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Built for Your Sport and Your Schedule

Online fitness coaching designed for athletes in Norfolk

You train hard in Norfolk, but you know the difference between working out and preparing your body for real competition. Your sport demands precision in how you build strength, develop power, and move through space, and no generic workout program can account for the asymmetries, weaknesses, or timing demands that matter when you step onto the field, court, or track.

Roxy's Pretty Vicious Fitness creates individualized programs for athletes who need more than a template. With a background in bodybuilding, strength conditioning, and clinical exercise science, every plan is built from the ground up based on your sport, your weaknesses, your goals, and your competitive schedule. You get programming that addresses strength and explosive power, speed and agility, mobility and joint stability, muscle balance and movement patterns, injury risk reduction, and peaking strategies that align with your competition calendar.

If you are ready to work with a coach who understands what it takes to prepare athletes in Norfolk, reach out to discuss your training needs.

Programming That Responds to Your Sport

Your program starts with an assessment of your sport-specific demands, current movement quality, and competitive timeline. In Norfolk, you receive programming that adapts week to week based on how your body is responding, what phase of your season you are in, and where your performance gaps are showing up. Each session is structured around exercises that target the exact qualities your sport requires, whether that means triple extension for jumpers, rotational power for throwers, or change-of-direction mechanics for field athletes.

After several weeks of consistent work, you will notice faster acceleration out of your starting position, more stability when you plant and cut, and less fatigue during the later stages of competition. Your reaction time improves because your nervous system is conditioned to fire quickly under load.

Programming includes video review of key lifts and movement drills, weekly check-ins to adjust volume and intensity, and load management strategies during heavy competition blocks. The work does not stop when your season starts, it shifts to support your performance without adding unnecessary fatigue or increasing injury risk as your schedule intensifies.

Questions Athletes Ask Before They Start

Athletes who are serious about their training often want to know how individualized programming actually works and what it looks like when the plan is built specifically for them.

How is online coaching different from following a workout app?
You receive a program that responds to your body, your sport, and your schedule, not a static routine. Your coach adjusts volume, intensity, and exercise selection based on how you are recovering and what your competition calendar looks like.
What happens if I am in-season and cannot handle heavy lifting?
Your program shifts to maintenance and power work that supports performance without adding fatigue. Volume decreases, but intensity stays high enough to keep your nervous system sharp and your strength from dropping off.
How do you assess weaknesses if you are not training me in person?
You submit video of key movements and lifts, and your coach analyzes joint angles, bar path, and compensation patterns. From there, corrective exercises and mobility work are programmed into your sessions to address what is limiting your performance.
What kind of equipment do I need for online programming?
Most programs require access to a barbell, dumbbells, and basic equipment like resistance bands and a plyo box. If you train at a gym in Norfolk with limited tools, your coach will adapt exercises to match what you have available.
How often do you adjust the program?
Weekly check-ins allow your coach to modify loads, swap exercises, or change volume based on how you are feeling and performing. If you are dealing with soreness, travel, or a packed game schedule, your program adapts accordingly.

Athletes who commit to individualized programming in Norfolk see measurable improvements in their sport-specific output, whether that means faster sprint times, higher vertical jumps, or better endurance in the fourth quarter. Contact Roxy's Pretty Vicious Fitness to start building a program that fits your sport and your goals.