Slower pace, same intent — this is training, not a stretch class.

Length
45 min
Group
Max 8
Runs
Mon–Tue · Thu–Fri · Sun
Note
Ideal as a third session or a deload day.

Inside Mobility

A sprinter in a yellow cap explodes out of a start on a red track

Acceleration mechanics, jumps and throws, then strength to back it up. In-season and off-season blocks for ages 14 and up.

Length
75 min
Group
Max 10
Runs
Mon–Fri afternoons · Sat
Note
Parents: guardians sit in on the first session.

Inside Athlete Prep

A coach watches a member set up for a barbell deadlift

Fully individual programming with a coach on every rep. For returning from a layoff, specific goals, or people who just want undivided attention.

Length
60 min
Group
1 athlete
Runs
By booking
Note
Starts at $85 a session; packs lower the rate.

Inside 1:1 Coaching

Not sure which? The intro covers that.

All program deep dives

The method

Assess. Build. Perform.

Six weeks at a time. Each block has a start number, a plan and a retest. Then we go again.

  1. 1Week 0

    Assess

    • Movement screen
    • Baseline lifts & an engine test
    • Goals written down, in numbers
    A coach kneels beside an athlete to correct a push-up position
  2. 2Weeks 1–5

    Build

    • Same core lifts, progressive load
    • Conditioning off your own numbers
    • Coach adjusts in the room, not in an app
    Black-and-white shot of an athlete settling a barbell across her back
  3. 3Week 6

    Perform

    • Retest week
    • Compare to block one
    • Next block written from the result
    A runner at full speed down a stadium track

The floor

Coaches

Coach Maya holding a heavy rope in a brick-walled gym

Maya R.

  • Barbell technique
  • Strength blocks
  • First-timers

Will get you deadlifting with a flat back in week one, and won’t let you add weight until it stays that way.

Coach Dre kneeling beside a kettlebell in an open garage gym

Dre W.

  • Speed
  • Jumps & throws
  • Team-sport athletes

Runs Athlete Prep. Measures sprint mechanics on video and coaches the first five metres like they decide the game.

Coach Sofia reaching overhead in a long stretch on a balcony

Sofia L.

  • Mobility
  • Return to training
  • Breathing

Finds the joint that’s limiting your squat and gives you three drills, not thirty.

Coach Theo performing a kettlebell get-up on the studio floor

Theo M.

  • Conditioning
  • Kettlebells
  • Engine testing

Writes the intervals. Every conditioning session is scored, so you’ll know when the engine has moved.

Coach Jess standing with arms crossed against a dark backdrop

Jess K.

  • 1:1 coaching
  • Strength for beginners
  • Busy schedules

Handles most 1:1 clients. Builds plans around the week you actually have, not the one you wish you had.

This week

On the floor

Early, lunch and after work, six days a week. Mobility on Sunday morning for anyone who earned it.

Monday · 8 sessions

5:30AM · 60 min

StrengthCoach Maya · Max 8

Strength

6:30AM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

7:30AM · 45 min

MobilityCoach Sofia · Max 8

Mobility

9:00AM · 60 min

1:1 CoachingCoach Jess · 1 athlete

1:1 Coaching

12:00PM · 60 min

StrengthCoach Jess · Max 8

Strength

4:30PM · 75 min

Athlete PrepCoach Dre · Max 10

Athlete Prep

5:30PM · 60 min

StrengthCoach Maya · Max 8

Strength

6:30PM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

Tuesday · 7 sessions

5:30AM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

6:30AM · 60 min

StrengthCoach Maya · Max 8

Strength

9:00AM · 45 min

MobilityCoach Sofia · Max 8

Mobility

12:00PM · 45 min

ConditioningCoach Jess · Max 8

Conditioning

4:30PM · 75 min

Athlete PrepCoach Dre · Max 10

Athlete Prep

5:30PM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

6:30PM · 45 min

MobilityCoach Sofia · Max 8

Mobility

Wednesday · 7 sessions

5:30AM · 60 min

StrengthCoach Maya · Max 8

Strength

6:30AM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

7:30AM · 60 min

1:1 CoachingCoach Jess · 1 athlete

1:1 Coaching

12:00PM · 60 min

StrengthCoach Jess · Max 8

Strength

4:30PM · 75 min

Athlete PrepCoach Dre · Max 10

Athlete Prep

5:30PM · 60 min

StrengthCoach Maya · Max 8

Strength

6:30PM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

Thursday · 7 sessions

5:30AM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

6:30AM · 60 min

StrengthCoach Maya · Max 8

Strength

9:00AM · 45 min

MobilityCoach Sofia · Max 8

Mobility

12:00PM · 60 min

1:1 CoachingCoach Jess · 1 athlete

1:1 Coaching

4:30PM · 75 min

Athlete PrepCoach Dre · Max 10

Athlete Prep

5:30PM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

6:30PM · 60 min

StrengthCoach Maya · Max 8

Strength

Friday · 6 sessions

5:30AM · 60 min

StrengthCoach Maya · Max 8

Strength

6:30AM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

7:30AM · 45 min

MobilityCoach Sofia · Max 8

Mobility

12:00PM · 60 min

StrengthCoach Jess · Max 8

Strength

4:30PM · 75 min

Athlete PrepCoach Dre · Max 10

Athlete Prep

5:30PM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

Saturday · 3 sessions

7:30AM · 45 min

ConditioningCoach Theo · Max 8

Conditioning

9:00AM · 60 min

StrengthCoach Maya · Max 8

Strength

12:00PM · 75 min

Athlete PrepCoach Dre · Max 10

Athlete Prep

Sunday · 1 sessions

9:00AM · 45 min

MobilityCoach Sofia · Max 8

Mobility

Sessions cap at 8 per coach. Book in the member app once you join.

Full timetable

Memberships

Pick your week

Every plan starts with the same two-week intro. Then you choose how often you want a coach in your corner.

2 weeks

Intro

$49one-time

Assessment + 4 coached sessions. No contract, no auto-renew.

  • Movement screen & baseline numbers
  • Four group sessions of your choice
  • Plan review on day 14
Book intro

2× a week

Small Group

$169/mo

Billed monthly. Cancel with 30 days’ notice.

  • 8 coached sessions a month
  • Strength, Conditioning or Mobility
  • Retest every 6-week block
Go 2× a week
Coach’s pick

Every session

Unlimited

$229/mo

Billed monthly. Cancel with 30 days’ notice.

  • All group sessions, every day
  • Athlete Prep included
  • One 1:1 check-in per block
Go unlimited

Your hour

1:1 Coaching

$85/session

From $85 for a single session.

  • Individual programme, written weekly
  • Coach on every rep
  • Booked around your calendar
Book 1:1

Prepay 3 months and save on group plans.

Compare plans & FAQ
Two members swing kettlebells overhead in a bright studioWeek one

What happens next

Your first week

You won’t be thrown into a class and left to guess. Here’s the whole thing.

  1. Before day one

    A ten-minute call

    We ask about your training history, injuries and the hours you actually have free. No sales script.

  2. Session one

    Assessment

    Movement screen, a few baseline lifts and a short engine test. Your coach writes down where you start — those numbers are the point.

  3. Sessions two & three

    Coached group, with a shadow

    You join a real session. Your coach scales every exercise to your numbers and stays close for the first two.

  4. Session four

    Your block begins

    Week one of a six-week block. Same lifts, slightly heavier each week. You’ll know exactly what today is for.

  5. Day fourteen

    Review & decide

    We sit down with your numbers and recommend a plan — or tell you honestly if 1:1 fits better. No pressure to stay.

Sample reviews — concept content

Member stories

I’d bought three gym memberships in four years and used none of them. Here someone notices if I miss Tuesday. That’s the whole difference.

Carla M.Small Group, 2×/wk

Dre fixed my start in two sessions. My son trains in the afternoon block now and I’m in the 5:30. We compare numbers at dinner.

Devon T.Unlimited + Athlete Prep

Came in with a cranky back and a lot of fear about deadlifts. Sofia and Maya rebuilt it one block at a time. I pull from the floor now.

Priya S.1:1 → Small Group

Intro offer

Two weeks. $49. Then decide.

One assessment, four coached sessions, one honest review. If it’s not for you, you walk — nothing renews.

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Two members land box jumps side by side on wooden plyo boxes
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