STRENGTHETE PATHWAYS

Advanced Strength Pathway / 34 weeks

What is advanced strength? 

It’s not just numbers on a bar. It’s reaching that point where progress slows, old routines feel stale, and you know there’s another level, but you need a real challenge to unlock it. If you’re stuck, bored, or ready to break through your plateau, this pathway is for you. Advanced strength isn’t a finish line. It’s a decision to keep evolving, to get uncomfortable, and to see what you’re really capable of. 

Dive in. Let’s build beyond strong.

Advanced Strength Pathway (34 weeks)

  1. FORGE: Advanced 1 - Phase 1 (5 weeks)

  2. FORGE: Advanced 1 - Phase 2 (5 weeks)

  3. FORGE: Advanced 1 - Phase 3 (4 weeks)

  4. IGNITE: Advanced 2 - Phase 1 (5 weeks)

  5. IGNITE: Advanced 2 - Phase 2 (5 weeks)

  6. IGNITE: Advanced 2 - Phase 3 (4 weeks)

  7. ASCEND: Advanced Peaking Block (6 weeks)

At-Home Garage Strength Pathway / 20 weeks

No fancy machines. No excuses. 

The Garage Pathway is for anyone who trains at home, whether by choice or necessity, and wants results with the equipment they actually have. Some prefer a gym. Others don’t need the noise, the AC, or the crowds. 

This pathway is built to show you how to build real strength, real health, and the body you want, right in your garage or basement. No bells, no whistles, just progressive, challenging training that meets you where you are and pushes you forward.

At-Home Garage Strength Pathway (20 weeks)

  1. INITIATE: Bands to Dumbbells (4 weeks)

  2. IGNITE: Kettlebell Foundations (12 weeks)

  3. FORGE: Home Gym Complex Conditioning (4 weeks)

Combat Athlete Pathway / 12 weeks

What is a combat athlete? 

It’s anyone who uses their body as their primary tool in the fight; on the field, in the ring, or on the job. My experience was infantry: close with and destroy the enemy. My body was my weapon. That mindset runs deeper than sport. Whether you’re an MMA fighter, a firefighter, a cop, or anyone whose life and work demand physical readiness under pressure, this is for you. This pathway is built for those who understand that survival, performance, and resilience aren’t optional. They’re required.

Combat Athlete Pathway (12 weeks)

  1. INITIATE: Movement Rebuild (4 weeks)

  2. IGNITE: Combat Conditioning (4 weeks)

  3. FORGE: Field Strength (4 weeks)


Everyday Strong Pathway / 12 weeks

Built For: Adults who train hard, live busy lives, and want strength that actually carries over.

What This Pathway Is About:

This isn’t performance peaking.

It’s not about aesthetics, and it’s not about gimmicks.

The Everyday Strong pathway is for people who want to move better, feel more capable, and build strength that holds up under pressure.

We’re talking:

Posture that lasts all day

Carries that build confidence

Strength that feels good, not fragile

No wasted movements. No crawling. No chaos.

Who It’s For:

You’ve lifted before—but need structure that respects your life.

You’ve had injuries or setbacks and don’t want to get hurt again.

You want to train hard without chasing PRs or punishing yourself.

You’re 30+, maybe 40+, maybe more—but still capable and hungry.

How It Works:

This is a 3-tier progression, designed to build your capacity without ever overreaching.

Results You Can Expect

Your joints stop aching when you lift

Your body holds together under fatigue

You feel physically capable again

You don’t fear the work—you start to crave it

Everyday Strong Pathway (12 weeks)

  1. INITIATE: Steady Strength (4 weeks)

  2. IGNITE: Everyday Engine (4 weeks)

  3. FORGE: Strength Under Strain (4 weeks)


Firefighter Pathway / 12 weeks

This pathway is born from real life—built in the trenches of combat, refined in the firehouse, and sharpened by years of clinical rehab and strength coaching.

I’ve been there. My background is infantry, not just academic. When you’re deployed, you learn that nothing is predictable. Sleep comes in fragments, days bleed together, and the only constant is the demand to be strong, resilient, and ready—no matter what’s happening outside your control.

Competitive strongman hammered this home. You don’t get to choose the events, the order, or how your body feels on the day. You show up, you perform, and you find a way. But it’s not just about moving the heaviest weight; it’s about keeping your body functional when everything wants to break down—knees, hips, back, shoulders, and mind.

This program is a product of that experience, plus direct, unfiltered conversations with firefighters who live the chaos every shift. The calls, the gear, the sleep deprivation, the family stress—it all wears on your body and mind. Most training out there misses the mark, either getting lost in “functional” fluff or overemphasizing raw strength with no respect for longevity.

My education as an athletic trainer and CSCS means this pathway isn’t just cobbled together; it’s clinically grounded. You get real-world programming: strength first, but always joint-smart, fatigue-aware, and designed to survive unpredictable schedules.

Yes, it’s a template. But it’s built for you—not as a generic cookie-cutter routine, but as a living framework you can adapt to your reality. Every session is rooted in making you a more resilient, more capable firefighter—stronger under load, harder to break, and better equipped to show up for your crew, your family, and yourself.

This is the system I wish I had when I was breaking myself down and trying to hold it together. It’s here so you don’t have to make the same mistakes.

Firefighter Pathway (12 weeks)

  1. INITIATE: Fireline Base (4 weeks)

  2. IGNITE: Structural Load (4 weeks)

  3. FORGE: Operational Dominance (4 weeks)

Frequent Flyer Pathway / 12 weeks

Strength. Stability. Resilience on the Road.

What Is the Frequent Flyer Pathway?

The Frequent Flyer Pathway is a structured, travel-proof training system built for pilots, flight crew, and high-frequency travelers who live in and out of hotels, airports, and unpredictable schedules. It’s designed to eliminate guesswork, simplify strength training on the road, and preserve mobility, stability, and recovery—even when your environment changes every 48 hours.

This is not a random set of workouts. It’s a professionally developed system that adapts to your life, not the other way around.

We’re not chasing perfection. We’re building consistency that travels.

Who It’s For:

Pilots, flight attendants, and aircrew

Business travelers and professionals living in hotels

Anyone who needs a system they can take anywhere, with or without a full gym


You don’t need barbells, Olympic platforms, or hours of time.

You need a clear plan, smart progressions, and training that meets you where you land.


Pathway Structure

The pathway includes two parallel training tracks, depending on your equipment access:

1. Hotel Gym Track

Built for hotel gyms with basic equipment (dumbbells, cables, treadmill).

Structured around superset-based strength work, targeted mobility, and treadmill conditioning.

Progresses through three blocks:

Preflight Prep (movement reentry + mobility)

Cruising Altitude (strength and stability building)

Final Approach (travel-tolerant intensity and polish)

2. Bodyweight + Bands Track

For hotel rooms, airport gyms, or zero-equipment scenarios.

Focused on mobility, posture control, bodyweight strength, and breath-driven recovery.

Progresses through the same three blocks (adjusted for gear):

Preflight Prep

Cruising Altitude

Final Approach


Key Features

4–6 week blocks, easy to follow, flexible to repeat

Movement-focused warmups and breath-based recovery built into every session

Every session < 1 hour (most around 40–45 min)

No wasted time. No fluff. No guilt if you miss a day. Just a repeatable rhythm you can take anywhere.

Treadmill protocols included—not as optional cardio, but as structured, joint-smart conditioning

Why It Exists

Because travel wears on the body.

Because long flights, compressed posture, hotel pillows, and inconsistent meals all add up.

Because movement should be one of the constants in a variable lifestyle.

The Frequent Flyer Pathway exists to:

Restore joint function

Maintain strength and tissue quality

Improve recovery

And keep you grounded—literally—even when you’re thousands of feet in the air

This isn’t about being the fittest person in the airport.

It’s about being the one who still feels strong, mobile, and in control when others are falling apart.

No matter what city you wake up in, you’ll know exactly what to do.

This is movement that adapts with you.

Always ready for takeoff.

Frequent Flyer Pathway (12 weeks)

  1. INITIATE: Pre-Flight Prep (4 weeks)

  2. IGNITE: Cruising Altitude (4 weeks)

  3. FORGE: Final Approach (4 weeks)


Grip & Carry Dominance Pathway / 12 weeks

Grip and carry strength is the common thread across every walk of life. It’s what separates the strong from the fragile. Maybe you’re a strongman chasing event dominance, a lifter stuck on deadlift lockout, a nurse hauling gear and patients, a parent juggling groceries and toddlers, or a tradesperson relying on your hands day after day. Grip and carry work isn’t optional, it’s foundational. 

This pathway is built to bulletproof your hands, arms, and frame, so you can handle whatever life (or sport) throws at you. No matter your background, if you want real-world strength that shows up everywhere, you’re in the right place.

Grip & Carry Dominance Pathway (12 weeks)

  1. INITIATE: Odd Object (4 weeks)

  2. IGNITE: Grip & Carry (4 weeks)

  3. FORGE: Work Capacity Strength (4 weeks)




Hybrid Athleticism Pathway / 11 weeks

“Hybrid” isn’t just a buzzword here. 

This pathway is about evolving past the old silos—bodybuilding, powerlifting, conditioning, athletic development—and pulling the best from each. True hybrid athleticism means you’re strong, you move well, and you can handle anything: lifting, running, carrying, competing, or just showing up better in real life. We blend proven methods to build a body that’s both capable and adaptable, not just for show, but for anything life throws at you. 

If you want to train for the full spectrum of athleticism—strength, power, resilience, movement—this is where you do it.

Hybrid Athleticism Pathway (11 weeks)

  1. INITIATE: Planes & Patterns (3 weeks)

  2. IGNITE: Agility & Athleticism (4 weeks)

  3. FORGE: Explosive Athleticism (4 weeks)


Joint Health/Rehab Builder Pathway / 14 weeks

You don’t appreciate joint health until you lose it. If you’ve trained long enough, you know how fast a little ache turns into a big setback. This pathway is built to change that story. We go beyond “prehab”—you’ll actually learn how your joints move, how to control them, and how to rebuild resilience so you can keep doing what you love for decades, not just years. 

Whether you’re coming off injury, dealing with chronic pain, or just want to outlast your peers, this program gives you the tools to own your movement, bulletproof your joints, and stay in the game.

Joint Health/Rehab Builder Pathway (14 weeks)

  1. INITIATE: Legacy Recovery (4 weeks)

  2. IGNITE: Structural Strength (4 weeks)

  3. FORGE: Hypertrophy Builder (6 weeks)


Look Strong Pathway / 12 weeks

A Strengthlete Hypertrophy Pathway

You can’t be strong without looking strong.


What This Is?

This isn’t bodybuilding.

This isn’t bro splits and pump-chasing nonsense.

This is structured hypertrophy—muscle, built the right way. With strength, intent, and fatigue that actually matters.

Look Strong is for people who want to train hard, build visible muscle, and feel like their body reflects their effort.

You won’t be jumping on boxes.

You won’t be tracking heart rate zones.

You’ll be chasing volume, mechanical tension, and positionally demanding strength that makes your body look trained.

If you’ve ever felt like:

“I’m stronger than I look” — this is how you fix that.

“I train hard, but I don’t look like I lift” — this is where you change that.

How It Works

Look Strong is a 3-tier progression inside Strengthlete, built to move from foundation → volume → mastery.

It runs on hypertrophy principles, but with Strengthlete structure: tempo, positioning, recovery, and intelligent loading.

Tier 1: Initiate – Prime Build

You don’t need to be big—you need to build right.

This tier teaches you how to create tension, control movement, and train muscles instead of just chasing reps.

Emphasis: control, mind-muscle connection, time under tension

Volume: moderate

Style: DB-focused with machine/BB options

Built for: new lifters, detrained adults, or those rebuilding after strength phases


Tier 2: Ignite – Growth Phase

Now we increase the work. This is classic hypertrophy—supersets, angle changes, rest control, and real output.

You’ll push more volume, train deeper into fatigue, and begin to look as strong as you’re becoming.

Emphasis: volume density, split-style structure, full recovery between zones

Volume: high

Style: Push/pull splits, added supersets, machine & barbell integration

Built for: intermediate lifters, physique-minded adults, offseason strength athletes


Tier 3: Forge: The Mountain Method

This is where size becomes presence.

You’ve earned the volume. Now we bring it under control.

The Mountain Method is inspired by John Meadows—not the fluff, not the fads, but the part of him that trained like a bodybuilder with a powerlifter’s brain.

You’ll still chase fatigue—but only through position, tempo, and deliberate stress. No wasted sets. No garbage reps. Every movement earns its place.

This block is about layered intensity—not wild output.

You’ll front-load effort with positional strength, then drag the set deep with controlled breakdown.

Split stance, midline demand, mechanical disadvantage, high-angle loading—all built to leave you dense, not wrecked.

You won’t leave fried.

You’ll leave carved.

Look Strong Pathway (12 weeks)

  1. INITIATE: Foundations of Growth (4 weeks)

  2. IGNITE: Threshold (4 weeks) 

  3. FORGE: The Mountain Method (4 weeks)


Metabolic Fat Loss Pathway / 17 weeks

Fat loss is metabolic. There’s no secret supplement, shortcut, or “hack”, just training that unlocks your body’s real potential. 

This pathway is built around movement, intensity, and smart progression to drive your metabolism where it matters. No nonsense, no magic pills. You’ll get practical programming, real cues, and the structure you need to burn fat, build capacity, and keep it off. 

This is fat loss the way the body is wired to do it, nothing else.

Metabolic Fat Loss Pathway (17 weeks)

  1. INITIATE: Capacity Engine (3 weeks)

  2. IGNITE: Tempo Grind (4 weeks)

  3. IGNITE: Density Engine (4 weeks)

  4. FORGE: Hybrid Burn (6 weeks)


Minimal Equipment Fat Loss Pathway / 30 weeks

Not everyone has a full gym. That shouldn’t stop anyone from building real health. 

This pathway strips it down to the essentials, minimal equipment, zero fluff. You’ll get proven, metabolic-focused training that pushes you, gets you moving, and drives fat loss with what you have, not what you wish you had. No one should be priced out of health or left on the sidelines. If you’re ready to work and want results without the barrier of big-box gym access, this is your entry point.

Minimal Equipment Fat Loss Pathway (30 weeks)

  1. INITIATE: No Flair for Beginners - Phase 1 (4 weeks)

  2. INITIATE: No Flair Bodyweight Only - Phase 2 (6 weeks)

  3. IGNITE: Kettlebell Foundations (12 weeks)

  4. IGNITE: Home Gym Kettlebell + Barbell (4 weeks)

  5. FORGE: Home Gym Complex Conditioning (4 weeks


Odd Object Specialist Pathway / 14 weeks

You know who you are; the ones who can’t help but pick up that weird rock, wrestle a sandbag, or drag something heavy just to see if you can. 

Odd object training isn’t just for strongman competitors or “weirdos.” It’s for anyone who wants real-world strength that holds up when life gets unpredictable. Carrying awkward, unbalanced loads, kids, gear, tools, whatever—teaches your body to be strong in the chaos, not just under perfect conditions. If you want to build practical, adaptable strength that actually shows up in life and sport, this pathway is where you start.

Odd Object Specialist Pathway (14 weeks)

  1. INITIATE: Odd Object (4 weeks)

  2. IGNITE: Odd Object Builder (4 weeks)

  3. FORGE: Strongman Garage 1 (6 weeks)


Planet Thickness Pathway / 11 weeks

Real muscle. Real method. No squat rack required.

Purpose: To build dense, functional hypertrophy using machine-dominant, joint-friendly, scientifically grounded training—ideal for commercial gym lifters who want legit results.

What Is Planet Thickness?

Planet Thickness is a full-system approach to hypertrophy designed specifically for commercial gym settings. Whether you train at Planet Fitness, a hotel gym, or any space without squat racks and heavy barbells, this pathway gives you everything you need to build muscle with precision and purpose.

You won’t find gimmicks or filler here—only structure, proven methods, and real outcomes.

This isn’t just about the pump.

It’s about mechanical tension, position control, and consistent progression—the things that make muscle last.

The System

Planet Thickness progresses through three structured tiers, each building on the one before it.

Initiate

Foundations of Thickness

Build control, tempo, and body awareness with machine-based movement.

Ignite

Machine Monster

Increase output and fatigue tolerance through isolation + compound layering.

Forge

Planet Pump

Maximize density and tissue quality with mechanical drop sets, holds, and extended sequences.

Planet Thickness Pathway (11 weeks)

  1. INITIATE: Foundations of Thickness (4 weeks)

  2. IGNITE: Machine Monster (3 weeks)

  3. FORGE: Planet Pump (4 weeks)


Powerlifting: Zero to Hero Pathway / 15 weeks

Powerlifting is simple, but it isn’t easy. Anyone who’s been in this game knows: methods come and go, but base strength never goes out of style. 

This pathway is about real resilience and real results—building your squat, bench, and deadlift from the ground up. No gimmicks. No shortcuts. Just focused work on the fundamentals that have built strong lifters for generations. Whether you’re brand new or you’ve lost the plot chasing the next trend, this program will rebuild your base and push you to real heights. If you’re ready to master the essentials and chase true strength, welcome home. 

Powerlifting: Zero to Hero Pathway (15 weeks)

  1. INITIATE: SBD Primer (6 weeks)

  2. IGNITE: SBD Builder (4 weeks)

  3. FORGE: Lockout (5 weeks)


Return to Competition (Injury Rehab) Pathway / 15 weeks

This is where real experience meets real recovery. Built on decades in the trenches—from athlete to soldier, strongman to athletic trainer—this pathway reflects a lifetime of coming back from injury and helping others do the same. 

It’s not just protocols or checklists. It’s the lessons learned through pain, setbacks, and the grind of getting back up, every time. Here, you get a system forged by someone who’s lived it on every level, blending clinical skill with battle-tested wisdom. 

The goal: get you back in the game, stronger and smarter than before. This is where return-to-play becomes a reality, not just a plan. 

Return to Competition (Injury Rehab) Pathway (15 weeks)

  1. INITIATE: Movement Rebuild (4 weeks)

  2. INITIATE: Core Code (3 weeks) 

  3. IGNITE: Skill Builder (4 weeks)

  4. FORGE: Reinforced Strength (4 weeks)


Strength Sports (Strongman/Hybrid) Pathway / 24 weeks

Strength sports aren’t just about moving the most weight—they’re about testing what’s possible, in every way. 

This pathway is for the athlete who wants it all: strongman grit, powerlifting base, athletic movement, and real-world resilience. It’s built from years under the bar, in the field, and in the ring—drawing from the best of strongman, powerlifting, and hybrid training to forge a body that doesn’t just look strong, but performs under pressure. 

Strength Sports (Strongman/Hybrid) Pathway (24 weeks)

  1. INITIATE: Movement Rebuild (4 weeks)

  2. INITIATE: Odd Object (4 weeks)

  3. IGNITE: Grip & Carry (4 weeks)

  4. FORGE: Strongman Garage 1 (6 weeks)

  5. FORGE: Strongman Garage 2 (6 weeks)


Tactical Readiness Pathway / 12 weeks

You don’t need another hero WOD. You need structure, pressure, and posture that won’t fold when it counts.

This is the reentry point for real strength conditioning—built for the tactical athlete who’s either returning to the field, prepping for it, or sharpening the edge they already earned.

We’re using the barbell as the spine, strain conditioning as the nervous system, and real movement control as the brain behind the machine. No wasted reps. No fake intensity. Just work that builds capability when the clock, the load, and the chaos don’t care how fit you look.

Tactical Readiness Pathway (12 weeks)

  1. INITIATE: Tactical Control (4 weeks)

  2. IGNITE: Movement Under Load (4 weeks)

  3. FORGE: Task Ready (4 weeks)


Women’s Strength Confidence Pathway / 12 weeks

Strength has nothing to do with gender stereotypes—and everything to do with owning your potential. More women are stepping into the gym, into sport, and into leadership than ever before. That matters. So does having a pathway designed by people who understand both the science and the lived experience behind women’s strength. 

This pathway is built to unlock real confidence, performance, and resilience—accounting for the physiological differences that matter, without letting them limit you. With Ariana leading the way, you’ll get real coaching, proven methods, and the support of someone who’s walked the walk. 

This is where strong gets redefined—on your terms. 

Women’s Strength Confidence Pathway (12 weeks)

  1. INITIATE: Start Strong (4 weeks)

  2. IGNITE: Structural Strength (4 weeks)

  3. FORGE: Embolden (4 weeks)


Youth Girl Pathway / 8 weeks

This pathway was built for girls just stepping into high school sports—no lifting background needed. Inspired by athletes like my own niece, it’s designed to build confidence, strength, and movement skills from the ground up. 

This isn’t a random collection of exercises. It’s a proven system, grounded in experience, to help young women enter their athletic careers with a strong, safe foundation. Whether you’re aiming for varsity or just want to move better and feel stronger, this is where you start. You’ll get real guidance and a supportive structure—so you can grow, compete, and thrive.

Youth Girl Pathway (8 weeks)

  1. INITIATE: Start Strong (4 weeks)

  2. FORGE: Built to Compete (Girls) (4 weeks)


Youth Performance Engine Pathway / 12 weeks

Athlete Development for Middle to High School Transition

This is where we build athletes for sport—and for life.

Not just strong. Not just fast. But capable, coordinated, confident.

Phase Breakdown:

Initiate: Movement Discovery

We don’t chase weights—we teach movement. Athletes in this phase learn how to control their body in space. They explore squats, pushes, jumps, and skips without load. This is motor pattern literacy—before the barbell ever enters the picture.

Ignite: Strength Play

The gym becomes a training ground. We introduce basic lifting movements, loaded carries, bodyweight control, and effort-based work. But it still feels like play. Everything is movement-first, athlete-driven, and built to reinforce resilience—not fatigue for its own sake.

Forge: Youth Performance Engine

This is where the real transfer begins. We take strength, speed, and control, and build them into output. Athletes move in all planes. They sprint, jump, lift, land, react, and compete. We teach them to own the weight room as a tool to dominate the field, court, or mat.

It’s not “get jacked” training. It’s “move like a monster” training.

The Strengthlete Advantage

This isn’t a watered-down adult program. It’s a system built for youth from the ground up:

Neurological control, then output

Load only when posture is locked

Sprint before sleds. Land before loading.

Coordination, then competition

We progress when the movement earns it—not just when a calendar says so.

Performance Outcomes We Target:

Sprint mechanics & acceleration off the line

Jump/land control in all directions

Change-of-direction agility & rhythm

Strength in foundational movement patterns (push, pull, squat, hinge, carry)

Breathing, bracing, and posture under load

Confidence in the gym—transfer to sport

Youth Performance Engine Pathway (12 weeks)

  1. INITIATE: Movement Discovery (4 weeks)

  2. IGNITE: Strength Play (4 weeks)

  3. FORGE: Youth Performance Engine (4 weeks)