Strength & Conditioning
Strength built on a pattern that is not working yet just reinforces the pattern.
Conventional programming loads a movement and progresses it. That works when the underlying sequence is intact. When it is not, every added plate teaches the compensation a little harder — which is why some people get demonstrably stronger and feel demonstrably worse.
Mike's programming follows the same 4B order used in the full process: foundation and breathing first, then power and force production, then speed and precision, then progressive loading. Each block earns the next.
The result is strength you can express in movement, not just in a lift.
Who this is for
- Lifters whose numbers have stalled or come with a cost
- Returning to training after time off or after an injury
- Anyone who wants strength that transfers outside the gym
In their words
“Field hockey, basketball and javelin. 2019: 5th place in the PIAA State Meet, 1st place in the PIAA District 3 Meet. Earned an athletic scholarship to Shippensburg University to throw javelin.”
“I had the privilege of working with Trainer Mike starting my freshman year of high school, and from the very beginning he changed the way I understood training. He taught me that being an athlete wasn't just about being the fastest, the strongest, or the one with the most muscle. It was about learning how to care for my body, strengthen my foundation, and build habits that would keep me healthy for years. Because of him, I truly felt myself growing not just as an athlete, but as a person who understood and respected my own body. Over the years, I noticed I was getting injured less, and when something did happen, Trainer Mike was always there for me through a text, a phone call, or an in-person session. I loved working with the 1080 machine and being able to track real numbers, set goals, and hit personal bests. He held me accountable in a way that felt supportive, never judgmental. He pushed me to be better, but never compared me to anyone else. Every session, he gave me his full attention and made sure I never felt rushed or overlooked. Even after I left for college and suffered a hamstring injury, he was the first person I called. As soon as I came home for break, he made time for me, got me in the gym, and had me back on track quickly. Trainer Mike has always taken a genuine interest in me. Not just in my performance, but in who I am. He makes me feel important, valued, and cared for, and that's something I'll never forget!”
“I have been going to Fleming Athletics for the last 5 years. During this time, I have learned a lot physically and mentally. I have learned how my body works and how to fix it when things are wrong. We have had many talks about life that have helped me be who I am today on and off the field. Mike has helped me get stronger, more explosive, and stay healthy so that I am able to perform at the collegiate level. I would not be feeling as confident in my athletic abilities and lifts if it were not for Mikes' programs over the last 5 years.”
Next step
The fastest way to see how Mike works is the free Tension Headache Protocol — the same sequencing logic applied to one specific problem. If you already know you want to work together, apply for a discovery call.
Local to Spring Grove? Call 717-800-8953 or email flemingathltcs@gmail.com.
Fleming Athletics provides athletic training, strength and conditioning, and movement education. This is not medical advice, diagnosis, or treatment of disease. Consult your physician before beginning any exercise program, especially if you have an existing injury or medical condition.
Start with the free protocol.
See the method work on one problem before you commit to anything.