The first phase is the orientation and onboarding, which consists of 4 augmented reality evaluations called Posture Screen (to evaluate vulnerabilities in the muscle-skeleton), Lean Screen (measures the amount of body fat and lean mass), Push Up Screen (Evaluate upper body vulnerabilities), Squat screen (Evaluate lower body vulnerabilities).

We then educate you about the 3 main pillars of optimal health - Stress, Sleep and Diet. Stress or strain, as we like to call it, leads to bad sleep, which eventually leads to bad eating habits. Once we get stress/strain under control, sleep and recovery is better and you then begin to have a better mindset to address your diet 

Utilizing the data we accumulated from the augmented reality screenings and personal interview, Rocco guides you through the process of creating a fully executable health optimization strategy that assembles the ability to reduce your stress, sleep better with more restorative aspects and optimize your digestive system, energy and restore self-healing properties through diet. 

Over the past decade, research has shown that no body should be put under stress without adequately preparing it to withstand that stress. Rocco prepares your body in many different ways that are specifically relevant to your goals, be it targeted Fat Loss or Optimized Strength. For those that have been off the training path for sometime, Rocco will use PEMF - Pusle Electromagnetic Fields to reset your cells and energize your tissues, use Far Infared Heat to detoxify, release chronic muscle and fascial tension with Resistance Stretching exercises to get you ready to remodel your musculature or accelerate fat loss. Or maybe change your mindset, allowing you to break down barriers that have kept you from reaching your goals with BrainTap. Whatever the need, Rocco's preparatory process will make sure your body is ready to get the job done.   

If you're just starting to get into exercise or haven't exercised in a while, it's important not to stress an already stressed body. You might be tempted to push yourself hard, especially if you want to see results quickly. But overtraining can actually have the opposite effect, leading to anxiety and disruptions in your sleep. That's why we subscribe to the principle of 

 volume, frequency or intensity - pick one. 

We use the Whoop 4.0 strap to help monitor your recovery as well as your strain/stress for each day. You will always get the best workout according to what your body can and should handle. You will never over train or under train. 

With each workout you will work the muscles in your body both concentrically and eccentrically. Providing twice the work in half the time, optimizing results.  

Exercise can be hell on the body and most people don't realize that recovery is as important to a training program as the actual exercises and intensity.  At Train with Rocco we teach you techniques and different modalities to help you recover faster from using percussive massagers to calm down the nervous system, or using PEMF (Pulse Electromagnetic Fields) to assist with muscle fatigue and discomfort after exercise. Watch the video for more information on our 5 Phase Process.  

Pull from Rocco Castellano's extensive knowledge of muscle hypertrophy from buying his first gym when he was 18 to training elite college, Olympic and professional athletes. 

Rocco simply employs the latest technology has to offer when testing, analyzing, creating and executing your personal optimized strength goals. From the initial interview utilizing Posture Screen, Lean Screen or Squat Screen for corrective posture analysis to Hydraulic Resistance and Magnetic Resitance tools for building and maintaining muscle.   

No matter what modality is used, Rocco always concentrates on getting the work done twice as fast in half the time, utilizing affective loading throughout the concentric phase of the movement and applying the necessary load to exhaust your muscles in the eccentric phase, giving you an efficient workload throughout your joints' "Range of Contraction" and allowing for maximum muscle hypertrophy.  

When you're on the road or can't make it to a session, The Train with Rocco's online programming is the next best thing. Once you are a member of Train with Rocco, you will have exclusive access to "follow the leader" exercise instruction as well as complete workouts that are sure to get you moving in the right direction.