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'm here to help people get out of pain and train optimally for the long run.

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.  Programming is an enormous passion of mine and I've been helping people reach their goals with it for over a decade.

So what does this program contain?

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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.

Fitness Pain Free: Off-Season Training Program

In a nutshell, here's "What You Get"

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    6 days per week programming
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    Olympic lifting, gymnastics and met-con
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    4 months of programming
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    PDF downloads for each week
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    Video demos of complex movements
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    In depth mobility assessments
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    Comprehensive warm-ups
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    Recovery protocols 

For purchasing I'll also include 2 free gifts!

6 Step Checklist: How to Avoid Injury and Train Pain Free for the Rest of Your Life

Click on the video to the right to check it out 

Complete Guide to Mobility for the Olympic Lifts, Handstands and Muscle-ups

25 page e-book

Who is this program for?

This program is designed for people who already have some familiarity with the basic powerlifts, olympic lifts, handstands and muscle-ups.  It's perfect for gyms or affiliates.  It is NOT a rehabilitation program.  Please do not purchase this program expecting it will help to rehabilitate your injury.  

Boxes / Affiliates

My programming has been used by different boxes and affiliates from all over the world.  The program is designed to fit into a typical 60 minute class with class organization and flow kept in mind.  

The Average Joe and Jane

You don't have to be a Games athlete to benefit from my programming.  I've created the programming with the average person in mind.

The Competitor

My program has a surplus of extra competitor's track work to challenge the most seasoned competitor.  Best of all you can continue training along everyone else in the gym as well.

This programming is used by coaches, gyms and athletes 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 spinal fusion 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.

My surgeon specifically referred me to Dan Pope based on his reputation of working with CrossFit athletes who were in rehab.

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.

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,


Head Coach - Crossfit Arduous Boise Idaho

In honor of the end of the 2018 CrossFit Open I'm now offering the Fitness Pain Free Off-Season Training Program for $20 off the normal price.  

For this week only the price for the program is $99.  

Just make sure you use the coupon code:


at checkout.  This Sunday at midnight the price goes right back to normal at $119.  Act now and save!


100% Satisfaction Guaranteed


100% Satisfaction Guarantee

You are fully protected by our 100% Satisfaction-Guarantee. If you don't like the program for any reason, let me know within 30 days of purchase and I'll grant a 100% refund.  

Dan Pope DPT, OCS, CSCS, CF L1

Copyright - Fitness Pain Free LLC.