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 #58 - The Open & The Arnold

In this episode we go over the first two workouts of the crossfit open as well as detail the trends from workout to workout. We then give a brief recap of the Arnold expo which seems to be turning away from supplements more to clothing and lifting aids. We discuss the layout of the floor at the expo and how many competitions were going on at the same time. We rant on diet and nutrition and people over complicating things instead of cleaning up their nutrient sources and following a sound breakdown of macros.

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 #57 - Excessive Variation

In this episode we discuss an over abundance of variety negatively impacting programming goals in a conjugate framework. Major, Mike and Mitch detail how they program and how they avoid the pitfall of just doing something different every time simply for variety sake. Variation can be simple and doesn’t need to always encompass a variety of bars and machines. Changing things such as rest periods, grip and order of movements alone can have a dramatic effect.

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 #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.