Become a better athlete

Custom built strength and conditioning program to elevate your performance in as little as 4 weeks

Written for your performance goals, custom programming takes the guesswork out of going to the gym. Show up knowing you have a program that will elevate your performance. Proper load management will force adaptations while leaving you feeling better, performing better, and looking better.

I'M READY BE A BETTER ATHLETE

What people are saying

What to expect

  • Designed around your schedule

    You choose the number of training sessions per week so they fit right into your busy schedule.

    We recommend a minimum of 3 days per week.

  • Convenient Mobile App

    Programming is delivered through the TrainHeroic app. Train, track, and adjust your program from your phone.

  • Weekly Check-ins

    You will receive a weekly check-in to make sure you stay on track and allow for accurate adjustments to be made to your program.

  • Video Feedback

    Record and send the video of your lifts to your coach and receive actionable feedback.

  • 24/7 Coach Chat

    Send a message at anytime. Your White Wave coach will get back to you within 24 hour hours.

  • Nutrition Guidance

    Included with programming is our Nutrition Guide! This is an information packed document that includes suggestions on what to eat, why to eat it, when to eat, and how much to eat. Also included are a sample fat loss plan, muscle gain plan, and supplement list.

I'M READY TO BE A BETTER ATHLETE

How to get started

  • Fill out the questionnaire

    Fill out the questionnaire in thorough detail. This will help your coach get to know you better before creating your program.

  • Meet with a coach

    Schedule a 15 minute call with one of our coaches. In your call, discover if we’re the perfect fit for your training journey.

  • Commit to your health and performance

    Take the first step toward improving your health and athletic performance by joining our supportive and vibrant community.

I'M READY TO BE A BETTER ATHLETE

  • Yes! If you do not feel better, perform better, or look better in the first month, we will refund your money.

    * To qualify, you must attend 80% of the workout. The only requirement is showing up.

  • Remote Coaching is a monthly subscription. You will be charged $225 every month, on the day you signed up.

    6 month commitment: $1000

    12 month commitment: $1500

  • Your program will be written with the equipment that you have access to. As part of the intake, we will review this.

  • The program is custom designed for you. If there is an exercise that you are unable to do or have to substitute out, let us know and we will update your program for the next week. You can also tell us during your weekly check-in and we will make adjustments.

  • At White Wave, we believe being an athlete is about moving with intention to improve capabilities, building strength that benefits your goals, and making your health a priority for performance. It doesn’t matter if you train for a competitive sport, participate in recreational activities on the weekend, or just want to improve your fitness. We will write the program for you.

I'M READY TO BE A BETTER ATHLETE

  • Running Strength Program

    Join a community of runners and follow our running specific strength training program.

    - Free 7 day trial

    - Delivered on Train Heroic

    - 4 days/week strength program

    - White Wave Runners group chat

    - 24/7 chat access to a coach

    - FAQ

    Learn More

  • Athletic Performance Program

    Join a community of athletes and follow our athletic performance training program. This is the same program we run with our athletes in-person at White Wave Strength.

    - Free 7 day trial

    - Delivered on Train Heroic

    - 4 days/week performance program

    - White Wave athlete group chat

    - 24/7 chat access to a coach

    - FAQ

    Coming Soon