Exercise Prescription


The specific outline created to meet your goals, detail the form of training, length of time, future changes, and specific exercises to be performed (NASM)

  • Reduce body fat
  • Increase lean body mass
  • Weight training for endurance, strength and/or power
  • General – sports conditioning
  • Speed and movement skill development
  • Individual and team season specific periodized training structure

Dr. Prof. A. N. Vorobyev former Soviet National Team Weightlifting Coach, Director of Sports Research, World and Olympic Gold Medalist, World Record Holder said:

“The most important factor in the increase of the growth of attainment is the correctly constructed and regularly adapted training plan.”

Attaining Maximum Results requires workout planning that is both personalized and precise. SSIFT is unlike the static generic workout plans you get from books, magazines, or video. SSIFT automatically creates your Workout Plan to fit you by dynamically integrating proven exercise science formulas, guidelines, and rules.


  • Accurately measure your physical capacity!
  • Uses your own test results to create a detailed workout plan specific to you and no one else!
  • Generates your progressive Body Building, Powerlifting, Weightlifting, Sports Training, or General Fitness workout plan in 4 week segments; then updates each subsequent 4 week segment based upon the new information.
  • Works for anyone, regardless of their fitness planning experience or conditioning, if they are willing to follow coaching directions!
  • Projects your optimum improvement ahead of time in four week intervals!
  • Sequences your exercises in correct order!
  • Adds more sets as your physical capacity grows!
  • Modifies your progress rate as your months of experience goes up!
  • Adjusts your weight resistances to work with High and Low repetitions!
  • Create your Workout Plan details so that they fit you as well as your equipment!
  • Advances you safely from your Current Maximum to a New Maximum every four weeks!

   Example Schedule Summary

               Exercise            Current Max     New Max
	    ---------------        -----------     -------
	    LEG EXTENSION           140.0 x 1     150.0 x 1  
	    LEG CURL                 80.0 x 1      90.0 x 1  
	    BENCH PRESS             250.0 x 1     275.0 x 1  
	    BARBELL CURL            120.0 x 1     130.0 x 1  
	    CRUNCH                 ***** x 50    ***** x 53

   COMPARATIVE ANALYSIS         Coach          Trainer       SSIFT

   Free Exercise Knowledge      Maybe          Maybe         Yes
   Free Demonstrations          Maybe          Maybe         Yes
   Free Exercise Routines       Maybe          Maybe         Yes
   Prescriptive Planning        Maybe          Maybe         Yes
   Sports Specific Planning     Yes            Maybe         Yes
   Results Projected In Advance Maybe          Maybe         Yes 
   Details Planned In Advance   Maybe          Maybe         Yes 
   Works With Any Equipment     Maybe          Maybe         Yes
   COST PER MONTH               $1000.00+      $300.00+      $25.00

Meeting #1:   

  • Goal setting
  • Exercise likes and dislikes
  • Body composition

Meeting #2:

  • Assess & establish

Meeting #3:  

  • Day 1 of training, taking you through the 4 week prescription answering any questions you may have.

We will periodically follow up with you to see how everything is going and answer any questions you may have.  As you near the end of your prescription you will receive a refill notification on how you can refill your prescription whether in person or by email.

Design will include some or all of the following components.

  • Prehab
  • Movement prep
  • Plyometric training
  • Medicine ball training
  • Movement skills training
  • Strength & power development
  • Conditioning
  • Recovery

Exercise Prescriptions

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