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Train Smarter. Move Better. Perform Longer.
Personalized performance training
(in-person or remote) built around your body, goals, and capacity - combining proven athletic performance principles with long-term health and longevity.
What Makes This Training Different?
One System, Not Silos
Rehab and performance training aren’t separate phases, they exist on a continuum.
I use a comprehensive, adaptable system that scales intensity and emphasis based on where you are, whether you’re moving out of pain, recovering from injury, or expressing high-level athletic performance.
Training Is the Assessment
Rather than relying only on static tests, I operate on the principle that the training is the test and the test is the training.
While key performance indicators are built into the program to track progress, I’m continuously evaluating movement quality, load tolerance, performance output, and how the body responds from session to session.
This provides a more accurate picture of adaptation and allows training to be adjusted in real time.
Athlete feedback is also a core part of the process - ensuring the training remains collaborative, engaging, and aligned with what’s actually working.
Intentional Progression, Not Random Workouts
Sometimes training focuses on a single goal, but more often we’re developing multiple qualities at the same time.
I break down how these qualities build on one another and determine the order they’re trained to move you toward your end goal.
Programming is built around clear, measurable progressions that account for both workload and training response.
Workload isn’t just about weight on the bar - it includes volume, intensity, velocity, and intent.
By tracking these variables, the system allows us to estimate total workload and adjust as needed.
Each phase builds on the last to ensure steady progress without unnecessary spikes in fatigue, creating a smooth and comprehensive progression across the qualities we’re developing.
Structured, Yet Auto-Regulated
I aim for the sweet spot between rigidity and flexibility.
Sessions follow a clear structure, but loads, volumes, and emphasis adjust based on readiness, performance, and recovery.
This allows training to adapt to you - whether you’re having a lower-energy day or rapidly developing the qualities we’re targeting.
Rather than locking progressions to initial capacity, the system accounts for emerging strength and performance gains, adjusting workloads and intensities week to week so training continues to match where you actually are.
Integrated Cardiovascular Development
Cardiovascular training is treated with the same precision as strength and movement work.
I use zone-based training to build aerobic capacity, improve recovery, and support long-term performance without unnecessary fatigue.
Progress is guided by objective workload tracking, allowing endurance to develop gradually and sustainably alongside strength and power.
Training stress is monitored over time so progress is intentional - not guesswork - ensuring cardiovascular gains support performance and longevity rather than compete with them.
Built for Performance and Longevity
The same principles that drive high-level athletic performance also support long-term health.
By prioritizing joint function, tissue quality, coordination, and force production across a wide range of movement demands and velocities, training is designed to help you perform well now and stay capable for the long run.
Remote Coaching
Individualized training with precise workload tracking and adaptive progression - delivered remotely.
Core Coaching
Structure & progression, with autonomy
Description:
Core coaching provides a fully personalized training program built around your goals, schedule, and available equipment. Training loads are precisely tracked and auto-regulated based on performance, ensuring steady progress without unnecessary fatigue.
You’ll receive one monthly video or phone check-in to review progress, adjust direction, and refine priorities. In-app messaging for questions and feedback between sessions available anytime.
Includes:
- Individualized program design
- Precise workload tracking and auto-regulated progression
- Monthly video or phone check-in calls
- In-app messaging for support and questions
Best for:
Self-directed individuals who want expert structure, intelligent progression, and periodic guidance.
Plus Coaching
Structure, progression, and weekly hands-on coaching
Description:
Plus coaching includes everything in Core, with weekly video or phone check-ins for tighter feedback, faster adjustments, and deeper coaching support. Programming evolves continuously based on performance trends, readiness, and recovery.
This tier also includes video-based movement and technique analysis, allowing form, efficiency, and execution to be coached remotely with precision.
Includes:
- Everything in Core
- Weekly video or phone check-ins
- Video form breakdown and movement analysis
- Ongoing weekly program refinement
Best for:
Individuals who want closer oversight, frequent adjustments, and detailed movement feedback to maximize results.
Highlight Reviews
Charles Cross, OL
Starting left tackle for the Seattle Seahawks and a former first-round NFL draft pick, Charles competes at the highest level of professional football.
Charles signed a contract extension in 2025 and has trained with Trevor Merritt for multiple offseasons, focusing on building strength, power, movement efficiency, and durability to sustain elite performance across long NFL seasons.
Nick Ramirez
Former Major League Baseball relief pitcher, Nick Ramirez competed in one of the most demanding environments for arm health and durability.
His training emphasized shoulder and elbow resilience, full-body mobility, and movement efficiency to support consistent high-output throwing across the length of an MLB season.
Nick's Review:
"I always would see guys doing mobility work with Trev. Not knowing what it was and just not thinking anything of it. Once I really started paying attention to my mechanics and the positions that I needed my body to get into during my delivery I noticed that my hip mobility was awful.
That all changed when I sat down with Trev and we took the measurements of all that I needed to improve. It took about two months of some of the hardest mobility exercises I’ve ever done.
Trev is a magician when it comes to knowing the body and how to make you a better athlete from the ground up.
5 star review 10/10 would recommend to a friend."
Andrew Nelson
Amateur MMA fighter based in Austin, Texas, Andrew Nelson began working with Trevor Merritt eight weeks post-operation following a full circumferential shoulder labrum repair involving ten anchors.
His rehab process focused on restoring shoulder mobility, rebuilding joint and tissue capacity, and progressing back into full-contact performance demands.
Andrew continues to train with Trevor through fight camps with an emphasis on durability, MMA-specific strength and conditioning, and long-term athletic resilience.
Andrew's Review
"I could not have done this without my main man Trevor. I moved to Texas a few months after I got 10 anchors in my right shoulder for a fully torn labrum.
Not only did he help me get mobility back, his knowledge & care allowed me to get back to what I love doing.
I am so grateful for the countless hours he invested into making me the best athlete I can possibly be."