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Blue Collar Health & Wellness
​Coach Pat Connors
​Online strength, speed, and performance coaching for athletes, dads, and busy adults who want real results without wasting time.
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Who I Coach
Athletes
Strength, speed, power, mobility, and sport-specific performance.
👉 Perfect for high school and competitive youth.
Athletic Moms & Dads
Become the strongest, most capable version of yourself — even with limited time.
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Youth (9–12U & 13–18)
Speed, coordination, mobility, confidence, and foundational athleticism.
👉 Movement literacy done right.
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My Training Philosophy
Movement first. Strength always. Power when ready. Conditioning throughout.
My system follows a simple, proven progression:
Mobility → Stability → Strength → Power
But it’s flexible.
Not every client needs these in the same order — but everyone needs all five.
Conditioning is integrated and progressed through every phase.
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What I Help You Do
Move better
Build muscle & lose fat
Fix tightness and reduce pain
Improve mobility
Increase strength
Get faster and more explosive
Build athletic confidence
Stay consistent even with a busy schedule
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How Online Coaching Works
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1. Assessment: Movement screen + goals
2. Personalized Program: Everfit or Trainwell
3. Coaching & Accountability: Weekly reviews + messaging
4. Progress: Better mobility, strength, power, and conditioning
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​Meet Coach Pat
Strength Coach • Performance Specialist • Marine Veteran • Dad • Athlete
I help athletes, dads, and busy adults get stronger, faster, more mobile, and more athletic — without breaking down or burning out. I’ve coached at EXOS, D1 Training, Private sports performance facilities, Baseball training academies, and multiple high school baseball programs. I’m also a husband, a father of two, a Marine Corps infantry/security forces veteran, and a lifelong athlete.
My coaching blends performance training, movement quality, athletic development, and real-world habit systems.
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Certifications
NCSF Certified Strength Coach
NCSF Sports Nutrition Specialist
NASM Performance Enhancement Specialist
NASM Corrective Exercise Specialist
NASM Stretching & Flexibility Coach
Precision Nutrition Level 1 Coach
ACE Health Coach
USA Weightlifting Level 1 Coach
USA Boxing Green Level Coach
Functional Movement Screen and Functional Capacity Screen Certified
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My Coaching Framework
Mobility → Stability → Strength → Power → Conditioning
This is my operating system, not a rigid template.
Your goals, schedule, and current abilities determine what gets prioritized and when.
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Athletic Performance Coaching —
For competitive youth and high school athletes. Sport-specific strength, speed mechanics, agility, rotational power, conditioning, testing, and twice-weekly video form feedback.
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The Athletic Dad Project —
A complete 12-week program for dads who want to be strong, athletic, and pain-free. Delivered with full warm-ups, workouts, cooldowns, mobility, strength, power, conditioning, progressions, and video demos. Monthly programming consists of programing only.
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Youth Speed Foundations —
A foundational speed and athletic development program for ages 9–12. Covers mechanics, coordination, balance, agility, and introductory strength.
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Baseball Off-Season Blueprint —
12-week blueprint for baseball athletes focusing on power, strength, speed, and rotational performance. Includes warm-ups, strength blocks, medball work, sprint mechanics, conditioning, and testing.
CONTACT PAGE
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