WHY APS?
PRECISION PROGRAMMING
Personalized, percentage-based training targets ensure athletes are continually challenged and progressing in strength and fitness.
ACCOUNTABILITY
Squads of up to 6 athletes hold each other accountable to show up and bring their best effort every day.
ROUTINE
Squads train at the same time and place every Monday & Wednesday or Tuesday & Thursday.
Get on the List:
MEET THE ATHLETES
Explore the stories and progress of a few of our APS athletes and Head Coach, Jesse.
JESSE DIMOND
NYC-based personal trainer and dark horse of the fitness scene, Jesse is the mastermind behind the Advanced Performance Squad program at The Athletic Clubs. After years of playing Australian-rules football and working with his hands, he delved into the science of athleticism and has honed his craft as a personal trainer. Now, he's using precision programming and squad camaraderie to raise a new crop of metropolitan athletes.
JEN GERARDI
As a mother of three, Jen is committed to living a healthy and active lifestyle to support herself as she supports her family. She's been passionate about strength training for years, but unlocked a new level of performacne when she joined APS. As a member of The Athletic Clubs for years, she's proud of her fitness journey thus far - but she's only just getting started.
PARRISH SMITH
A tenured New Yorker, Parrish fell in love his with running while at Syracuse University, transforming his lifestyle and completing two marathons. He began incorporating strength training and watched his pace and performance take off. Now, he’s taking his fitness to the next level with the precision programming of the Advanced Performance Squads.
SHAYNA SAUNDERS
As a native New Yorker and former Boston / San Francisco resident, Shayna knows the value of finding community wherever she lives. Now back on her home turf, you can find her in the gym or attempting new hobbies such as beach volleyball and bouldering. When she's not training or socializing with mates from The Athletic Clubs, she runs growth at a software company as well as a cheeky side project or two.
Workouts.
STRENGTH & CONDITIONING
60 minutes
2x a week (upper/lower)
​
Workouts feature a mobility intro, pre-fatigue warm up, key lift, accessory movements, and a conditioning effort.
​
Programming is designed to continually challenge each athlete to grow stronger in the four key lifts and VO2 max conditioning.
​
The Four Key Lifts:
​
​
​
​
We finish every workout with coffee and a bit of banter.
​
-
Bench Press​
-
Back Squad
-
Deadlift
-
Pull Up
Programming.
12 WEEK CYCLES
Week 0: Baseline Testing
Weeks 1-10: Progressive Overload
Week 11: Deload
Week 12: Re-Test​
Each athlete is invited to complete testing in key areas to determine their personal targets for each workout in the 12 week training cycle, based on percentages of their maximum effort.
How it works.
1. Baseline Test
Each athlete is invited to complete testing in key areas to determine their personal targets for each workout in the 12 week training cycle, based on percentages of their maximum effort.
2. Training Targets
Personal intensity and output targets based on each athlete's maximum effort.
3. Progressive Overload
Workouts are programmed with specific rep schemes and personal training targets for each athlete.
4. Re-Test
Athletes retest every 12 weeks to set new training targets and ensure continued progress.
Learn More
Book a quick, 15-minute video call to learn more about APS.