STRENGTH & CONDITIONING
Get Stronger. Improve Your Fitness. Feel Better.
A 12-week personal training program for adults who want to build strength, gain muscle, improve body composition, and develop better overall fitness.
Your program is matched to your starting fitness, available time, and equipment, with options ranging from short, simple workouts to more demanding strength and conditioning.
Includes
PREMIUM
Direct coaching support
12 week functional strength & conditioning
PROGRAM OVERVIEW
Strength & Conditioning is a 12-week personal training program designed to help you build strength, improve fitness, gain muscle, improve body composition, and create a consistent training routine.
Your program is matched to your current fitness, available time, and equipment, with three versions ranging from simple 20–30 minute workouts to more demanding 45–60 minute training sessions.
Each version combines progressive strength training with optional aerobic conditioning and flexible weekend activity, giving you a clear structure that can grow with you over time.
You don’t need a sport or event to train for. Getting stronger, fitter, and healthier is enough.
Personal Training Built Around Where You’re Starting
WHO IS THIS PROGRAM FOR?
Who Is this Strength & Conditioning Program For?
This program is for adults who want a clear, progressive training plan without needing to prepare for a specific sport, race, or mountain objective.
A good fit if you are:
✓ New to strength training and want a simple place to start
✓ Returning to exercise after time away
✓ Looking to build or regain strength
✓ Wanting to gain muscle and improve body composition
✓ Trying to improve general fitness, work capacity, and health
✓ Looking for a sustainable routine that fits your available time
✓ Already training consistently and ready for a more demanding strength and conditioning program
Your starting fitness, available time, and equipment determine which version of the program is the best fit.
PROGRAM VERSIONS
Three Starting Points to Match Your Needs
You don’t need to figure out which version of the program is right for you just yet.
After you enroll, your intake gives me the information I need to match you with the appropriate version of the Strength & Conditioning program based on your experience, goals, schedule, and available training time.
ESSENTIAL
•20–30 minute workouts
•3 days per week required, with optional cardio on additional days
•Equipment: dumbbells and resistance bands
Best for beginners, people returning to training, or anyone who wants a simple and sustainable strength routine.
STANDARD
•30–45 minute workouts
•4 days per week required, with options to add
•Equipment: dumbbells, kettlebells, resistance bands, TRX straps/adjustable gym rings, and a sturdy box or bench
Best for people with some training experience who want more strength, conditioning, and overall weekly volume.
PERFORMANCE
•45–60 minute workouts
•At least 5 days per week
•Equipment: dumbbells or barbell, kettlebells, resistance bands, sturdy box or bench, dip rack, TRX straps/adjustable gym rings, and pull-up bar
Best for experienced trainees who want a more demanding strength and conditioning program with greater volume and progression.
Your program version sets the training workload. Your coaching level determines how much feedback, adjustment, and individual support you receive.
TRAINING OUTCOMES
What You’ll Build
Strength & Conditioning develops the strength, fitness, muscle, and durability that support everyday life, long-term health, and better physical capacity.
Build practical, full-body strength through progressive resistance training.
Strength
Build and maintain lean muscle while supporting improvements in body composition.
Muscle & Body Composition
Improve aerobic fitness, work capacity, and your ability to handle everyday physical demands.
Overall Fitness
The goal is simple: become stronger, fitter, and more capable.
HOW YOU’LL TRAIN
A Simple Weekly Structure That Scales With You
Every version of Strength & Conditioning follows the same basic weekly rhythm. The difference is how much time, volume, and training complexity you take on.
3
STRENGTH WORKOUTS
Progressive full-body strength training focused on the major movement patterns, building muscle, strength, and physical capacity over time.
2
EASY CARDIO SESSIONS
Optional or recommended depending on your program version and available time. Walking, cycling, jogging, running, swimming, or cardio machines all work.
1
OPTIONAL WEEKEND ACTIVITY
Use the weekend for a hike, bike ride, longer walk, recreational activity, or anything else that keeps you moving.
WEEKLY GUIDANCE NOTES
Short notes inside your training calendar to help you understand the purpose of each week and the fundamentals of training, recovery, and long-term progress. So you have clear direction between check-ins and coaching calls.
Delivered & Monitored with TrainingPeaks
Your workouts, notes, and training feedback are organized in TrainingPeaks so you can track progress and stay consistent throughout the program.
TRAINING THAT FITS YOUR LIFE
Essential, Standard, and Performance all use the same foundation, with session length and weekly workload scaled to match your starting fitness and available time.
HOW IT WORKS
Getting started is simple.
Choose
Select the level of coaching support you need and enroll through TrainingPeaks.
Connect
Create or sign in to your TrainingPeaks account during checkout. You’ll connect to Dane automatically.
Complete
Dane will email your intake form where you’ll share your goals, training history, available time, and equipment..
Train
Once your intake and waiver are completed, your training plan will be adjusted for you and appear in the app.
TrainingPeaks Premium Included
The app is free to download, and Casaval covers your Premium membership while your program is active.
Choose Your Level of Support
Every athlete starts with the same proven training system.
The difference is how much individualization, coaching, feedback, and accountability you want along the way.
Guided Coaching
For self-motivated athletes who want a proven training program and straightforward coaching support.
$149
per month
✓ A proven 12-week training program matched to your training goals
✓ Structured strength and aerobic conditioning workouts
✓ Delivered & Monitored with TrainingPeaks
✓ Monthly training review & check in emails
✓ Unlimited email support
Most Popular
Coaching Plus
For athletes who want a proven training program adjusted to fit their schedule, location, and available equipment.
$249
per month
✓ Initial adjustment of your 12-week training program
✓ Two training reviews each month
✓ Up to one training adjustment each month
✓ One coaching call each month
✓ Heart-rate testing and custom training zones as needed
✓ Email coaching support
Custom Coaching
For athletes who want fully personalized training and close, ongoing coaching.
$549
per month
✓ A fully custom training plan built around your goals and circumstances
✓ Weekly training review and adjustments
✓ Up to two coaching calls each month
✓ Heart-rate testing and custom training zones
✓ Nutrition coaching & meal planning
✓ Priority email & text support
Not sure which option fits? Coaching Plus is the best starting point for most athletes who want structure, feedback, and accountability without full custom coaching.
No separate TrainingPeaks subscription is required. Casaval covers your Premium membership while your coaching is active, a $19.95/month retail value.
YOUR COACH
Personal Training With a Practical Approach
I’m Dane Brinkley, founder of Casaval Personal Training and a certified personal trainer with more than 20 years of experience in strength, endurance, and mountain sports.
Not everyone needs to be training for a summit, race, or outdoor objective. Sometimes the goal is simply to get stronger, improve fitness, gain muscle, lose weight, or feel better in your body.
That’s what this program is for.
My approach is simple: build a plan that fits your starting point, make the training progressive, and keep it practical enough to sustain over time.
20+ Years Mountain Guiding
Real mountain experience from Mt. Shasta to the Cascades to Denali.
230+ Mt. Shasta Summits
First-hand insight into what it takes to prepare everyday people for big mountain goals.
Certified Personal Trainer
ISSA Elite Trainer with education in strength and conditioning, nutrition, and endurance training.
Trusted by Industry Leaders
A practical training approach used by climbers, skiers, mountain guides, and professional ski patrollers
WHAT ATHLETES ARE SAYING
“This program gave me the structure I needed to finally be consistent. I’m now stronger and more confident on big days in the mountains.”
Returning to Training
“I felt SO strong physically, I couldn’t believe it. Heavy pack felt comfortable, legs were sturdy, core solid. I had no aches and pains that I usually experience from backpacking.”
Backpacking in the Cascades
“As a busy mom, I needed workouts that fit real life. Foundation is approachable, effective, and has made the biggest difference in how I feel every day.”
Hiker & Mom of Two
FAQ
Strength & Conditioning FAQ
Do I need training experience?
No. Essential is designed for beginners and people returning to training, while Standard and Performance are better suited to people with more experience, time, and equipment.
How much time do I need each week?
Essential requires at least three 20–30 minute workouts per week. Standard requires about four 30–45 minute sessions, and Performance requires at least five 45–60 minute sessions.
What equipment do I need?
That depends on the version. Essential only requires dumbbells and resistance bands. Standard and Performance add equipment such as kettlebells, a sturdy box or bench, TRX straps or rings, and for Performance, access to a pull-up bar and dip rack.
Is cardio included?
Yes. Easy aerobic training such as walking, cycling, jogging, swimming, or cardio machines can be included depending on your available time and program version.
Can this help with weight loss or body composition?
Yes. Strength training, regular aerobic activity, and consistent training can support fat loss, muscle gain, and improved body composition. Nutrition and overall lifestyle still play an important role.
Is this only for people who train outdoors?
No. This is Casaval’s general personal training program and does not require an outdoor, mountain, or sport-specific goal.
Can the program be adjusted around my schedule?
Yes. Your intake helps determine the right version and how the training fits into your available time and weekly routine.
How is the program delivered?
Your training is delivered through TrainingPeaks, where you’ll see your workouts, schedule, and coaching feedback. TrainingPeaks Premium is included while you’re actively coached.
How do I know whether Essential, Standard, or Performance is right for me?
Your starting fitness, training history, available time, and equipment all help determine the best fit. You’ll provide those details during intake.
What happens after 12 weeks?
You can continue into another Strength & Conditioning block, progress to a more demanding version, or move into a sport-specific program if your goals change.
Build Strength You Can Keep Building On
Ready for a Sustainable Strength & Conditioning Program?
Get stronger, improve your fitness, and follow a training plan that fits your life.
Whether you’re starting with Essential or ready for Performance, your program will match your current fitness, available time, and goals.
12 Weeks
A clear structure to build strength, fitness, and consistency.
Delivered Through TrainingPeaks
Your workouts, guidance, and tracking in one place.
1:1 Coaching Support
Get feedback and accountability when you need it.
Built Around You
Choose the level that fits your fitness, time, and equipment.
Strength, Fitness, & Body Composition. Build muscle, improve fitness, and support body composition.
Not sure if this is the right program for you?
TRAIN FOR LIFE. Build strength and fitness you can use every day and keep developing over time.