STRENGTH & CONDITIONING
Build the engine
Progressive lifts and conditioning that translate outside the gym. Built to make your 40s feel stronger than your 30s. No machines-only programs. No fluff.
COACH SONEL PERFORMANCE / 90-DAY SYSTEM FOR MEN 30+
I DON’T JUST
COACH WORKOUTS.
I BUILD PEOPLE.
Strength, health, and MMA coaching for men 30+. The Forge Program. A 90-day system built to last.
SCROLL ↓
BORING WORKS.
NO DETOXES. NO QUICK FIXES.
NO “STARTING OVER MONDAY.”
THE FORGE PROGRAM · COACH SONEL
208 → 185 LBMY OWN TRANSFORMATION
90 DAYSTO RESULTS
MEN 30+MY SPECIALTY
1:1 ATTENTIONEVERY CLIENT
01 / THE COACH
COACH. MENTOR.
BUILDER OF MEN.
I’m Coach Sonel. Head Coach at Jungle Gym in New Rochelle, MMA coach, alumni speaker, and the guy who lost 20lbs in 90 days using the same system I now run my clients through.
Coaching isn’t reps and rounds. It’s standards, discipline, and growth in every area of life. I work with men 30+ who are tired of starting over every Monday and ready to build something that lasts.
LEADER.
MENTOR.
BUILDER.
02 / THE SYSTEM · THE FORGE PROGRAM
90 DAYS. NO EXCUSES.
The Forge Program is a 90-day system built on standards, not motivation. Three pillars. Repeatable. Engineered for men who can’t afford to start over.
NUTRITION & DISCIPLINE
Fuel the system
No detoxes. No cleanses. A sustainable framework around protein, hydration, and food you'll actually eat. Built around your real life, not against it.
SKILL WORK & TECHNIQUE
Train like an athlete
Movement first. MMA, striking, footwork, and athletic skill that keeps training sharp. Because grown men still need to move like athletes.
03 / THE METHOD
FOUR STEPS.
ONE STANDARD.
- 01
ASSESS
We map your starting point: lifts, body composition, recovery, schedule, and the patterns that have stalled you before.
- 02
DESIGN
I build a 90-day plan around your goals, your equipment, and your real availability. No copy-paste templates.
- 03
EXECUTE
Daily check-ins. Weekly adjustments. Direct access to me. You train. I coach. We measure everything.
- 04
REFINE
Every two weeks we recalibrate based on the data (load, recovery, energy, sleep) so the work compounds instead of stalling.
“Boring works. The same meals. The same workouts. Tracking your food. Hitting your protein. Sleeping instead of scrolling. No detoxes. No quick fixes. No ‘starting over Monday.’ It’s not exciting. It’s not flashy. But it’s repeatable.”
COACH SONEL
04 / RESULTS
REAL MEN. REAL RESULTS.
Hear it from the men who put in the 90 days.
“It has been such an amazing experience for both of us.”
One year. Two generations. We did the work together.
“Very patient and just very good at explaining things.”
Sonel breaks down technique so it actually clicks. The coaching is direct and the system is repeatable.
05 / FROM THE FEED
THE WORK SHOWS.
Recent posts from the feed. Real training, real talk, real standards.
06 / IS THIS FOR YOU
NOT EVERYONE.
THE RIGHT ONES.
WHO THIS IS FOR
YOU’RE IN THE RIGHT PLACE IF…
- Men 30–55 who lift, train, or used to, and feel like they're losing ground.
- Working professionals and fathers who can't disappear for two hours a day.
- Anyone who's tried 3+ programs, apps, or coaches and stalled out.
- Ready to commit to 90 consecutive days of real, honest work.
- Want personalized coaching across strength, health, and/or MMA. Not a template.
WHO THIS ISN’T FOR
KEEP LOOKING IF…
- Beginners looking for general fitness or a couch-to-5K plan.
- Anyone who needs to be motivated daily. I coach standards, not vibes.
- Shopping for the cheapest option or a generic monthly app.
- Looking for quick fixes, detoxes, or a 30-day shred.
- Not willing to track food, sleep, or measure progress honestly.
07 / QUESTIONS
BEFORE YOU APPLY.
Apps give you a template. The Forge Program gives you a coach. Daily check-ins, weekly adjustments, and direct access to me, every single week. Your plan is built around your goals, your equipment, your real schedule. Not a copy-paste.
08 / TAKE THE FIRST STEP
READY TO TRAIN
LIKE YOU MEAN IT?
A short intake to tailor your coaching: strength, health, or MMA. I review every application personally. Not everyone gets in. If you’re ready to put in 90 days of real work, start here.
HERE’S WHAT HAPPENS
01APPLY2 minutes
02PERSONAL REVIEWWithin 48 hours
03INTRO CALL15 minutes · free
LIMITED INTAKE · MAX 8 NEW CLIENTS PER QUARTER