TRUE SOUTH  STRENGTH

TRAINING PROGRAMS

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True South Base

Beginners to intermediate athletes who want to master the basics, build consistency, and train with purpose

Perfect for those starting out or coming back after time off

What you get:

5 workouts per week

Warm-ups and cooldowns

Form-first programming

Learn new skills and progress your technique with confidence

$35 per month

What you get:

6 sessions PER week with optional 2-a-days

Weekly training focus (gymnastics, pacing, barbell cycling)

Movement standards and skill progressions

Leaderboard access for tracking and friendly competition

$50 PER MONTH

True South Elite

Serious CrossFit athletes or advanced trainees preparing for the Open, local comps, or simply pushing limits.

Your next level starts here — this is training for those who want more.

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1:1 programming.
Built for you.

The Condor Protocol

  • Ultra personalized. High touch. Built for high performance. Work directly with me in a VIRTUAL 1-1 setting.
  • Every part of your training, mindset and recovery is tailored specifically to you.

LIMITED SPOTS

How we’ll work together:

Personalized Weekly

Tailored to your exact situation, progress and goals. “Consistency always beats

intensity.”

Weekly 1-on-1 Check Ins

Real conversations - real accountability.

Feedback

Video feedback on lifts and metcons. Send me the videos and ill break down your technique.

Nutrition and Recovery guidance

It’s not about a one-time diet, I’ll help you build the knowledge and tools to create a sustainable lifestyle that works for you.

$150 PER MONTH

FREQUENTLY ASKED QUESTIONS

  • CAN I SWITCH PLANS LATER?

    • ABSOLUTELY. YOU CAN UPGRADE, DOWNGRADE, OR SWITCH BETWEEN PLANS ANYTIME TO MATCH YOUR TRAINING NEEDS AND GOALS.
    • PLEASE EMAIL HELP@NICOBEDON.COM TO MAKE CHANGES.

  • WHAT EQUIPMENT DO I NEED TO TRAIN?

    FOR THE CONDOR PROTOCOL PROGRAM (1-ON-1 COACHING)

    WE'LL ADD YOU TO ONE OF THE BELOW TRACKS DEPENDING ON WHAT YOU HAVE AVAILABLE:

     • GYM TRACK: BARBELL, PLATES, SQUAT RACK, ROWER OR AIR BIKE, KETTLEBELLS, JUMP ROPE, WALL BALL.

     • LIMITED EQUIPMENT TRACK: BARBELL, DUMBBELLS, ROPE, MINIMAL SPACE.


    FOR THE TRUE SOUTH BASE AND ELITE PROGRAMS: 

     • WE WILL USE A VARIETY OF EQUIPMENT. IF YOU DO NOT HAVE SOMETHING AVAILABLE, THERE WILL BE SUBSTITUTES AVAILABLE.

  • DO I NEED CROSSFIT EXPERIENCE?

    NOT AT ALL. TRUE SOUTH BASE IS DESIGNED FOR BEGINNERS. 

  • WHAT’S THE DIFFERENCE BETWEEN ELITE AND CONDOR PROTOCOL?

    FOR THE CONDOR PROTOCOL PROGRAM (1-ON-1 COACHING):

    • 100% PERSONALIZED 1-ON-1 COACHING, TAILORED CHECK-INS AND  FEEDBACK FROM NICO.

    FOR THE TRUE SOUTH ELITE PROGRAM: 

    • ELITE IS ADVANCED GROUP PROGRAMMING. THIS PROGRAM IS NOT PERSONALISED. 

  • HOW DO I ACCESS THE WORKOUTS?

    FOR THE CONDOR PROTOCOL (1-ON-1 COACHING):

    • AFTER COMPLETING YOUR SIGN-UP, YOU'LL FIRST RECEIVE AN ONBOARDING SURVEY TO FILL OUT. ONCE THAT’S DONE, YOU’LL GET STEP-BY-STEP INSTRUCTIONS TO SET UP YOUR ACCOUNT IN TRUECOACH.

    FOR THE TRUE SOUTH BASE AND ELITE PROGRAMS:

    • AFTER SIGNING UP, YOU’LL RECEIVE STEP-BY-STEP INSTRUCTIONS TO GET STARTED IN TRUECOACH.

    PROGRAM START DATES: 

    1. YOU’LL BEGIN WITH A 7-DAY FREE TRIAL, WHICH MAY TAKE UP TO 1-2 BUSINESS DAYS TO ACTIVATE.  
    2. YOUR FULL TRAINING PROGRAM BEGINS ON THE MONDAY FOLLOWING THE END OF YOUR TRIAL, WHEN BILLING STARTS.
    3. EXAMPLE: IF YOU SIGN UP ON A THURSDAY, YOUR TRIAL MAY START BY FRIDAY. YOUR FULL PROGRAM WILL BEGIN THE MONDAY AFTER YOUR TRIAL ENDS.
    4. CUT-OFF: SIGN-UPS AFTER FRIDAY 11:59 PM ET WILL BEGIN THE FOLLOWING MONDAY.
    5. WHEN YOUR PROGRAM GOES LIVE: YOU’LL RECEIVE A WELCOME MESSAGE IN TRUECOACH WHEN YOUR PROGRAM IS ACTIVE.

  • IS THERE A REFUND OR TRIAL OPTION?