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Developing Strong, Resilient Athletes.

1:1 Training with Amy Foley

Your program is built around your goals, training background, and lifestyle - not pulled from a template or reused.

Each session, phase, and block is structured with purpose and builds on the last, combining strength work, mobility, plyometrics, and conditioning to help you get stronger, move better, and improve performance.

Whether you’re an athlete preparing for your season, training for an event, or simply looking to become more consistent in your training, your program is designed specifically for you.

Sessions may include:

  • Strength and hypertrophy training

  • Power and athletic development

  • Movement mechanics and technique work

  • Conditioning tailored to your goals

Every session is intentional, progressive, and designed to move you forward.

  • Every program is designed based on a needs analysis tailored to your goals, experience, and training environment - not pulled from a template. Built from experience coaching in structured, collegiate-level strength and conditioning environments.

  • Each session, phase, and block is planned with purpose and builds over time - the same structured approach used in high-level strength and conditioning settings.

  • Strength, power, and conditioning are integrated to help you move better, train like an athlete, and perform at a higher level - whether you’re in season or just getting started.

  • You’ll have direct coaching, feedback, and ongoing adjustments based on how you’re progressing - not just a program to follow on your own.

Book your Initial Consultation

Frequently Asked Questions

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Frequently Asked Questions *

  • I work with youth athletes (typically ages 10+), high school and college athletes, as well as adults looking to improve strength, performance, and overall fitness.

    Whether you’re training for a sport, preparing for an event, or simply looking to get stronger and more consistent, your program is built to meet you where you are.

  • The consultation is a 30-minute session where we discuss your goals, training background, and current routine. From there, we’ll outline the best approach for you and what working together would look like going forward.

  • In-person sessions are held at REPFIT Gym in Herndon, VA.

  • Yes - I offer online coaching and customized programming for clients who prefer to train independently while still receiving structure, guidance, and accountability.

  • Start by booking an initial consultation. From there, we’ll determine the best option for you and get your training set up.

  • Cancellations made within 12 hours of your scheduled session may be subject to a fee. If something comes up, please reach out as soon as possible and I’ll do my best to accommodate.

  • No - programs are built based on your current level. Whether you’re new to training or have experience, everything is adjusted to fit your needs.

  • For in-person training, come ready to train with comfortable workout clothes, supportive shoes, and water. Any additional details will be provided after booking.

  • "The programming feels very intentional and personalized. I really like the 4-week block structure because it allows me to truly see and feel my progress instead of doing completely different workouts every week. Even though the movements stay consistent, I’m still challenged through changes in weight, reps, and progression, which has helped me build strength while staying motivated and engaged."

    —Aisha

    Current Client

  • "Amy is a great coach that cares and looks out for my needs as a client. Great coaching and great programs monthly."

    —Jason Willet

    Current Client, Golfer

  • "We’ve had so much growth and improvement. Lana is getting so much stronger and we’re both really enjoying our time with Amy!"

    —Florica

    Current Client, Figure Skating

  • "Amy brings a structured and intentional approach to training that translates directly to athletic performance."

    —Hosei Kijima

    Professional Soccer Player, MLS

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