Coach Shelton Stevens | 13 Bar Performance

1-on-1 Remote TrainingSuccess isn't built from following a generic workout plan. It's built from having the right plan, making the right adjustments, and staying consistent over time. That's exactly what 1-on-1 Remote Training provides.This is a true coaching experience—not a downloadable program. Every aspect of your training is built around your goals, experience, schedule, equipment, recovery, and lifestyle. Whether you're preparing for a selection course, improving athletic performance, building strength, losing body fat, or simply becoming healthier, your program evolves as you do.Your training is delivered through the Bridge app and is updated regularly based on your progress, performance, recovery, and feedback. Nothing is left to guesswork. Every exercise, set, rep, and conditioning session has a purpose and is selected specifically for you.Beyond the program itself, you'll have direct access to over two decades of coaching experience working with National Championship programs, professional athletes from the NFL, MLB, NBA, PGA, MLS, WNBA, and NCAA, as well as elite U.S. Special Operations personnel responsible for performing at the highest levels under the most demanding conditions.You'll receive ongoing coaching through weekly check-ins, unlimited messaging, and detailed video analysis to ensure your technique, progress, and training continue moving in the right direction. As your schedule changes, stress increases, travel occurs, or recovery fluctuates, your program adapts with you. That's the difference between having a workout and having a coach.You'll also receive 25% off THORNE supplements, giving you access to one of the industry's most trusted supplement companies at a significant discount. In addition, you'll gain access to an ever-growing library of educational resources, mobility routines, movement tutorials, warm-ups, recovery strategies, and performance guides designed to help you understand not only what you're doing, but why you're doing it.My goal isn't simply to make you tired—it's to make you better. Every session is built with intent, every progression is planned, and every adjustment is made to maximize your long-term results while minimizing unnecessary setbacks.If you're looking for someone to simply write workouts, this isn't it.If you're looking for a coach who will guide your training, hold you accountable, make informed decisions when life changes, and help you perform at your highest level, welcome to our Command Your Training 1-on-1 Remote Program.No long-term contracts. Cancel anytime.The Breakdown1-on-1 Remote Coaching$500/monthInitial Performance Assessment30-60 minute onboarding consultationLifestyle, training, injury, schedule, equipment, and goal assessmentEstablish the appropriate KPI'sIndividualized training roadmapCustom Training ProgramFully individualized programming delivered through BridgeUpdated 2 to 3 weeks (or every 4 weeks depending on phase)Built around your schedule—not mineTravel, work, vacations, and life accommodatedUnlimited program length as long as you stay subscribed and communication lines openWeekly Check-In Call/Text ThreadNot just checking boxes.Review:TrainingRecoverySleepNutrition habitsStressAverage Resting HR/HRV (if available)Any Adjustments for the coming weekUnlimited MessagingResponse within 24 hours.Questions about:TechniqueExercise substitutionsTravelEquipmentRecoveryLife schedulingMotivationModificationsThis is where clients receive tremendous value.Video AnalysisUnlimited video submissionsWe will provide coaching feedback on anything you want:Sprint mechanicsLifting techniqueJumpingLandingRunning mechanicsChange of directionAnything performance training relatedOur 1-On-1 Remote Coaching DOES NOT include:Daily phone callsUnlimited Zoom sessionsDaily program rewritesMeal plans24/7 immediate responsesSport or Job related adviceBridge Tutorials For Your Viewing

The Performance CollectiveElite-level training should not be reserved for elite athletes.The Performance Collective was created around one core belief: everyone can benefit from learning how to train like an athlete.For more than 20 years, I have trained athletes and teams across the highest levels of performance, including national championship programs and players from the NFL, MLB, NBA, PGA, MLS, WNBA, and NCAA. I have also had the privilege of working with elite special operators, Medal of Honor recipients, and teams responsible for executing high-level missions where preparation, performance, and lives are on the line. Throughout my career, I have worked within some of the most respected collegiate programs in the country, learned from many of the best strength and conditioning coaches in the profession, and currently serve within the United States Special Operations Command.The Performance Collective brings the same principles, standards, and attention to detail used at those levels directly to you without the excessive price tag.This is not random exercise thrown together to make you tired. It is purposeful training designed to create real adaptation. Every phase is built around sound training principles that develop strength, power, speed, mobility, conditioning, durability, and overall physical capability. The goal is to improve the qualities that help you perform better in sport, in your profession, and throughout everyday life.I want The Performance Collective to feel like a true remote team. I will approach the program with the same level of care, intention, and responsibility that I have always given my own athletes. The programming is built by me, and the communication comes directly through me—not through an assistant, an automated system, or someone who has never lived the process.This program is designed to bring people from around the world together to train, grow, communicate, and hold one another accountable while putting in meaningful work.It does not matter whether you are a competitive athlete, a tactical professional, an active-duty service member, a coach who wants to practice what they preach, or simply someone who wants to become stronger, healthier, and more capable.The Performance Collective is for those who are tired of gimmicks, random workouts, empty promises, and unnecessary fluff. It is for people who want to enjoy training, challenge themselves, and follow a program created by someone who has spent a lifetime coaching, learning, and operating in high-performance environments.Real training. Real principles. Real adaptation.Train like an athlete. Perform like one.Program BreakdownThis program was built around one central belief: elite-level training should not be reserved for elite athletes. Whether you compete, serve, coach, or simply want to become stronger, healthier, and more capable, you deserve access to purposeful training built on proven performance principles.You are not here to complete random workouts designed only to make you tired. You are here to follow a complete training system designed to create real, lasting adaptation.How the Program Is BuiltThe Performance Collective is organized into six primary training blocks, with two phases inside each block:Block I — Tempo/OxidativePhase I: Tempo/Oxidative IPhase II: Tempo/Oxidative IIBlock II — Drive & Focus IsometricsPhase I: Drive & Focus Isometrics IPhase II: Drive & Focus Isometrics IIBlock III — Maximal StrengthPhase I: Maximal Strength IPhase II: Maximal Strength IIBlock IV — Power & Rate of Force DevelopmentPhase I: Power & Rate of Force Development IPhase II: Power & Rate of Force Development IIBlock V — ElasticityPhase I: Elasticity IPhase II: Elasticity IIBlock VI — Peak, Realization & DeloadPhase I: Peak, Realization & Deload IPhase II: Peak, Realization & Deload IIEach block places greater emphasis on a specific performance quality, but that does not mean everything else disappears. You will continue to train concurrently throughout the entire program.You Are Always Training the Complete AthleteThe body does not perform through one isolated quality at a time. Strength supports power. Mobility creates access to better positions. Aerobic fitness improves recovery. Coordination allows you to apply your physical abilities efficiently.That is why this program uses a Tier System approach, along with other concurrent training methods, to keep the entire athlete moving forward.Throughout the program, you will continue developing and maintaining:Mobility and movement qualityCoordination and athleticismAerobic and anaerobic capacitySpeed and accelerationMuscular endurance and hypertrophyMaximal strengthPower and rate of force developmentThe primary emphasis will change from block to block, but the other qualities will remain part of the system. We are turning specific dials up or down—not shutting them off completely.Your Weekly Training ScheduleThe program includes five total training days per week. You will be assigned a phase at a time which is 3 total weeks of training. As soon as you are close to completion of a specific phase, you will simply contact coach and he will assign you the next phase! This opens up communication lines.These sessions can be spread throughout the week according to your schedule, responsibilities, and recovery. You do not need to force your training into a rigid Monday-through-Friday structure. What matters is completing the work in the correct order, managing your recovery, and remaining consistent.Consistency will always outperform a perfect schedule that you cannot sustain.Every Detail Has a PurposeYour training begins before the first working set and continues after the final repetition.Every session includes everything you need—from a proper, non-negotiable warm-up to downregulation and recovery work.Depending on the training day and phase, your session may include:Movement preparationMobility and dynamic flexibilityIsometrics and activationSpeed, acceleration, or coordination workPower developmentStrength trainingMuscular endurance or hypertrophyEnergy-system developmentConditioningDownregulation and recoveryNothing is included simply to fill space. Every component has a purpose within the larger system.Videos, Education and CoachingEvery exercise includes a demonstration video so you can see the movement and better understand how it should be performed.You will also receive explanations for the blocks, phases, tiers, and major training methods. I do not want you blindly following a list of exercises. I want you to understand what you are doing, why you are doing it, and how it contributes to your development.Use the app’s messaging system whenever you need help. You can send questions, share training videos, ask for clarification, or simply communicate and have a little fun with the process. This is designed to feel like a true remote team, and communication is an important part of that experience.Equipment and Exercise ModificationsYou will need access to a normal commercial gym, performance center, or well-equipped garage gym. Ideally, you should have access to equipment such as:Squat rackBarbell and weight platesDumbbells and kettlebellsAdjustable or flat benchMedicine ballsPull-up stationBasic cable, band, or conditioning optionsYou do not need every specialized piece of equipment imaginable. The app provides alternatives and modifications for exercises throughout the program. If something is unavailable, uncomfortable, or unsuitable for your situation, use the available substitution or message me for help.The tool may change, but the training objective remains the same.Trust the ProcessThere will be days when you feel great and days when the work requires more discipline. There may also be phases that challenge you in ways you are not accustomed to.Trust the process.Do not rush ahead, skip the details, or turn every session into a competition. Bring laser-sharp focus to the purpose of the current phase. Execute the prescribed work with intent, communicate when necessary, and allow the training to do its job.The results will come from repeatedly performing purposeful work—not from chasing exhaustion.THORNE Supplement DiscountAfter signing up, you will receive an attachment in your initial email explaining how to access 25% off THORNE supplements. Follow the included instructions to create your account, shop the dispensary, and view your discount at checkout.MembershipYour membership can be canceled at any time. There is no long-term commitment—but while you are here, commit fully to the process.Enjoy the training. Ask questions. Connect with the team. Challenge yourself. Most importantly, take ownership of becoming a stronger, healthier, and more capable athlete.Bridge Tutorials For Your Viewing

Built In 45Life is busy. Training shouldn't be complicated.Built In 45 was created for the everyday dad, mom, or busy professional who wants to get stronger, move better, improve conditioning, and feel more athletic—but doesn't have two hours a day to spend in the gym.Every session is designed to be completed in 45 minutes or less, giving you a simple, effective plan that delivers results without overwhelming your schedule.This isn't about chasing perfection. It's about staying consistent.What to ExpectEach week includes 5 training days, with every session following the same easy-to-follow structure:Quick Warm-Up – A brief movement prep designed to get your body ready without wasting time.3-Exercise Performance Circuit – The foundation of each workout, combining strength, muscle, athleticism, and movement quality into one efficient circuit.Conditioning Finisher – A short, purposeful finisher that develops both your anaerobic and aerobic systems while building work capacity.Midway through the week, you'll complete a dedicated aerobic interval session focused on improving aerobic capacity, promoting recovery, increasing endurance, and preparing you for the remainder of the week's training.Built for Real LifeEvery workout can be completed in a garage gym with common equipment, making it easy to stay consistent whether you're training before work, during lunch, or after the kids go to bed.No complicated programming.No unnecessary volume.No wasted time.Just proven training that fits your life.Why "Built In 45"?Because life doesn't stop.Kids have practice.Work runs late.Schedules change.Responsibilities pile up.We understand that.We also believe that simplicity is powerful. The best training program isn't the one that looks the most impressive on paper it's the one you can consistently follow week after week.Built In 45 gives you everything you need and nothing you don't.Train hard. Finish in 45 minutes. Get back to what matters without sacrificing your health, strength, or performance.THORNE Supplement DiscountAfter signing up, you will receive an attachment in your initial email explaining how to access 25% off THORNE supplements. Follow the included instructions to create your account, shop the dispensary, and view your discount at checkout.Access & Program DetailsBuilt In 45 is a one-time purchase program. There is no monthly subscription and no recurring charges.Your purchase includes full access to the Bridge Athlete App, where you'll receive your complete training program, exercise videos, workout tracking, and everything you need to successfully complete the plan.Your app access includes:12 weeks of programmingAn additional 3-week grace period after the program endsThat gives you 15 total weeks of access to the Bridge app.After the 15-week access period, your account will be deactivated. If you'd like to regain access to the program in the future, you'll simply need to purchase the program again.Why We Do ThisBridge charges us based on the number of active athlete accounts. Rather than increasing the cost of the program for everyone, we deactivate inactive accounts after the program and grace period have ended. This allows us to keep the price as affordable as possible while continuing to provide a premium training experience.Our goal is simple: keep costs low, deliver a great experience, and ensure active users have the best possible platform.Bridge Tutorials For Your Viewing