The Off the Bench Project is a complete 12-week athletic performance training program designed to build strength, improve mobility, and increase your overall physical resilience. This program guides you through three progressive training phases that help you move better, lift stronger, and stay durable — whether you compete in a sport or just want to feel more athletic and capable in everyday life.
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What You’ll Learn
Building a foundation
This first phase is all about preparing your body to handle higher levels of training. You’ll focus on improving mobility, joint control, core stability, and movement quality so your body moves the way it’s supposed to before we start loading it heavily.
Solidfying strength
Now that your movement foundation is solid, this phase is about building real strength. You’ll progressively load key lifts and train your muscles, tendons, and nervous system to produce and absorb force more effectively.
Translating strength into performance
This final phase connects your gym strength to real-world athletic performance. We introduce more dynamic work, faster intent, and resilience training so your body is prepared for sport, recreation, and life outside the gym.
Designed for flexible schedules
This program is designed with flexibility in mind.
Each block includes set & rep ranges so on days when time or energy is limited, you can simply perform the minimum number of rounds and still get an effective workout in. On days when you feel great, you can push toward the higher end of the range.
Meet Your Instructor
Nick Kuhn
CSCSOver the past decade, I’ve coached more than 16,000 sessions with everyone from busy professionals and weekend warriors to high school athletes and retirees. No matter the background or goal, one thing has always held true: the right system creates lasting results.
With a B.S. in Applied Exercise Science from Springfield College and certifications in Strength & Conditioning and Biomechanics, I’ve spent years studying how the human body moves - and how to help it perform at its best through smart, sustainable training.
My mission is simple: to help you move better, feel stronger, and stay pain-free so you can live a more confident, fulfilling life - inside and outside the gym.
Whether you’re an athlete, a parent, or someone getting back into movement, I’ll help you build the foundation for long-term strength, mobility, and motivation.
Do it with purpose!