The Training Team is a 12 week online strength and conditioning program for women who want to train, look, feel, and think like an athlete. We create structure, accountability, community, and get you strong as hell in the process.



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  • A 6 day-a-week program designed to cover all the bases of what it’s like to train like an athlete.

  • Monthly focus challenges to avoid boredom and burnout, and keep it fresh.

  • Weekly check-ins to make sure you’re on track and nailing the shit out of your training.

  • Daily access to the coaches via facebook and email.

  • Weekly coaching videos to make sure you’re training in the safest, most effective way possible.

  • Bi-Weekly mindset and nutrition habits to develop your skills to last a life time, not just for the duration of the program. 

  • A private online coaching group to connect you with the rest of your team to share in victories and hold each other accountable.

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Hi, I'm Amanda. My friends call me Wheels. I created Formation Strength after years of feeling like there was something missing from the women's fitness industry.  So much of women's fitness focuses purely on weight loss or aesthetics that plays into women's insecurities, and makes us feel isolated. I wanted to get back to the team environment where I know so many women feel supported and thrive. 

 I wanted a different kind of program that wasn't "get your bikini body in 3 short weeks." I wanted a program where I could connect with a team and have accountability and support. I want to be strong for the sake of being strong and take care of my body without killing myself in the gym everyday or cutting my calories down to the bare minimum. 

It turns out I wasn't the only one who felt this way. I teamed up with badass ladies, Lori Lindsey and Nancy Newell, and together we created a program that will get you strong in every capacity and feeling great over the course of 12 weeks without spending long, grueling hours at the gym. We've been there, and know it isn't fun or effective. Through our years of athletic training experience, we know what works and what doesn't. We want you to crush your workouts and still have time in your life to do important things like play with puppies, and eat tacos with your friends. 

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Nancy Newell

Director of Sports Performance at The Strength House.  

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Lori Lindsey 

USA NWT Soccer Player and National Soccer Hall of Fame Nominee.  


If you've been lacking support and accountability and want to be part of a community that will be there for you every step of the way, this is it. 

If you enjoy working out but don't have a plan or structure, it's time to get on a program that will have you knowing exactly what to do every time you set foot in a gym.   

Imagine feeling confident and having super effective workouts that actually yield results, and having a team of badass women cheering you on every step of the way.

That sounds pretty GREAT, right?

Well, we’re here to tell you that going to the gym doesn't have to aimless anymore. Your training can be fun. It can be smart. It doesn't have to be lonely. And there are definitely a group of women out there who are as mother f*cking awesome as you.




"Formation is professional, attainable, and sustainable programming for women who are serious about their long term athleticism and health. The coaches are incredibly responsive to needs of their members- they work hard, practice what they preach, and keep things engaging. We can all benefit from a little coaching in our lives, and I’m very thankful to have had these guys!

Having a community of awesome humans also participating pushed me to stay on track, adjust as needed, and share my successes and challenges. Love being a part of a strong team!"

- Kayley S. 

"Feeling confident in and around the gym has been tough for me for many years. The Formation Strength "Team" approach took away my gym anxiety and replaced it with a layout that had me in the gym 5-6 days a week, learning new exercises and using so many types of equipment that I have become an enthusiastic gym regular - confident enough to take space from the typical gym-bro and do my own thing every day. The coaches were always within reach to answer questions and lend support keeping me focused on the workout, getting stronger and losing excess weight. Join the team. You'll love it!

- Kathern H.

"I began this journey wanting structure and direction for lifting heavy shit. The design of this program is smart and intuitive. I could share physical changes I've noticed, but what I really want to share is the biggest win from this program. Formation Strength gave me the space I needed to explore, through a new lens, what it feels like to train again. I was stuck in the rut of "should". I'm a trainer so I SHOULD be doing this more, or look this way and be able to do this better. The fact was - I had just stopped making space for myself. Formation brought me back to CONSISTENCY... and that has been my biggest win! And with this consistency I have re-discovered the joy and pride in being a woman who trains to gain strength versus one who works out to lose weight."

- Steph W. 

"I feel so lucky to be part of this community. I feel super-equipped with a variety of new exercises and workout possibilities. My scope of available knowledge has grown by leaps and bounds. This has been the busiest, most chaotic season in recent memory, but because of this community, my first question in whatever new place I am is always: where is the gym? How will I get in the workout, in whatever form that happens, today? I love that this community of support has given me permission to put my body first -- and I FUCKING LOVE feeling confident in my movement, independent at the gym, and strong AF!"

- Kat W. 

"Today was this month's weighing/measuring day, my body it at its status quo. As of today I am the strongest I've ever been in my life both in absolute and relative terms. A well structured program can do miracles together with someone to keep you accountable."

- Valentina S. 


As coaches, we have over 25 years of collective experience working with women from all over the world. After retiring from our respective sports, we found ourselves missing the consistency of practice and the camaraderie of our teams. We thrive with friendly competition, and still want to train for the sake of training... Not just to lose 10 pounds. We understand what it means to train smart versus hard, and we know success is a helluva lot easier in numbers. We see you slaving away in the gym, alone, and we want you to cut that shit out.

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We are there with you, every step of the way: 

  • Answering questions in real time
  • Providing demos and explanations
  • Helping you choose the correct weights and exercises 
  • Doing live Q&A's to make sure you are set up for success
  • Virtually high-fiving and celebrating your success.
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WHo is this program not for:


If you are a solo flyer and want to go at it alone, this program is probably not your jam. We are a team and want to create the environment of support and community. We are all #teamplayers and fuel one another by participation and sharing experiences.


If you have never worked out before and have no prior history of movement, this program might be a bit to take on. It wouldn't be impossible, but having a little experience and movement pattern knowledge is definitely encouraged.

**If you haven't trained before and want to get started, shoot us a message, and we can hook you up with a great coach in your area. We know lots of wonderful coaches all over who can get you started. 


If you don't have access to any free weights (barbells, kettlebells, or dumbbells), it wouldn't be impossible, but you wouldn't be getting the desired training effect the program is intended to create. To get the most benefit out of this program, access to weights is highly encouraged.


If you are wanting a specific, individualized fitness/nutrition program, this is not it. We offer autonomy with every exercise we program. You get to choose your weights and equipment, based on accessibility and experience. We also practice nutrition habits using Precision Nutrition guidelines. If you want a nutrition program that is customized, based on logging macros, or a program designed individually, this is not the program.




Q: Who is this program for?

A: Women who are looking for accountability and structure in their fitness routine, want to feel strong and confident at the gym, and want to do it with the support of their teammates.

Q: What if I’ve never played team sports before?

A: That’s totally okay! While this program is structured similarly to that of an athletic training program, anyone can do it. No former hand-eye coordination necessary!

Q: What does the program entail?

A: This is a 12 week group training program that includes daily fitness programming, technique videos, weekly check-ins, live Q&As, and reading materials focused on mindset and nutrition habits.

Q: What if I already have a gym membership?

A: awesome! no need to cancel your current gym membership. if you have classes you love to take or are already training on your own, we will work with you within the program to make sure you are getting the most out of our program while you still enjoy part of your current routine. 

Q: What if I don’t want to share in a group?

A: The level of participation with your teammates is 100% up to you. While we encourage sharing and learning from one another, we get that sharing verbally isn’t everyone’s jam. No pressure!

Q: What if I don't have access to equipment?

A: While you will need minimal equipment to do the program, there is autonomy and options for every level, based on access to equipment.

Q: How do I join?

A: Scroll up and smash that 'WAITLIST' button.

Q: What if I’m not ready to commit and still have questions?

A: Shoot us an email over at info@formationstrength.com, and we’ll make sure all your questions are answered.