Strength & Conditioning

Train
For More.

Strength training shouldn't exist in isolation from everything else you want your body to do. Effort² creates purposeful strength and conditioning programs built around how you move, what you're training for, and how training fits into your life.

Explore Programs Our Method

Athlete performing a loaded barbell hip thrust in a strength and conditioning facility

The Person

You Don't
Have To
Pick One.

You want to be strong.
You want to build muscle.
You want conditioning.
You want to run.
You want to move well.
You still want to feel athletic.

Good.

Your strength training should prepare you for your goals, not compete with them.

The Effort² Approach

Training With Purpose.

We don't build sessions to make you tired. Fatigue is easy to create and tells you very little. Every exercise, session, progression and phase inside an Effort² program has a reason for being there, and you should be able to understand that reason.

Goals

What you want your body to be capable of comes first.

Movement

How you move determines what belongs in the program.

Frequency

Three days and five days should not look the same.

Experience

Training age changes how quickly and how hard we progress.

Recovery

The work only counts if you can absorb it.

Strength

The foundation that makes every other quality possible.

Conditioning

Built deliberately, not as punishment at the end.

Demands

Sport, event, or life: training prepares you for it.

Movement Based Programming

We Start With Movement.

Effort² programming is organized around foundational movement patterns and physical qualities rather than assigning days to individual body parts. Body part training isn't wrong, but movement gives us a better framework for building strength, muscle, athleticism and conditioning around your actual goals.

The structure serves the goal.

Read The Method

Squat01
Hinge02
Push03
Pull04
Carry05
Rotate06
Locomote07

Athlete performing a dumbbell strength exercise in a training facility

Athlete pressing dumbbells overhead in a strength training facility

Programs

Find Your Program.

Different goals require different training. Every Effort² program follows the same underlying philosophy while emphasising different physical qualities and outcomes.

All Programs

Flagship Program

Hybrid Performance Method

HPM

A progressive hybrid performance program built to develop multiple athletic qualities at once rather than specialising in only one. Strength. Power. Speed. Conditioning. One complete system. Built for experienced trainees who are comfortable with foundational strength movements, understand proper technique and know how to train with intent. Three programmed strength sessions and three conditioning sessions each week. A 30 week progressive training program with assessment and benchmark weeks built throughout to measure progress.

Primary Goal: Strength, power, speed & conditioning
Experience: Experienced
Frequency: 3 Strength + 3 Conditioning / Week
Duration: 30 Weeks

Enroll

Premium 1:1 Coaching

Effort² Remote Coaching

Remote

A fully individualized strength, conditioning, and nutrition coaching experience built around your goals, training history, current abilities, schedule, lifestyle, available equipment, recovery, and other physical demands.

Primary Goal: Fully individualized strength, conditioning & nutrition
Experience: All levels
Frequency: Built around your schedule
Duration: Ongoing coaching relationship

Interested in 1:1 coaching? Start with a consultation so we can talk through your goals, training history, and what you need from coaching.

Apply for Coaching

Training is delivered through CoachRX. After enrollment, you’ll receive access to your program through the CoachRX app.

Free Performance Nutrition Tool

Fuel For The Work.

Your training isn't generic. Your nutrition shouldn't be either.

Build your free personalized Fuel Plan with starting calorie and macronutrient targets based on your body, goal, lifestyle, and the demands of how you actually train.

Not a generic macro split. A starting fuel plan built around the work you're asking your body to do.

Build My Fuel PlanFree • Takes approximately 3 minutes

Example Starting TargetsEffort² Fuel Plan

Daily Calories

2,400

Protein

165g

Carbohydrates

265g

Fat

75g

Targets adjust to your body, training demand, and goal. Results are a starting point, not a prescription.

Flagship Program

Hybrid
Performance
Method

A progressive hybrid performance program designed to develop multiple athletic qualities rather than specialising in only one. Assessment is built in, so progress is measured rather than guessed.

Strength
Force Production
Power
Speed
Conditioning
Performance

Discover HPM

Program Delivery

Your Program.
In Your Pocket.

After enrollment, your Effort² program is delivered through the CoachRX app: your training, written and progressed by Effort², available wherever you train.

Training schedule
Daily workouts
Exercise demonstrations
Sets and reps
Tempo
Rest periods
Workout instructions
Progress tracking

HPM strength training session in CoachRX showing Deadlift, Barbell Hip Thrust, GHD Hip Extension, and other programmed movements

HPM conditioning session in CoachRX showing warmup, air bike, rower, AMRAP, and cooldown

The Coach

Meet Kendall.

Kendall Dyal is a certified personal trainer and performance coach with experience leading fitness programs, coaching athletes, and developing strength and conditioning systems for a wide range of goals. A former collegiate basketball player and endurance athlete, she brings both sides of performance into her coaching: strength and conditioning. Effort² was built from that same approach, helping people train to be capable, well rounded athletes rather than specializing in only one side of fitness.

About The Coach

Stop Collecting Workouts.
Start Training With Purpose.

Find Your Program Enroll In HPM