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Our founder, Samuel Pitcairn, served as a sports scientist for the University of Pittsburgh's men's and women's basketball teams, where his role was to analyze performance data and optimize the training of elite Division I athletes. He also co-authored over 10 peer-reviewed scientific papers, grounding our methods in proven research, not fitness trends. This is our fundamental difference. While other gyms offer training, we provide a performance lab in our East Liberty location. We deconstruct the demands of your sport and analyze your unique biomechanics to build a program that directly targets your specific needs for speed, power, agility, and resilience.
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Professional-grade training for the competitive adult. Whether you’re chasing a PR, leading the league, or staying "game-ready," we provide the program to get you the results you need.
Unleash torque in your golf swing and tennis serves. We target the oblique slings and hip mechanics required to drive distance and maintain court agility without torque-related back pain.
Build the structural tolerance to handle high-volume training. We use intelligent loading to bulletproof knees, backs, and shoulders, ensuring your training supports your sport rather than hinders your Monday morning.
Translate gym strength into game speed. Whether it's adding inches to your vertical or velocity to your throw, we optimize your force production for the specific demands of your game.
Build the deceleration mechanics and tissue density required to absorb impact and change direction instantly
Since 2019, a nagging knee injury had sidelined me from field hockey, and after two years of failed physical therapy and injections, I thought my competition days were over. Then I connected with Sam at Essential Strength. They recognized that my hips, ankles, and core were contributing to the dysfunction. And my previous rehab failed because it never addressed my body as a whole system. We implemented a plan to rebuild my structural tolerance, progressing from basic joint mechanics to heavy conditioning to "bulletproof" my body. The results were incredible! Within three months I was performing better than I had in years.
Essential Strength is the reason I was selected to represent Team USA at the Masters level.
- Lorrie, Masters USA Hockey
Strength and stability work specifically for runners, cyclists, and triathletes looking to improve economy and prevent overuse injuries.
Endurance is a battle against repetitive stress. We load your tendons and ligaments to increase their density, ensuring your knees, hips, and ankles can handle high mileage without breaking down.
High-intensity intervals and aerobic capacity work tailored to your specific sport - from 5Ks to 48-minute soccer matches.
It’s easy to have good form at Mile 1; it’s hard at Mile 20. We build the specific postural strength required to keep you upright and efficient when your lungs are burning and your legs feel heavy.
Guidance on mobility, sleep, and nutrition to ensure you can train hard and recover faster.
Our system is designed to turn your athletic potential into measurable results.
We start with an in-depth analysis of your athletic profile. Using advanced assessment tools, we gather data on your power output, movement efficiency, and potential injury risks. This provides the blueprint for your entire program.
Using your performance data, we engineer a individualized training program. Your plan will be periodized to align with your competition schedule and will utilize advanced training methodologies to improve your specific performance metrics.
You will execute your program under the guidance of a coach who understands the science of performance. We ensure every repetition is executed with precision to maximize your gains and minimize injury risk.
All of our trainers have advanced degrees in areas related to fitness and sports science.
Sam earned his Master’s Degree in Sports Science from the University of Pittsburgh and a Bachelor’s Degree in Exercise Physiology from Ohio University. He is a USAW Certified Coach and served as a Sports Scientist for Pitt and led return-to-play programs at UPMC. He has studied under under legends like Charles Poliquin and Ben Prentiss. He is well versed in the clinical philosophies of the Postural Restoration Institute (PRI) and the Gray Institute.
Josh has over a decade of experience in athletic performance and holistic health. He graduated from West Virginia University (WVU) with a degree in Multidisciplinary Studies, emphasizing strength and conditioning, sport and exercise psychology.
Josh worked for the Mountaineer Football program. He has also designed and implemented training programs across 15 collegiate sports.
Noah Swaby is currently the assistant coach for Carnegie Mellon University track and field team.
Swaby is the Costa Rican National Record Holder in the decathlon. While competing at Penn State he achieved NCAA Second Team All-American and All-Big Ten honors. While at Arkansas he contributed to multiple team SEC Championships (2022, 2023) and placed fourth in the SEC decathlon.
We work in partnership with your sport-specific training. Your team coach is the expert in your sport's strategy and skills. We are the specialists in developing the underlying physical capacities - the strength, speed, and power - that will allow you to execute those skills at a higher level. We build a more powerful engine for you to take back to your team.
We utilize a range of modern assessment tools to gather objective data on everything from your movement quality to your power output. This allows us to make informed programming decisions and track your progress with scientific precision, ensuring you are constantly adapting and improving.
No. Our "Peak Performer" clients range from 14-year-old athletes looking to make a varsity team to 50-year-old masters athletes training for a marathon or triathlon. The program is for any individual who is serious about achieving a specific, measurable performance goal and is ready for a structured, scientific approach.
While every athlete is unique, our clients consistently see measurable improvements in key performance indicators like vertical jump height, sprint times, agility metrics, and maximal strength. More importantly, they develop the resilience and robustness needed to perform at their peak and reduce the likelihood of season-ending injuries.
After you submit this form we will be in contact within 24 hrs to set up an appointment to come into our East Liberty location for a physical assessment.
Location:
5877 Commerce St #120, Pittsburgh, PA 15206