Keith R.

I have extensive experience coaching and training athletes at various levels. As a certified personal trainer (NASM) with a Master’s degree in Sport Recreation & Administration and a Bachelor’s in Exercise Science, I have developed training programs for individuals ranging from youth athletes to elite competitors.

I previously worked as a Strength & Conditioning Coach at D1 Atascocita, where I trained 10-15 clients at a time, conducted group classes, and helped athletes improve their speed, strength, and overall performance. I now work as a Personal Trainer at Sigma Performance Training, coaching high-level clients and athletes in a private, elite training environment.

As a former D1 collegiate athlete and track team captain, I understand the demands of competitive sports and have experience working with high school, collegiate, and adult athletes looking to improve their strength, endurance, and agility. My expertise includes speed development, strength training, and injury prevention to maximize athletic performance.

I primarily train high school, collegiate, and adult athletes, but I’m experienced in working with all age groups. My focus is on helping athletes unlock their full potential through structured, science-based training

I competed at the collegiate level in track and field, running for both the University of Mississippi (Ole Miss) and the University of Louisiana Monroe (ULM). As a sprinter, I specialized in events like the 60-meter dash, 100m, and 200m, and I was recognized as a team captain during my time at ULM.

Some of my specific accomplishments include:

Sun Belt Indoor Champion in the 60-meter dash (2022)
First Team All-Sun Belt honors
Sun Belt outdoor 100M silver medalist
NCAA D1 National qualifier
These experiences gave me a deep understanding of athletic performance, discipline, and how to push both physically and mentally—something I now bring into every training session with my clients.

A typical session with me is structured, purposeful, and customized to fit your goals—whether it’s building muscle, improving athletic performance, or overall fitness.

Here’s what you can expect:

Dynamic Warm-Up & Mobility (5-10 min)
We start with a full-body warm-up to get the heart rate up, improve mobility, and activate key muscle groups. This helps prevent injury and prepares the body for performance.
Speed & Agility Training (20-30 min)
If we’re focusing on athletic performance, the next phase includes drills designed to improve acceleration, lateral movement, change of direction, and footwork. I use sprint mechanics, cone drills, ladder work, and explosive movement patterns to help you become quicker, more explosive, and more controlled in your movements.
Strength & Resistance Training (25-35 min)
The bulk of the session focuses on strength-building using compound lifts (like squats, deadlifts, bench press, barbell rows) along with accessory movements tailored to your individual needs. I use techniques like progressive overload, tempo work, and supersets to maximize results.
Conditioning & Core (10-15 min)
We’ll wrap up with targeted conditioning—sprints, sled pushes, battle ropes, or circuit-style finishers—plus focused core work to build stability and endurance.
Cool Down & Recovery Tips
I guide you through a cool down and provide advice on recovery, stretching, or mobility work you can do at home. I also track your progress and make regular adjustments to keep you improving.