Program Sample Pack

Speed & Mobility


Speed & Mobility

Ultimate Speed, Strength and Mobility Programs are geared towards serious athletes looking to get super explosive.

Power and Strength


Power and Strength

This program is suitable for someone making a transition to powerlifting or an offseason athlete looking to increase power, strength and explosiveness.




This is for those who are looking to change their body and become that healthy individual that you have been waiting for.

Coming Soon...


Coming Soon...

Coming Soon...

Articles & Podcast

Check out our latest articles and podcast episodes

The Importance of Proper Nutrition

I was approached by Fast and Jacked to write an article about the importance of nutrition in Physical Training, and I am truly honored for the opportunity! My personal background consists of weight training for the past 20+ years, 6 years in the U.S. Army, competitive bodybuilding, and most recently I am in pursuit of my master's degree as a Registered Dietitian. Within these past few years I have been recovering from severe back surgery, which left me with a 17 inch scar. I was told I would never touch a weight again...

Podcast #56 - Squatz, Pullz and Star Warz

In this episode we discuss the athletic position squat and how the squat transfers to athletics. We debate whether the pull is a better movement than the squat when trying to build maximal for athletes. Is a combination of jumps , sprints and pulls the holy grail of athletic development? How often should you test versus train? What are some of the shortcuts to developing athletes to their peak while keeping their vitality? We also get into an impromptu conversation on The Force Awakens versus Rogue One. We answer all these questions and more in this episode. As always enjoy #fjuniverse.

Introducing the Pittsburgh Power Council

For generations some of the most talented people in the country have come from a small area in Western Pennsylvania mostly known for its football heritage and steel making past. This area, Pittsburgh and the surrounding tri-county has seen some great, amazing musicians, entrepreneurs, educators, artists, coaches and athletes. While we could discuss the great people of this eclectic town at length, we here at Fast and Jacked, in the interests of building an inclusive fitness community the right way, want to start at the foundation.

Podcast #55 - Year of the Unexpected

In this episode we each go over our year in review, what worked, what didn’t and the lessons we learned during another year of hard training and coaching. Mitch, Mike and Major outline issues they were dealing with as well as what their past and present goals are and how they have metamorphasized over the course of 2016. Both Mitch and Mike walked away from squat everyday programs and they detail their individual transitions and Major emphasizes the importance of core work. We recount our wins as well as our failures and the ‘take aways’ that everyone can learn from. As always enjoy #fjuniverse.

So, what’s the deal with Crossfit?

What is the first thing that comes to your mind when you hear the word Crossfit? Do you think of “the Champ” Rich Froning coming from behind to win yet another Crossfit Games title? Do you think of young guys and girls running around the gym half naked trying to get another workout done? Do you think of all the injuries you have heard from Crossfit? Do you think of the crazy diets and workouts that just seem like too much? Do you think of all the results you have seen your friends attain since the time they started attending their Crossfit gym?

Podcast #54 - The Everything Podcast

In this episode we discuss all modalities of training. Imagine training as a triangle with the vertices being maximal strength, maximal speed and endurance. As you go around the tringle you will have varying combinations of each of these qualities. We discuss where most common sports lie of the triangle as well as the most commonly identified ways to train for each combination. Going from strength/speed to speed/strength to speed/endurance and continuing on. This is one of our most informative podcasts so far and anyone that participates or trains athletes involved in various sports will benefit from a listen. As always enjoy #fjuniverse.