google0b15b57e62cce816.html google-site-verification=9N9-TP7XkhOUPZwiFuep9HfLbR_XZRcGHhBh5dZXn3o ONLINE PROGRAMMING | Function & Strength


Function and Strength offers multiple options of online training. Whether you are training at home or in the gym we’ll be able to help you reach your goals. If you are an individual looking for a specific program to meet your goals, a team or organization looking for group training options we’ve got you covered. If you are someone looking for personal training or you are an athlete looking for sports performance and need a coach to take you through it, we can do that as well. Using technology like Teambuildr and Skype we can stay in touch with all our clients and still give them the same personal touch they would receive in the gym. Please read through all our options and choose the right package for you. 

Personal Programming Options

General Athlete/Gen Pop Client Program


The program will be available on our Teambuildr platform.  The workout will be sport specific or goal specific, consists of 4 week of workouts, you pick between a 2, 3 or 4 day a week workout option, and pick between a Weighted or Bodyweight option. What you pick will be based on training age and your training availability. We will be happy to help you pick the right program for you.  It is very important to understand that these workouts will not be specific to your equipment, position, injury, etc.  This is a general sport specific program.  Every 4 week program comes with a 30 minute Virtual call at the beginning of the program to explain the workouts and answer questions you may have.

4 week 



  • 4 week program 

  • A 30 minute Skype session covering:

    • Your exercises

    • Questions about the program 

Individualized Programming - Sport Performance/Gen Pop Client

Individualized programming is a great option for someone looking to take the next step in their training but isn’t ready to do a virtual call for each workout and is easily accomplished using the Teambuildr app. Through Teambuildr our coaches are able to create and customize the training program that is right for you. It’s as simple as downloading the app or logging on from your computer to check out your workout for the day. If you are unsure of an exercise or have a question about proper form there are videos to accompany every exercise so you’ll never be confused. Each program is tailored towards your goals, sport, position, equipment available, injuries, etc. Whether you are an athlete looking to get faster and work on agility, to an adult looking to get stronger, we can customize the right program for you.  

4 week 



  • Initial Questionnaire - goals, sport, equipment available, injuries, how many days a week of training, etc

  • Exit Questionnaire - what you liked about the program, what you didn’t like about the program, new goals, any changes for next month (schedule), etc (if the 2nd virtual call is not used during the month it can be used here instead of the questionnaire) 

  • 4 week program 

  • 2 30 minute Skype session covering:

    • 1st call is to go over your program

    • 2nd call (you schedule via email) to answer any questions about the program during the month 

 Athlete Training Options

Function and Strength is offering our sports performance training using Skype. Through Skype we are able to watch and monitor our athletes as if they were training in our gym. Just like our sports performance program, every athlete is given an individual program to meet specific needs to improve athleticism and performance. When you reach out to us about training we will go over what sport/s you play and will find out what you want to work on, getting faster, more powerful, stronger, better conditioned or  all of the above. From there we will create a program for you and then coach you through each workout using Skype to be able to correct your form and make sure you are getting the most out of your workout.

Option 1:

2 x week 


(Up to two athletes on

the same program) 

Option 2 :

3 x week 


(Up to two athletes on

the same program) 

Option 3 :

x week 


(Up to two athletes on

the same program) 

 Personal Training Options

If you have never tried working out, a personal trainer is the ultimate fitness coach. We offer personal training online through a Skype session. Your trainer will introduce you to a simple, effective routine and progressively build a solid foundation, which will give you the confidence and knowledge to succeed. Whether you have a gym in your home or a few pieces of equipment, we can train you through Skype and still have the same personal touch you would get if we trained you in person.

What to expect throughout your training:

  • Increase Accountability

  • Individualized Program Design

  • Increase Strength

  • Better Balance and Mobility

  • Enhance Work, Recreation, and Sport Performance

  • Our Personal Training is for one to two individuals. We offer that a second person can join a session at  no extra cost. 


  • 60 minute session - $90

  • 60 minute session - $437.50 for a 5 pack

  • 60 minute session - $850 for a 10 pack

  • 30 minute session - $50

  • 30 minute session - $250 for a 5 pack

  • 30 minute session - $500 for a 10 pack


Email, call, or visit us today!
Tel: 610-272-2420 
1007 Ford Street, Bridgeport, PA 19405