Workout Structure is a showcase of proven training exercises, progressions, and philosophies that are highly effective at reshaping the body and improving its ability to perform as a finely-tuned machine. Let our online strength training programs help you reach your physical fitness goals.

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Introducing...

Tactical Operator Prep (TOP) Program

A multi-phase weight training routine designed and successfully proven to prepare the body for the demands of tactical operators. This includes: military special operations pipeline training (ex. U.S. Navy SEALS), wildland, engine, or Firefighter 1 training academies, law enforcement, and other federal agencies; including preparation for CPAT, SWAT, PST, or BIDDLE physical tests.

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Field-tested STRENGTH programs that are helping professional athletes, military personnel, and people just like you achieve success.

“Dave” N.,
U.S. NAVY SEAL

“Chris’ shared knowledge and passion for sports nutrition helped prepare and sustain me during the selection process to become a SEAL. Not only can he explain nutritional concepts in an easy-to-understand manner, but he also provides the tools so that the principles can be applied.”

Dan Straily
RHP for the Miami Marlins

“Chris really helped me develop a passion for the weight room along with nutrition. He taught me how they go hand in hand and how it would make me a better baseball player.”

Anh Nguyen
Firefighter / EMT

“Chris was an instrumental resource as I was mentally and physically preparing for the grueling demands of the fire academy. His training and nutrition regimen, both personalized to fit my needs and overall goals, challenged me to properly fuel my body, resulting in an improved, better-built me.”

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Practical Sports
Nutrition Guide

A great resource that provides athletes and active individuals with a good overall summary of the broad (and at times overwhelming) discipline of performance nutrition.

This guide offers many feasible options so athletes can find a more sensible, well-balanced combination of foods that works for them.

Get the updated, second edition available as an eBook (PDF) for only $14.99!

“I've had the opportunity to work with Chris Borgard for 5 years. He has helped me reach my dreams of playing in the MLB. His knowledge and attention to detail has helped me overcome injuries and develop strength and speed. He also played a huge role in helping develop a nutrition plan that allows my body to recover. His individualized workout plans help his clients maximize their full potential. I can’t thank Chris enough for his dedication to helping me reach my goals.”

— Mike Miller
Infielder for the Boston Red Sox™

Improving overall health and fitness starts with a strong foundation.

A Well-Structured Workout

Anything built to last has a solid foundation from the ground up. Our science-based workouts are structured so that there is a reason behind every exercise, including when and how it is performed during the workout routine in order to keep you healthy and strong.

Athletic & Occupational Performance

Are you looking to move faster with more balance as a well-conditioned machine? Whether athlete or operator, let us help you make your movements look effortless while on the court or in the field.

Resources for Health & Rehab

We offer guidance and counseling for all aspects of health and wellness, including nutritional guidance to help reach your ideal weight or individualized programs to help rehabilitate an old injury. We can provide you with the principles on how and where to start!

“Two years after having a full knee replacement, I had not recovered sufficiently and couldn't see myself playing tennis again. The exercises that Chris provided enabled me to get back on the court; I am now back competing in Masters doubles and often spend two hours out there. I would strongly recommend Chris and his programs to any athlete in need of recovery.”

—Bill Wesnousky
Former top-ranked tennis player, Southern California USTA Masters Division