Online Coaching
Expert programming and support, from anywhere.
Wherever you train, you’ll get individualized programming, ongoing guidance, and professional support from DeRosa Strength, even if you can’t make it to the studio.
Coaching that meets you where you train.
Online Coaching is a professional strength coaching relationship delivered remotely. It gives you clear programming, regular check-ins, and expert feedback — without scheduled in-person sessions.
This option is excellent if you train independently and want structure, expert oversight, and progress that doesn’t depend on showing up at a studio.
Weekly Support & Check-Ins
Regular check-ins to review progress, adjust programming, and make sure your plan is relevant to your current life and training response.
Individualized Programming
A training plan written specifically for you — based on your goals, experience, and the equipment you have access to. No recycled templates.
Remote Guidance & Feedback
Technique cues, answers to questions, guidance on training decisions, and help with recovery and habits — all between workouts.
Training Delivered via App
Workouts are sent through TrainHeroic so your customized plan feels clear, organized, and easy to follow.
How Online Coaching Works
Coaching starts with understanding — your history, your goals, and your current capacity. I don’t hand out templates or generic plans. Your starting point shapes everything that follows.
I Start by Understanding You
I write a program that fits your life, equipment, and goals. The goal is a plan you can follow consistently, not one you have to force into your life.
You Get a Plan That Fits Your Life
We check in regularly so programming adapts as you progress. You have direct access for questions, form feedback, and guidance.
Support and Accountability
Adapt Your Plan As You Progress
Your plan evolves over time — not left static. Online coaching is built around support and adaptation — not a fixed PDF or one-size-fits-all plan.
Who This Is For
Online Coaching is a good fit if you:
– Train consistently on your own, but want expert programming
– Have access to a home gym or external gym membership
– Are disciplined, but benefit from structure and check-ins
– Want professional guidance that fits your schedule
– Travel frequently or have unpredictable schedules
Online vs In-Person Coaching
Online Coaching
Online coaching makes DeRosa Strength’s programming and coaching available regardless of location.
✓ Individualized strength programming
✓ Full weekly training plan
✓ Workouts delivered via coaching app
✓ Ongoing coaching, check-ins, and adjustments
✓ General nutrition & recovery guidance
✓ Train at your own gym or home
Coaching
In-person coaching combines the same individualized programming with regular studio sessions for hands-on coaching, accountability, and real-time feedback.
✓ Individualized strength programming
✓ Full weekly training plan
✓ Workouts delivered via coaching app
✓ Ongoing coaching, check-ins, and adjustments
✓ General nutrition & recovery guidance
✓ Train at your own gym or home
✓ In-person training sessions
✓ Hands-on coaching & real-time feedback
✓ Private gym studio sessions included
“Training with Neil has been fantastic! I love how individualized the program is and how he’s able to change things up when it’s necessary for my body, as well as find modifications when necessary.”
— Kelsey LFrequently Asked Questions
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Online coaching provides individualized strength programming, ongoing support, and regular adjustments—delivered remotely.
After an initial assessment, training is programmed around your goals, experience, equipment, and schedule. Workouts are delivered through a coaching app, with regular check-ins and communication to review progress, adjust training, and address recovery, nutrition, or lifestyle factors that affect results.
You train independently, but you’re not left on your own.
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No. Online coaching is not a template or a one-time program.
It’s an ongoing coaching relationship that includes:
Individualized programming that evolves over time
Regular check-ins and adjustments
Guidance around recovery, habits, and nutrition as needed
The difference is judgment—knowing when to progress, when to hold, and when to adjust based on real life.
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Online coaching works best for people who:
Train consistently and can follow a plan independently
Want expert programming and oversight
Don’t need regular in-person accountability
Prefer flexibility in when and where they train
It’s also a good option for experienced lifters, former in-person clients, or people who don’t live locally.
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No.
Programming is built around the equipment you have access to—whether that’s a commercial gym, home gym, or limited setup. The plan fits your environment, not the other way around.
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Check-ins typically happen monthly, with adjustments made based on performance, feedback, and progress.
You can also reach out between check-ins with questions, form videos, or updates as needed. Communication is structured and intentional—supportive without being intrusive.
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Online coaching includes general nutrition guidance to support training, recovery, and consistency.
This may include:
Basic macronutrient guidance
Meal structure suggestions
Habit-level nutrition support
If you need a more structured or prescriptive nutrition plan, a separate Nutrition Consultation can be added.
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Yes.
Online coaching clients who are local can book one-off in-person sessions for:
Assessments
Form checks
Technique refinement
Strategy discussions
These sessions are optional and billed separately.
Not sure what’s right for you yet?
We’ll start with a conversation and assessment. After that, I’ll recommend the level of support that makes sense for your goals and current capacity — whether that’s Online Coaching, In-Person Coaching, or another path.