Training Philosophy 

The most "functional" physical attribute is strength.  Increased strength means the increased ability to produce force, which requires the use of progressively heavier weights. Increased strength also makes skill easier to acquire and display. Any effective approach to strength and skill must involve repeated, gradually increasing exposures to both training and practice, because both require repeated exposure to accumulate them. 

Our philosophy is simple, we error on the side of strength. Literally every other goal will cascade off your ability to produce more force.  Want to lean out, make sure you're applying more force in full ranges of motion, eat clean, and in deficit kcal levels. Want to compete in a USAW meet? Progressively overload the the Snatch and Clean and jerk and learn to apply more force. Want to get fit? Learn to produce more force and burning fat gets easier, bone density becomes greater, sugar begins to balance out, joints are protected by stronger muscles, tendons, and ligaments. You get fitter by gradually exposing yourself repeatedly to proper weight training principles. So this is how you get started in hiring your, "Personal Force Trainer" at MSC...See below =-)    


Step 1

An important part of any responsible training program, a fitness assessment objectively measures your current level of physical fitness. Without an effective fitness assessment, growth cannot be accurately measured. MesserFit's fitness assessment incorporates many different methods to achieve accurate results.


  • 9 Site Skinfold Analysis
  • Girth Measurements
  • Sub Max Vo2 assessment
  • Muscular Endurance Screen
  • Muscle Strength Screen
  • Postural Screen
  • Functional Movement Screen

Step 2

Session Philosophy

Mobilization and Release
This portion of your session will be dedicated to soft tissue mobilization.  Using tools like the foam roller, lacrosse ball, and PVC, you will take time to prepare the muscles to move through proper range of motion while simultaneously preparing your mind for your training session.

Task Specific Warm Up
You will take this time move your joints through the ranges of motion that will you will be expecting them to go through during your training session.  This will involve things like, band work, dynamic stretching, and general heart and lung preparation.

CNS Priming 
After your warm up you will take a few minutes to prime your nervous system for work with reactive movements such as, box jumps, broad jumps, plyo push ups, or very low intensity speed work with the barbell or whatever implements you will be using. Most of the time this would be done in circuit fashion to elicit the best response systemically. 

Strength Training
This time will be spent working on movement patterns that make you a stronger more spectacular human. There is going to be a broad and far reaching spectrum here. This time will be used in conjunction with the next section to move you towards your stated goals during the assessment period. Individual training form and flow will will be established here. 

Metabolic Conditioning
Based on your goals this time will either be taken up after the strength training section, or will be used in conjunction as way to strip body fat and develop work capacity.  This time will include short intense bouts of exercise or longer less intense sections. This part will change frequently. 

Recover or Cool Down
This time is meant to recover your heart rate, stretch muscle, and prepare for post workout fueling!

Step 3 

Be Consistent

Show up to your sessions, eat according to your goals, do the extra work. They days you are not with your trainer you will need to get to the gym and stay up on your programming. The people who make the greatest gains are the people who decide to make the lifestyle change that is need to reach their goal sets. Training two hours a week will without complementing it with a lifestyle change will result in disappointment and derailment of your initial motivation seizure you had to get you started in the first place. Understand it's going to take time to make change and give yourself that time. Remember the 10,000 rep rule...they say that it takes 10,000 reps to become an expert in a given objective. 10,000 times snapping a football, 10,000 times pulling the bar off the ground and catching in squat snatch. So give yourself a break and get ready for the journey. We look forward to partnering with you.  


What to Expect: 

You will be billed monthly on the first of each month.  If you wish to cancel please do so within 30 days of your next billing. 

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