Personal Training

In General by Adam Friedman

[vc_row el_class=”b-personal-training-id”][vc_column width=”1/1″][vc_row_inner el_class=”wrap”][vc_column_inner width=”1/1″][vc_column_text] [/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner el_class=”wrap”][vc_column_inner width=”1/1″][vc_column_text]

Santa Monica, Venice, In-Home

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row el_class=”wrap”][vc_column width=”1/1″][vc_row_inner el_class=”b-pt-form”][vc_column_inner width=”2/3″ el_class=”b-descr-pt”][vc_column_text]Advanced Athletics’ innovative, results-driven personal training programs are based on founder Adam Friedman’s knowledge and experience, gained over more than two decades in the field of strength and conditioning.

We train pro athletes, Hollywood celebrities, and regular folks who just want to look and feel their very best. Every client enjoys an inspiring, personalized exercise program designed specifically to suit your goals and lifestyle.

If you’re ready to increase your energy, confidence, and mental and physical strength, all while achieving pain-free movement and a lean, sexy body, it’s time to contact Advanced Athletics.

Just fill out the form on this page, and an Advanced Athletics Personal Training Representative will contact you within 24 hours for a no-commitment consultation to determine what kind of personal training program is right for you.


Advanced Athletics’ first class service delivers results.

Advanced Athletics Inc takes a scientific approach to its strength and conditioning philosophy based on exercise physiology, kinesiology, biomechanics, bioenergetics, and motor learning. It involves systematic integrated training to achieve maximal levels of physical and mental performance. This can best be accomplished when the body is starting from a state of homeostasis. In the Advanced Athletics system this result is supported through a holistic approach of strength & conditioning, stretching, and manual therapy designed to bring the body back to its correct posture and musculoskeletal alignment. While maintaining this objective, the system creates building blocks of success through gains in neuromuscular response, strength, power, and athleticism utilizing a progressive integration of exercise stimuli.

How Advanced Athletics Tailors Your Program

The process involves a sequential pattern of fitness testing, strength and conditioning, mental training, and soft-tissue protocol to achieve peak performance.[/vc_column_text][vc_toggle title=”I. Discover each individual’s physical and performance goals.” open=”false”]A. Checklist of Standard Goals

B. Discover Personal Health/Fitness/Athletic Vision[/vc_toggle][vc_toggle title=”II. Fitness Testing” open=”false”]

Fitness Testing ensures a safe and effective approach is administered from the very beginning. A comprehensive approach starts with the participants health and medical history and is followed up with a series of measurable data that informs the program coordinator any points of concern that will immediately alter the course of the process. Advanced Athletics has designed a protocol to meet most possible issues. We focus in on the biomechanics, musculoskeletal structure, and the core as they most effect our results in performance and prevention

A biomechanical diagnosis requires analysis of function, mobility, and stability of the involved joints and their functional links. We now realize that understanding musculoskeletal problems requires knowledge of how loads are transferred through the body and how deficiencies in one part can influence the function of the entire system.

– Andre Vleeming, 1998

In the interest of each participant’s self-discovery, a results consultation will be given following the process below:

  • Health/Medical History
  • Body Weight, Composition, Girth Measurements
  • Postural Analysis
  • Musculoskeletal Analysis
  • Functional Weight Bearing Tests
  • Isolated Range of Motion Testing
  • Core Testing
  • Muscle Strength/Endurance Testing

Agility Testing

This test includes movement pattern analysis which will determine whether or not there is an optimal range of motion (r.o.m.), and correct posture balance while maintaining optimal speed throughout the entire r.o.m.. From this analysis, we can determine which muscles or muscle groups need more strengthening and/or flexibility.
[/vc_toggle][vc_toggle title=”III. Nutrition & General Health” open=”false”]Advanced Athletics realizes that nutrition is a key component to the overall success of the program. There are many philosophies on nutrition, and the one that has had the best results and the longest lasting is that of Advanced Athletics Nutrition developed by expert Mark MacDonald. We agree with Mark when he says “If you show someone how to make their health a priority, then their nutrition is no longer a “Diet”, it’s a Lifestyle.” – See more at:[/vc_toggle][vc_toggle title=”IV. Individualized Strength & Conditioning Program Design” open=”false”]We design each program based on the results of the analysis, and the individual’s specific goals. Every individual begins at square one, and will not skip a step no matter if they are a professional athlete or a business executive. The program consists of four progressive phases of training, all of which seek to accomplish specific objectives in preparation for the next step:

Phase I – seeks to build a solid base physiologically and mentally by the following:

Rehabilitate any injuries which may exist

Any pre-existing injuries are diagnosed by a physician, and rehab protocol is designed and possibly implemented by a physical therapist. This may include a variety of techniques and modalities. Techniques such as structural re-alignment, joint mobilizations, myofacial release, soft-tissue massage, stretching, and any other joint or muscle strength/stabilizing exercises may be implemented. Modalities may include electric stimulation, ultrasound, ice, hydrotherapy, foam rollers, and isokinetic machines.

Enhance each individual’s balance base

In function, balance is our body’s ability to go somewhere and get back without falling to the ground. The ultimate version is walking a tight rope forward, backward, sideways, and rotating. But to start we need to learn how to balance on one foot, or to sit on an unstable surface. Those two examples are exactly where our client’s begin a level I balance.

Establish a solid aerobic base

Various modes of aerobic exercise may be introduced such as walking, jogging, biking, stairs, elliptical, swimming, etc.. The focus is on keeping a moderate intensity (avg. 75% MHR) and increasing the duration.

Phase II – seeks to build from the base that was previously established in Phase I by the following: 

Increase Muscular Strength

To accomplish this, a periodization is introduced in which controlled moderate speed movements are met with a progressive increase in weight and a decrease in the number of repetitions.

Increase Muscular Power

To accomplish this, a periodization is introduced in which explosive movement exercises that recruit fast twitch muscle fibers are performed. Without getting into the whole science of muscle fiber types (slow twitch, fast twitch A, fast twitch B), just know that it is essential to incorporate exercises to stimulate all of them. The fast twitch fibers offer the most relativity to sport specific explosive movement, and have huge benefits for lean muscle gains. Movements are introduced at slow speeds progressing to fast, and always controlled within the bodies capabilities. Examples: Plyometrics, and some Olympic weight-lifting techniques.

Introduce Sport/Activity-specific Exercises

To meet the demands of each individual’s sport/activity of choice, exercises that mimic their movements will be integrated to ensure proper mechanics, range of motion, control, and power are present for all competitive opportunities. Examples: Sprinting, Jumping, Agility, Quickness

Increase Intensity of Cardiovascular Conditioning

To accomplish this, a periodization is introduced in which interval training involve specific bouts of low, medium, and high intensities to challenge, to a higher level, the bodies ability to efficiently deliver blood, and utilize oxygen. Therefore, recover faster and burn fat more efficiently through out the day. The duration and intensities are designed to mimic the demands of an individual’s specific sport/activity.

Phase III  Seeks to combine the anaerobic and aerobic capacities into one a series of Circuit training workouts to reach peak levels of conditioning. 

Introduces Combined Multiple Disciplines

This is the most challenging aspect in that it challenges the muscular system, the cardiovascular system, the nervous system, and one’s mental toughness all in one highly intense, fun, and exhilarating workout. It is designed so that there are specific work to rest ratios based upon the intensity of each exercise and the objective of each circuit. There are four different circuits with four different objectives.

  1. Endurance
  2. Power
  3. Speed
  4. Agility

This phase mimics the dynamic energy demands involved in an individual’s sport or activity. Advanced Athletics has proven this to be one of the deciding factors in developing the edge over athletes of respectable skill and athletic ability

Phase IV – seeks to ultimately peak an athlete’s body for competition 

Pre-competition drills for both practice and game. This involves a set of exercises and movements designed to prepare the body for activity/competition by way of warming up before and cooling down after. The exercises incorporated here are designed for preventative maintenance for the body using active stretching, sport-specific footwork, and plyometric exercises. Each phase can last anywhere from 2 to 8 weeks based on an individual’s physiological and mental response to the progression. Factors include: Pre-existing experience Pre-existing conditioning level Pre-existing injuries or restrictions Pre-existing imbalance or dysfunctions Neural Response – strength, coordination or motor learning Mental toughness Genetics Competition Schedule

[/vc_toggle][vc_toggle title=”V. Periodic retesting will be given for quantification purposes” open=”false”]Remember that it is clear that success is tightly linked to progress, and progress is best assessed by detailed, periodic evaluations of performance. Body Weight: Monthly or Bi-monthly weigh in Composition & Girth Measurements: Once every 1 to 3 months Postural Analysis: Subjective from daily, weekly or monthly. Musculo-skeletal analysis: Subjective from daily, weekly or monthly. Functional Weight Bearing Tests: Subjective to daily, weekly or monthly. Isolated Range of Motion testing: Subjective to weekly or monthly. Core Testing: Subjective to weekly or monthly. Muscle Strength/Endurance Testing: Subjective to weekly or monthly. Agility Testing: Subjective to weekly or monthly.[/vc_toggle][vc_toggle title=”VI. Reassessment and modification of the program is a constant to maximize results.” open=”false”]Orchestrated manipulations take place due to the observations and results from workout to workout, or re-testing. The program is in a constant state of flux to safely, efficiently, and optimally stimulate an individual’s body and nervous system for peak performance. The modifications may be in exercise, resistance, sets, repetition, or recovery.[/vc_toggle][/vc_column_inner][vc_column_inner width=”1/3″][vc_column_text][/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]