The Fitness Pain Free Off-season Training Program

Want a program specifically designed to help you excel in "the sport of fitness" while simultaneously promoting health and longevity?

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    Training at a high level comes at a price.  We're constantly pushing the line between optimal performance and injury.
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    People are often left frustrated because they've worked so hard only to be dealing with an injury months into training.
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    Athletes ride this roller coaster of training.  They get hurt and rehabilitate only to return to training and get hurt again.  

Hi, I'm Dan. I'm a physical therapist and crossfit coach.

I’m a physical therapist, crossfit coach, competitive crossfitter and self proclaimed meathead.  My goal is simple.  I wish to help people to continue what it is that they love in the gym  and stay safe while doing it.

Overall I think the fitness community is very smart.  We understand the importance of things like mobility, corrective exercise, technique and foam rolling.  We go out of our way to seek out like minded health care providers because we understand the value of their services.  

There are several smart doctors, chiropractors, physical therapists and other health care providers out there who DO understand the nuances of training.  They can troubleshoot your technique to find where your specific weaknesses are.  

They can help you get out of pain.  They can help you progress back to your favorite exercises and rehab you back from challenging injuries.  They can do a lot.  However, there is still a large missing piece of the puzzle.

Let me explain...

I field emails every day from my website from people who were injured, rehabilitated their injury but for the life of them can’t seem to get back to their regular training program at their gym.  

I firmly believe that a large chunk of these problems are coming from something we call in the strength and conditioning world “training errors.”  

Basically the programming doesn't always keep the athlete's health in mind.  The programming isn't catered toward longevity.

What I'm getting at here is that some of the injury risk could be minimized if we learn how to program in a safer manner.


I'm a physical therapist AND coach.  I've gone through the schooling to earn a doctorate in physical therapy.  I'm certified as an orthopedic clinical specialist and certified strength and conditioning specialist.  I'm also lucky enough to work in one of the best orthopedic physical therapy and strength and conditioning gyms in the US (Champion PT and Performance).  I've worked as a crossfit coach for over 7 years and have competed at the CrossFit regionals twice.

I travel, speak and collaborate with world renowned coaches such as Chad Vaughn, Chris Hinshaw and Dave Durante from Power Monkey Fitness Camp.  I work with Crossfit Games athletes on a regular basis helping them get back to high levels of training.

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    Off-season programming - 4 months of off-season programming designed to be implemented immediately following the open.  
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    Gym and Individual Friendly - 6 day per week, done-for-you program designed for either yourself or for your box / affiliate
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    Time Conscious - Designed to fit into a 1 hour training session, (Competitors can expect workouts of 1.5 - 2.0 hours) 
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    Specific Warm-ups - Done for you warm-ups that prepare you for the specific challenges of the day
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    Mobility Assessments - and corrective strategies for the most common movements (handstands, muscle-ups, overhead squat, olympic lifts)
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    Gymnastics Programming - Master handstand pushups, muscle-ups and handstand walking
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    Olympic Lifting Programming - Periodized olympic lifting programs for the clean and jerk and snatch
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    WODs - varied and progressive metabolic conditioning work
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    Optional Competitor's Track - Additional work for more competitive athletes to help you prepare for the CrossFit Open each year

What separates this program from others?

  • Rest Days Between Training Similar Joints, Movements and Body Parts  – The body requires rest between challenging sessions.  This program is by no means a body part split but having adequate rest is vital.  We put a lot of thought into not getting excessively sore and becoming susceptible to overuse.

  • Careful Progression Toward Higher Risk Exercises - Rebounding box jumps, high rep olympic weightlifting and lots of ring muscle-ups in a fatigued state have a bit of a bad rap.  As a therapist I've seen my fair share of labral tears, achilles ruptures etc from these exercises.  They aren't bad movements, we just need to be careful about how we approach these.  Over the course of the year we gradually expose ourselves to these exercises and push when it’s important and pull back on the reigns when we don’t.  We spend a lot of time in the off-season learning how to jump, working position and proficiency in gymnastics and olympic lifting and preparing your joints slowly over time for these movements.

  • Weekly, Monthly and Yearly Periodization Changes - In order to keep you making progress some weeks are going to be harder then others.  The changes from week to week takes into consideration 2 important parts of programming; overreaching and supercompensation.  Basically we want some weeks to be really tough and then follow it with an easier week so that we can recover and improve.

  • Less Total Volume - My own mantra is that less is more.  80% of our gains comes from 20% of our exercise.  Throwing in more work just to make miniscule gains increases the total stress on your body.  I’d rather stay healthy and continue to make small gains then to play the game of 2 steps forward and 1 step back from nagging overuse injury.

  • Dumbbell, Kettlebell and Unilateral work - Promoting balance and symmetry in your program is important for injury prevention.  I’ve added in more unilateral work to help promote balance, symmetry and rotary stability to your joints to keep them a bit safer.

Using Image Sections to Add a Visual Element

Below is an example of a simple image section: use images or icons to illustrate a point you're making. This can assist in your story telling or be used to showcase features (although only if you use it further down the page, after the product reveal).


Keep it simple. You can use the icon feature in Content Builder for the images.


Don't over-explain in these text sections below each individual image.


Let the images do the talking. If something needs more explaining, add a text block below.

Get Your Points Across by Using Lists

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    Create a nice list of points here. 
    What are the points about? Anything you want. This could be a summary of the page so far, for example (remember those scanners?).
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    Make your content easy to digest.
    You can think of the layouting/formatting task on a sales page in this way: the goal is to present nice, appetizing, bite-sized morsels for your reader. Don't hit them over the head with big words or long paragraphs. Make it easy and fun to experience your sales page.
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    Once you know this, you'll want my product.
    That's the result you should aim for with your content. Once your reader understands the story and all the points you've made, they will truly understand the value of your product (or service, or whatever you're selling).

In this Text Block, Start Transitioning to the Solution You're Offering...

You've set the scene. You've captured your visitors' attention. You've related to them and told them everything they need to know to truly understand what your product is about. Now it's time to start introducing them to the product.

Keep one thing in mind: your product is the solution. At first, don't talk about it in terms of a product. Talk about how you found a solution and about how this same solution can help others too. Why do all this? Because if you set it up right, you will be the opposite of the slimy, used car salesman stereotype we all despise... you will not be pushing product, you'll be doing everyone a favor.

Here is a Smaller Sub-Heading for Extra Emphasis

Try mixing paragraphs with sub-headings of two different sizes (H2 and H3). You can use smaller sub-headings like the one above to make an important point or for quotes that relate to your story.

Ever notice how non-fiction authors love to use quotes throughout their books? That's because quotes are a nice change of page and they lend authority and gravitas to what you're saying.

Similarly, you can use subtle text highlights, text boxes, short paragraphs, sub-headings and other text formatting to draw your reader's eye to important parts of the text. This also helps break up the page, to prevent wall-of-text-syndrome.

This is Where the BIG REVEAL happens


Now it's time to present your offer as the perfect solution to everything you've been talking about so far in your story.

While we were holding back before, it's now time to be very specific. Talk about your product, what it is, what your customer gets when they purchase. At this point, after all the buildup, your readers really want to know what you have to offer, so don't hold back.

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    Show a product image: it's always a good idea to have a visual representation of your product. It makes it more tangible and more "real" in your reader's mind.
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    The power of the points list: use this list to emphasize the most important benefits of your product.
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    Benefits over features: for every feature your product has, try to translate it into a benefit (i.e. a positive end-result your customer will get).

This programming is used by coaches, gyms, athletes, average Janes and Joes from all over the world...
Here's what a few have had to say.

"Dan has designed an excellent program for the general public (with competitor's optional track). It is a safe well balanced program that involves both low skill movements and technical movements, keeping things fun and intense.

As a coach and a gym owner, it took a lot of work and stress out of me in class preparations. I can now focus more on coaching clients and building relationships. I'm also confident that at the end of the day, my clients get a good workout that promote strength, progressions, and longevity."

Sanpit Teekasub

Coach - Ari CrossFit, Bangkok Thailand

"Since 2011 I had x-rays, cortisone shots, acupuncture, chiropractic care and trigger point therapy centered around what was thought to be a shoulder impingement which impacted my ability to workout.

In early 2013 the pain increased and I started losing range of motion followed my numbness and loss of strength.  I was no longer able to do my CrossFit workouts due to the extreme pain I was in which led me to a return to the doctor's where I was diagnosed with a degenerative disc disorder that would require cervical fusion on C5-C7.

I had my surgery in July 2013 and although the surgery went well I was told to expect about a  9 month recovery before I could return to a modified weight lifting program.

I was cleared to start rehab in mid-October and my surgeon specifically referred me to Dan Pope at Physiotherapy Associates in Greenwood Village, based on his reputation of working with CrossFit athletes who were in rehab.

During my first appointment, Dan spent time getting to know me and my personal fitness goals. He took the time to test my current range of motion and strength.  Dan developed a base-level range of motion and flexibility program to strengthen my neck and shoulders after being in a collar for 12 weeks.

After developing the initial program, Dan enhanced my treatment plan in an effort to progress my recovery.  During this process, Dan not only re-evaluated my neck and shoulders, he took the time to learn about other injuries I had and evaluated my form throughout various exercises to determine other deficiencies I had that may have played a role in the deterioration of my neck and to help prevent future injuries.

Dan did a great job constantly evolving the treatment plan to address my ever changing needs.  At times Dan pushed me when I didn't think I could more and other times he taught me not to push myself too hard and to be sure I let my body recover.

Toward the end of my rehab Dan progressed me to his personalized crossfit program to which I've been following for the past several months.

Since then I have returned to play hockey and have hit new PRs in dead lift (400 lbs), squat clean and jerk (220 lbs), and back squat (385 lbs).  Not bad for a 41 year-old who couldn't even do a push-up post surgery when he first walked through the door.  None of this would have been possible without Dan's expertise, coaching and commitment to his client as well as his dedication to results oriented program development."

Scott: 42 year old Male - Parker CO

"I've honestly never gotten better results in my life since I started following your programming. I was the guy who reached out to you a little over a year ago about my issue with femoral acetabular hip impingement. Ever since starting your programming and especially implementing the specific daily warmup and mobility routines, I am now able to do a full squat and perform squat snatches and squat cleans pain free. Thanks again for the awesome programming! Like I said, my movement efficiency has never been better!  Keep up the great work, brother!"

How about your progress with strength Caleb?

"My Snatch has gone from a 1-RM of 195 to a 1-RM of 225 since I started your programming and I can truly say my movement efficiency has never been better! Thanks so much for the awesome programming! Thanks, man! Keep up the great work!"

Caleb also recently hit a new snatch PR of 240lbs, which is 45lbs higher then his PR starting 6 months ago.  Pretty amazing!  Great work Caleb.

Caleb Freeman - North Carolina

"Dan wanted to thank you for grand fathering in Arduous CrossFit as a loyal follower.  It means a lot to us as a small garage gym.  We have seen so much improvement over the year for our members...for that I will say thank you from them to you! "

Wod on,

Kathy - Boise Idaho

Welcome to the Main Purchase Section

Here we have a highly attractive purchase section. We display another paragraph of text, which is a strong call to action to your readers. In addition, we have a product image, unmissable large button and some guarantee and safety symbols.

100% Satisfaction Guaranteed


A Few More Testimonials to Prove it Works for Real People

“Keep displaying testimonials for social proof.

“Here, we have a second testimonials section, right after the purchase section. Now that we've asked the reader to pull the trigger, they might feel some resistance and testimonials can help reassure them.”

We like to do what many others have done already. There's safety in numbers. Testimonials can be used to give your visitor that sense of safety.

Shane Melaugh
- Job Title

“Pick the right kinds of testimonials to show here..."

“If you have any testimonials that include stories of how a customer had some doubts about your product, but was then won over by the high quality, your friendly support etc. those are perfect for displaying in this area of the sales page."

Samantha Allen
- Job Title or Role
Shane Melaugh

Creator of [Product Name]

About the Author

When selling online, it's easy to forget that people prefer buying things from other people. If there's any element of personal branding in your product, use this section to write a few paragraphs about yourself.

Keep it short, as this page is about your product, not your life story. But a few personal details mentioned here can help build rapport with your reader. It's a reminder that there's a real, trustworthy person behind this product and they aren't buying from a faceless corporation.

It's Time to Start Addressing Your Visitor's Last-Minute Objections

After the first call to action, use testimonials, case studies, more points lists and more text blocks to address all possible objections your visitors may have. Knowing these objections is very important... and you can learn all about them by talking to your customers and visitors. Give them a way to communicate with you and you'll quickly learn what's on your reader's mind as she goes through this page.

This part of the sales page can be a lot longer than it is in this template. There may be many objections that come up and you can address them all. If you dedicate a separate text block or a sub-heading to each one, your visitors can easily find the ones they have on their minds and skip the rest.

Use Sub-Headings Before Every Major Objection You Address

People are risk averse. We dread making a mistake and wasting our time and money on something that turns out to be rubbish. This is the part of the sales page where you can appease all those worries. One of the most important things you must learn about people in your market is what kinds of objections they have, so that you can effectively address them here.

Advantages vs Disadvantages

Here's a section that you can use for many purposes. For example, you can use it to showcase how your solution is better than other solutions out there. Or, compare the problems your reader is facing right now with the great solutions they'll enjoy once they purchase.

The Pros List

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The Cons List

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Here's a "What You Get" Section (Plus the Second Call to Purchase)

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100% Satisfaction Guaranteed


100% Satisfaction Guarantee

You are fully protected by our 100% Satisfaction-Guarantee. If you don't get [a specific benefit that your product promises] by [a specific span of time in which you guarantee your product to yield results], just let us know and we'll send you a prompt refund.

Frequently Asked Questions

Why add an FAQ section like this?

How about adding a contact link?

What about exit intent lightboxes?

What questions belong here?

Have you tried a chat widget?

Answer questions, save space.

P.S.: Welcome to the post script section of the page. You can have one or several of these. This part is all about loss aversion. Here is where you can remind your reader that if they don't jump on this opportunity right now they will be missing out.

After the post scripts, use the link below to link to your purchase section or the checkout page.

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