Specific Training for Specific Goals


“If you have specific goals, stop doing non-specific programming, class workouts, template plans, and hoping to achieve goals that only YOU have.” – Dr. Sean Pastuch, Active Life

For the record, Ash and I love CrossFit. We love the community, camaraderie, and competition within the wall of the affiliates, we love the interactions, connections, and relationships that are developed in the classes, and we love the fitness that is cultivated through the programming.

Whether you’re talking about CrossFit, Orange Theory, F45, or Barry’s Bootcamp, it is nearly impossible to replicate the excitement and intensity of group classes. Often, the guidance and accountability associated with classes are the catalysts to motivation and consistency. If you’re a member at a CrossFit affiliate, OTF Studio, etc, you know what I’m talking about:

  • You’ve been a member since 2013
  • You’re the king/queen of the 5:00am crew
  • Your coach knows EVERYTHING about you (strengths, weaknesses, 1RMs, PRs, husband/wife’s name, how old your kids are, favorite IPA, guilty pleasure TV show, etc.)
  • Not only are Rick and Karen (also staples at the 5:00am class) your training partners, but they’re also your best friendsThere are mornings where you’d rather hit snooze, but you know Rick and Karen would never let you hear the end of it

That all sounds great, right? Of course it does! Group classes are amazing! There’s a reason that CrossFit, Orange Theory, and F45 are dominating the fitness industry – people LOVE it!

Here’s the problem: everyone talks about the benefits of group classes, but very few people discuss the limitations.

The majority of group classes are designed to elicit broad and general adaptations (i.e. the programs are structured to get you into GENERALLY better shape). You’ll likely develop foundational strength, power, speed, endurance, stamina, and flexibility; you’ll develop and refine various techniques, skills, and drills, and you’re almost guaranteed to look and feel better, especially if additional factors are monitored and fine-tuned (e.g. nutrition, recovery, sleep, stress, etc.).

So, what are the limitations?

Group classes do NOT solve individual problems, target SPECIFIC goals, or provide undivided ATTENTION from your coach.

If you’ve been attending group classes for 2-3+ years, it’s likely that you’ve cultivated a SOLID foundation of fitness. You’re probably stronger and faster than you were 5-10 years ago, feel better, look better, and lead a more physically active and fulfilling lifestyle. Overall, you’re in a pretty good place, but it feels like something is missing. Maybe you’re still dealing with knee pain, achy shoulders, or limited range of motion, maybe you still haven’t achieved a specific performance goal, or maybe your body composition is less than ideal. You’re Mr./Mrs. Consistency, you work your ass off, and you listen to every cue and recommendation from your coach, but no matter how hard you try, you can’t seem to eliminate the pain, break the plateau, lose the weight, or gain the muscle. Do you see where I’m going with this?

Group classes will only get you so far.

If you’re a seasoned fitness enthusiast, you will reach a point on your fitness journey where group classes no longer suffice. There will come a time where GPP-style training is no longer adequate, where constant variance is no longer appropriate, and where you NEED one-on-one coaching and/or customized programming in order to achieve your goals.

You’re probably asking yourself…

1. Why?
2. How will one-on-one coaching help me achieve my goals?
3. What are the benefits of individualized programming?

First and foremost, we’ve already answered the ‘why.’ Generally, the programming for group classes is designed to elicit broad and general adaptations – it will get you into generally better shape. Classes are not designed to target specific weaknesses, build upon strengths, and/or progress you toward individual goals.

Second, one-on-one coaching provides numerous benefits including greater accountability, specific guidance, enhanced support, and additional education. On the technical side, one-on-one coaching provides the time and attention necessary to build rapport, establish trust, analyze technique, develop new skills, and ultimately move toward your goals.

Lastly, individualized programming is the catalyst to progress. Specific goals require specific programs. Customized programming is designed to target YOUR weaknesses and build upon YOUR strengths; it accounts for your experience, injuries, limitations, equipment, obligations, commitments, and priorities. Individualized programming is structured to move the needle; it’s not a cookie-cutter template, it’s not a group/team program, and it’s not for the masses, it’s YOUR program!

Introducing CUSTOM.

At Ballistic Performance, we pride ourselves on offering efficient, effective, and evidence-based training programs. BUILD and MOVE were our flagship fitness programs, but as we’ve grown, the needs of our team (i.e. clients) have evolved. Through our conversations, interactions, and experiences, we’ve developed a greater understanding of what YOU need and what actually moves YOU toward YOUR goals.

CUSTOM is one-on-one virtual training specific to your experience, injuries/limitations, equipment, schedule, and most importantly, your goals. In CUSTOM, you are the one and only priority.

CUSTOM includes:

  • FREE consult
  • Initial assessments (mobility/flexibility, strength-balance, and work capacity)
  • Weekly virtual check-ins with your coach to answer questions, analyze technique, adjust/modify the program, perform assessments, and/or set new goals.
  • Training schedule specific to your goals
  • Training programs delivered via the TrainHeroic app
  • Coach instructions, Demonstration videos, warm-ups, training sessions, and mobility/flexibility recommendations

If it sounds like I was speaking directly to YOU in this article, it’s because I am! It’s time to make a change; it’s time to train smarter; it’s time to prioritize and pursue your goals. If you’re interested in learning more about CUSTOM, what we do at Ballistic Performance, or have any specific questions that you need answered, do not hesitate to reach out – we would LOVE to e-meet you!

Send us a DM on Instagram, message us on Facebook, or send us an email (hello@trainballistic.com) to set-up your FREE consult!


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