Coaching by Thomas Flanagan

Performance coaching for men who want to train hard and recover smart.

Project Ares is a semi-custom performance coaching program for men who want to build strength, improve conditioning, and make consistent progress without ignoring recovery.

This is not a one-size-fits-all workout plan. Your training is built around your goals, training history, schedule, available equipment, and real-life demands. Your program is then adjusted using your workout performance, evening recovery check-ins, HRV trends, recovery scores, sleep data, stress, and feedback.

The goal is simple: train hard when your body is ready, adjust when recovery is low, and build progress that lasts.

Project Ares is designed for men who want structure and accountability, but also want their training to reflect the reality of work, family, stress, travel, poor sleep, and changing energy levels.

What’s included

• Semi-custom training program delivered through the TnR Fitness app

• Training based on your goals, schedule, equipment, and experience level

• Adjustments based on performance, recovery, and progress

• HRV and recovery-informed coaching

• Daily evening training and wellness check-in

• Guidance using sleep, stress, soreness, fatigue, and recovery feedback

• App-based workout tracking and exercise demonstrations

• Direct messaging with a coach through the app

• Ongoing accountability and support

Recovery tracking

Project Ares requires recovery tracking so your training can be guided by more than motivation alone.

Preferred tracking method: Apple Watch + Athlytic
Samsung option: Samsung device + Vora free version

You will complete a short evening check-in form each day to report training completion, effort, fatigue, soreness, stress, and anything that may affect your recovery or next training session.

Best for

Project Ares is for men who want to get stronger, improve performance, and train with a plan that adapts to recovery and real life.

Investment
$397 per month

Minimum commitment: 3 months

Performance coaching for women who want to build strength, confidence, and sustainable progress.

Project Athena is a semi-custom performance coaching program for women who want a structured training plan that supports strength, conditioning, recovery, and long-term consistency.

Your program is built around your goals, training history, schedule, available equipment, and lifestyle. It is not a static template. Training decisions are informed by your workout performance, evening recovery check-ins, HRV trends, recovery scores, sleep, stress, soreness, and your feedback.

Project Athena is designed to help you make steady progress without feeling like you have to train at maximum intensity every day. The goal is to build strength and confidence while learning how to work with your recovery, schedule, and changing life demands.

When relevant, coaching can also account for cycle-related symptoms, changing energy levels, and individual recovery patterns—without forcing you into rigid rules or a generic “women’s fitness” plan.

What’s included

• Semi-custom training program delivered through the TnR Fitness app

• Training based on your goals, schedule, equipment, and experience level

• Adjustments based on performance, recovery, and progress

• HRV and recovery-informed coaching

• Daily evening training and wellness check-in

• Guidance using sleep, stress, soreness, fatigue, and recovery feedback

• Consideration of relevant cycle-related symptoms and energy changes

• App-based workout tracking and exercise demonstrations

• Direct messaging with a coach through the app

• Ongoing accountability and support

Recovery tracking

Project Athena requires recovery tracking so your training can reflect your readiness and real-life context.

Preferred tracking method: Apple Watch + Athlytic
Samsung option: Samsung device + Vora free version

You will complete a short evening check-in form each day to report training completion, effort, fatigue, soreness, stress, and anything that may affect recovery or the next day’s training.

Best for

Project Athena is for women who want to become stronger, improve conditioning, and follow a sustainable plan that adapts to their goals, recovery, and lifestyle.

Investment
$397 per month

Minimum commitment: 3 months

A simple, focused way to get moving with a plan.

Choose the 14-day program that best matches your goal, available equipment, and preferred training style. After purchase, you will complete a short program-selection form and your chosen plan will be assigned to you in the app.

This option is built for someone who does not want an ongoing subscription or individualized coaching. You receive a proven plan, a clear daily structure, and the ability to train on your own schedule.

What’s included

• One 14-day training program of your choice

• App access to your assigned workouts

• Exercise demonstrations and workout tracking

• A short program-selection form after purchase

• Access for the stated program period

Best for: Someone who wants an affordable starting point, a reset, or a short challenge without a long-term commitment.

More structure, more time, and a built-in add-on.

The Program Bundle gives you a longer training block plus a second short program to support your goals. Choose one 30-day or extended program and one 14-day add-on from the available program menu. After purchase, you will complete a short selection form, and both programs will be assigned in the app.

Use your 30-day or five-week program as the main plan, then choose a 14-day add-on that supports your focus—such as extra conditioning, bodyweight training, kettlebell work, mobility, or a focused strength challenge.

What’s included

• One 30-day or five-week primary program

• One 14-day add-on program

• App access to both assigned programs

• Exercise demonstrations and workout tracking

• A simple post-purchase program-selection form

Best for: Someone who wants more than a short challenge but is still comfortable following a structured plan independently.

Ongoing training structure without high-touch coaching.

Starter is for independent clients who want continuous access to organized programming and an easy way to keep progressing after completing a training block. Rather than receiving every program at once, you work through one assigned program at a time, track your workouts in the app, and select the direction you want to take next.

When you are ready for another block, you complete a simple program-selection form. You can choose from the available 14-day, 30-day, and extended programs, and your next selection is assigned through the app.

This tier is intentionally low-touch. It gives you the structure to train consistently, without the cost of custom programming or ongoing individual coaching.

What’s included

• Ongoing app access while membership is active

• One assigned program at a time

• Workout tracking and exercise demonstrations

• Ability to select your next program through the automated selection form

• Access to the program library options available for Tier 1

Not included

• Fully custom programming

• Individual workout modifications

• HRV or recovery-score review

• Nutrition coaching

• Regular one-to-one accountability or check-ins

Best for: Self-directed people who want an ongoing training system, variety over time, and the freedom to choose their next focus.

Train effectively—without needing a full gym.

The Apartment Gym Blueprint is a 12-week, three-phase training system designed for people who train in apartment gyms, hotel gyms, condo fitness centers, or other limited-equipment facilities.

You do not need a massive commercial gym, endless machines, or complicated workouts to make real progress. This program uses the equipment commonly available in smaller gyms—dumbbells, benches, cable stations, selectorized machines, and basic cardio equipment—to build strength, improve conditioning, and develop confidence in your training.

Every workout follows the TnR Fitness framework:

Pillar Prep → Movement Prep → Main Workout → Regeneration

That means you are not simply jumping into exercises. You begin by preparing your core and stability, warm up the movements you will train, complete focused strength work, and finish with mobility, recovery, and breathing work.

Phase 1: Foundation Strength

Phase 1 is a four-week foundational strength program using a three-day Push, Pull, and Legs split.

This phase helps you establish consistent training habits, improve stability, and build strong movement patterns using the equipment available in your apartment gym. Each session is structured to make the most of limited equipment without sacrificing quality or results.

The goal: Build a foundation of strength, stability, and confidence while learning how to train effectively in a smaller gym environment.

Phase 2: Strength, Balance, and Conditioning

Phase 2 builds on the Phase 1 foundation with a more advanced three-day split:

• Upper Push / Lower Pull

• Upper Pull / Lower Push

• Full-Body Circuit

By pairing opposing movement patterns in the same workout, you train the full body more frequently while keeping sessions efficient and balanced. Every exercise is completed standing, seated, or bench-supported—there is no floor work—making this phase practical for limited spaces and appropriate for trainees who need a joint-conscious approach.

Sessions run approximately 50–55 minutes and include foam rolling and closing breathwork as part of the regeneration work.

The goal: Build total-body strength, improve conditioning, and train efficiently while staying within a joint-safe, limited-equipment framework.

Phase 3: Stability, Control, and Progression

Phase 3 advances the Phase 2 structure by increasing the challenge through unilateral and free-weight variations.

You will move beyond primarily bilateral and machine-supported exercises into movements that demand greater balance, stability, and single-side control. Tempo work—including paused repetitions and slower lowering phases—adds time under tension and helps you build strength with greater control.

The full-body circuit also progresses from three to four rounds. Rest is consolidated at the end of each round rather than taken between stations, increasing conditioning density without requiring complicated or unsafe exercises.

All exercises remain standing, seated, or bench-supported. There is still no floor work and no unnecessary hip-risk movements—just a progressive increase in load, control, and complexity.

The goal: Develop stronger single-side control, greater training confidence, better conditioning, and the ability to keep progressing with the equipment you actually have.

What’s included

• A complete 12-week, three-phase training system

• Three structured workouts per week

• Progressive strength, stability, and conditioning training

• Push, pull, legs, upper/lower, and full-body circuit programming

• Core and stability preparation before each workout

• Movement-specific warm-ups

• Mobility, foam rolling, and breathwork for recovery

• App-based workout delivery, exercise demonstrations, and workout tracking

• A program designed specifically for apartment gyms and limited-equipment facilities

Who it is for

Apartment Gym Blueprint is for someone who wants real training progress without needing access to a fully equipped commercial gym.

It is a strong fit for:

• Apartment-gym, hotel-gym, and condo-gym trainees

• Busy professionals who need efficient 50–55 minute workouts

• People who prefer standing, seated, or bench-supported training

• Anyone who wants a joint-conscious program with no floor work

• Beginners or intermediate trainees ready to follow a structured progression

Equipment

The program is designed around the equipment commonly found in apartment gyms: dumbbells, adjustable benches, cable stations, selectorized machines, and cardio equipment. Exact substitutions may be needed depending on your facility.

Build strength. Develop power. Perform with purpose.

The Tactical Three-Phase Program is a 12-week progressive training system built for people who want more than random workouts. It combines strength training, muscle-building work, conditioning, loaded carries, tactical circuits, mobility, core training, and recovery work to help you become stronger, more capable, and better prepared for demanding training and real-world physical challenges.

You will train through three phases. Each phase builds on the work before it, progressing from full-body strength and stamina into power and hypertrophy, then into a more demanding tactical-strength format that combines heavy lifting with conditioning and loaded movement.

This program is ideal for tactical athletes, first responders, military members, shift workers, and anyone who wants to build a strong, capable body that can handle hard work.

Phase 1: Strength & Stamina

The first four weeks establish your foundation.

You will train four days per week using full-body strength, power, and endurance sessions. Training includes movements such as trap-bar deadlifts, bench press, pull-ups, kettlebell swings, sled pushes or drags, sandbag carries, farmer carries, battle ropes, tire work, and core training.

Every session begins with core activation and movement preparation, then finishes with recovery-focused mobility, foam rolling, or breathing work.

The goal: Build baseline strength, improve movement quality, develop work capacity, and prepare your body for more demanding training.

Phase 2: Power & Hypertrophy

The next four weeks focus on building power and muscle.

You will train four days per week with a focused chest, back, legs, and arms/shoulders/core split. Each workout starts with heavy compound lifts—such as bench press, deadlift, squat, weighted pull-ups, and landmine press—then transitions into higher-volume hypertrophy work to build muscle, improve strength endurance, and reinforce strong movement patterns.

The goal: Increase strength, add muscle, and improve your ability to produce force and handle greater training volume.

Phase 3: Tactical Strength & Performance

The final four weeks put everything together.

This five-day training phase uses lower-body squat and hinge days, upper-body push and pull days, and a dedicated arms, shoulders, and abs day. Heavy strength work is paired with tactical circuits featuring sled pushes and drags, loaded carries, medicine-ball work, rope pulls or climbs, battle ropes, bear crawls, and other work-capacity challenges.

The goal: Apply the strength, muscle, and conditioning you built in the first two phases to more demanding training. You will learn to move well, carry load, and continue working when fatigue sets in.

What’s included

• A complete 12-week, three-phase training system

• Four to five training days per week, depending on the phase

• Progressive strength, power, hypertrophy, conditioning, and tactical-circuit training

• Core activation, movement preparation, and recovery work in every phase

• App-based workout delivery and tracking

• Exercise demonstrations to help guide your training

• A clear training path from foundation to performance

Equipment needed

This program is best completed in a well-equipped gym or training facility with access to barbells, dumbbells, kettlebells, a bench, cable or selectorized machines, pull-up options, resistance bands, medicine balls, and ideally tactical-conditioning equipment such as a sled, sandbag, battle ropes, and rope-pull or climbing options. Some movements may be substituted based on available equipment.

Who it is for

The Tactical Three-Phase Program is for intermediate or advanced trainees who are comfortable with foundational strength movements and want a structured plan that develops more than one quality at a time.

It is not a rehabilitation program and is not designed for someone who is completely new to exercise, currently injured, or unable to perform foundational strength exercises safely.

A 36-Week Strength System Built to Raise Your 1RMs

The Iron Standard is a 36-week, six-phase strength program for lifters who want to improve their one-rep maxes with a real plan—not random heavy days or constant max attempts.

Across six progressive phases, you will build the foundation needed for stronger lifts: better movement quality, more muscle and work capacity, stronger technique under load, and the ability to produce force when the weight gets heavy. Each phase has a purpose and prepares you for the next, so your progress is built over time rather than chased week to week.

This program is designed to take you from productive training volume to focused strength development and, ultimately, a planned peak where you can test the strength you earned.

The Iron Standard is for self-driven lifters who are ready to train consistently, follow a structured progression, and recover well enough to keep moving forward.

What You Get

• A complete 36-week training system

• Six progressive training phases

• Structured programming built around improving 1RM strength

• A clear path from foundational work to a planned peak and testing phase

• Automatic phase progression through Ekklo

• Lifetime access to the full journey

Who It’s For

The Iron Standard is for you if you:

• Want to increase your major barbell lifts and 1RMs

• Are tired of guessing what to do after your current program ends

• Want long-term structure rather than another short, random training block

• Have access to a barbell, plates, rack, bench, and standard strength-training equipment

• Can train consistently and take recovery seriously

Who It Is Not For

This program is not for someone looking for a quick transformation, daily coaching, or fully individualized programming. If you want a coach to adjust your training around your schedule, recovery, performance, and life demands, Project Ares, Project Athena, or VIP coaching may be the better fit.

Your Investment

One-time payment: $347

Train with intention. Build real strength. Set a new standard.