Training Programs Testimonials

“It’s been really difficult this past year to keep a high level of fitness and athleticism. In Ontario, gyms have been open for a week here then closed for 6 weeks there. To have a program that can easily adapt equipment wise, can be done in a small area while getting me into the most balanced and healthy shape of my life helps make Covid more bearable and keep me ready for beach season. My hips and shoulders feel strong at ranges of mobility they never have before. Sam has created a challenging program that understands the volleyball player and compliments the game. I can’t wait to get onto the beach and see how this all elevates my game.”

Joel Hannan


"I turn 40 this year and wanted to up my fitness game. Thanks to Pedlow's 18 Week Dumbbell Program I'm in the best shape I have been in years.  Faster, more powerful, and feeling really strong. The program is easy to follow and has a natural progression from general strength to power/speed. Highly recommended for athletes young and old."

Derek Dedman


"I’m absolutely enjoying Sam’s 18 Week Dumbbell and Bands Program. I love how the set up of his program is. It’s incredible because certain days focus on parts of my body I’ve never worked out this hard! I think during this lockdown, this is definitely something that I see improving my volleyball game for my future in volleyball (this beach season & indoor). It’s one of my favourite workout programs I have ever done, and I can’t wait to see the results from it.”

Dana Sloan


“Exciting, hard, motivating and well-structured training! Thanks to the videos guide, the training is easily replicable at home with a little equipment. I feel better and stronger after just 6 weeks, and I’m ready for the second part of the program. Samuel is great and really helpful: replying to my messages, he solved every one of my doubts! Thanks, man!”

Simone Tommasi


"I’m recovering from a severe back injury and part of the rehab I’ve been working with Pedlow’s 18 Week Dumbbells + Bands program. I’m in 5/18 weeks and really starting to feel strength and stability building in the hips. The program has helped me to address the imbalances and has enabled me to return to play beach safely after ~5 month break. Big learning point was to understand the level of commitment and work you need to put in. In the past I used to lift 1-2 times per week compared to 3-4 times now even with gyms being closed. Money well spent!"

Esa Koponen


“I‘m now in the 4th week of the Dumbbell and Bands program and I have to say it is pretty awesome. The diversity of stability exercises are very important for me to help prevent injuries. I also enjoyed that the exercises challenge all areas. Every training session is a challenge, and I continue to notice improvements. My goal is to continue to play beach volleyball without injury or pain.  I am very happy to have chosen Sam’s program to help avoid this situation. So, thank you for the amazing program and your constant support.”

Raphael Loisl


“Following the 18 week barbell program has been a very good regimental way of achieving a full body intensive workout that focuses on the movements and muscle groups associated with beach volleyball. The program outlines proper transitioning into the different phases along the entire process. The online spreadsheets provide links to all the movements if the user is unfamiliar. The workouts also emphasize a lot on dynamic movements, especially in dedicated warmup segments, and I have already seen a better range of motion from consistently doing this.”

Lucas Sands


“I just finished phase 1 of the barbell program. I've been dealing with injuries for the past 4 months and this program has helped address all of them. I've felt myself get a lot stronger and more stable in the sand after these 6 weeks as well as improved mobility. It's a great sport-specific program for volleyball players and I highly recommend it.”

Nicholas Jackson


“After completing phase 1 of the 18 week program I can say that I feel my body feels prepared going into the Strength and Power phases. I feel balanced and through the General Preparation Phase I was able to become more aware of my imbalances, weaknesses and strengths. On the court I feel more controlled in my explosive movements, whereas prior to the 6 weeks of preparation some positions would feel out of control and reckless. I’m excited to begin the next phase!”

Sam Gibson


“If you are looking for a volleyball workout program that will take you to the next level, look no further. The Sam Pedlow's barbell program is comprehensive, challenging, and holistically designed. Sam's background as a Physical Therapist is clearly shown throughout this program. He places an emphasis on form, injury prevention, and progressive strengthening. I can confidently say Sam's barbell program is top tier.”

Pat Howell


“I’m currently working through phase 3 of the 18 week Barbell & Bands work out. In 2019 I suffered a big knee that kept me out for the entire summer season so injury prevention is very important to me.  Phase one of the program really prepared my body to allow me to get maximum strength and power gains in phases two and three. The program is laid out nicely with descriptive videos to help make sure the exercises are done with proper technique. I’ve seen improved flexibility, strength and explosive power through the program which has translated to great results on the field. I would recommend this program to any athletes trying to get that competitive edge.”

Bryce Hall


“After a year of inconsistent workouts a lack of motivation, I started the 18 week barbell program to get into shape for the upcoming beach season.  I'm currently about 12 weeks in, repeating the general preparation phase twice to ensure that previous injuries are addressed and that movement quality will be optimal before moving for the strength and power phase.  I'm loving the workouts so far.  The prep work and prehab exercises are a huge bonus, and definitely something that was lacking in my previous workout regimes.  Even through the general preparation phase I have noticed big gains in strength, and I'm excited to move into the strength and power phases.  Sam has been awesome in answering any questions and posting instructions whenever clarification is needed on any exercise, and always responds very quickly.  Thanks for the awesome program, and can't wait to update you after the completion!”

Andrew Bridgeman


“I just purchased the 15 weeks program and am currently finished week 1. I can confidently say that the Body Weight and Bands Program is worth it. It is well structured and there are video links for every exercise so I know exactly what to do. I am looking forward to continuing to improve. Right now, I can say that Sam is really interested providing assistance through answering questions as soon as possible. I'm looking forward to the next 14 weeks!”

Felix Wetzold


“After having started Sam's 15 Week Body Weight and Bands program, my body already feels more balanced and healthier.  I also really like how much direction and detail there is to the program. The structure keeps each day's workout interesting without getting confusing. Would definitely recommend to anyone looking for a volleyball specific program using minimal equipment.”

Oliver Prentice


“I am a professional athlete and student who was required to isolate at home for 14 days. I don’t have a lot of equipment in the house and it was a struggle because I wanted to maintain my fitness and form during this time. I’m super happy to have friends like Sam who created a program for me so I was able to maintain my conditioning while being stuck in the house. Well written and easy to follow, his workouts do not require additional equipment and were the game changer for me. I really enjoyed working out with his training plans and recommend you give them a try!”

Nati Klimenova 


"Taking some time off the sand but doubling up on gym works with Sam for a couple weeks now. The 1st phase so far has been nothing short of fulfilling. Getting back to the roots of strength building, balance and stability, injury prevention, as well as a dash of aesthetics has made working out the highlight of my day.

Sam has been very hands on with my progress and can really feel his individualized approach. He provides me free reign on how I progress the volume and load but still ensuring that I do better than my previous workouts.

Couldn't be more excited to reap the benefits of this program for when I return to the sand!"



"Deciding to work with Sam has been one of the best decisions I’ve made around my volleyball career. He combines his throughout volleyball background, deep knowledge about physiotherapy, and expertise in strength training to design high quality programs that truly bring his athletes to the next level. His attention to detail and custom individual approach sets him apart from the rest, and I’m really grateful to work with him. 

Since starting with his program 6 months ago, I feel much more stable, agile, and powerful on the court, and the difference his program has made on my play is huge– my vertical has improved by almost 4 inches, and my shoulder never feels overused after a heavy week of hitting. I appreciate that Sam’s program focuses on long-term health and building a strong athlete from the base, which ensures success in the long run. 

As someone who has been in the shoes of a club, university, and professional athlete, Sam knows the ins and outs of developing into a high-level volleyball player and gives great advice on not only strength training, but also general volleyball stuff, whether it be nutrition, technique, or the mental aspect of the game. He is very responsive, supportive, and always checks in with me to see how I’m doing with the program and with my volleyball load that week. 

Without hesitation I would recommend Sam’s personalized training program to any volleyball player who not only wants to hit harder and jump higher, but also see consistent, sustainable improvement across all aspects of their game and athleticism."

Leonora B.


"Reaching out to Sam has been one of the best decisions I've made for my body, period. Being a former varsity volleyball athlete that never took stretching, mobility or injury prevention seriously, I was naturally riddled with many weaknesses and imbalances all throughout my body. After 4 years of high level volleyball, I stumbled on a well-known knee program and figured I'd give it a try, hoping that it would get my knees in somewhat of a better state. Two months into the three month knee program, I had an appointment with my foot specialist when the topic of volleyball came about. At the end of my visit, the last sentence I heard before leaving the clinic was: "give Sam a message and go and see him... he will help you out a lot.

Skeptical at first and with nothing to lose, I visited Sam's website and decided to send him a detailed message outlining my current situation. He responded immediately and we spoke over the phone for 10 min, where I explained my current situation and outlined the goals that I wanted to achieve, and the rest is history. In just over 4 weeks, the amount of progress I've made/ seen on the volleyball court and in my everyday life is truly remarkable. To name a few: my posture is straighter, I'm walking much better, my hips aren't nearly as tight, my shoulders feel better, my back isn't hurting, my knees feel better, and the list goes on. Not only does Sam listen to everything you have to say, he is also meticulous in the way in which he designs your personalized program. He pushes you just outside of your comfort zone and provides an extremely detailed and easy-to-follow program (with videos and notes) that allows your body to adapt and overcome its current pain points. Furthermore, he is extremely knowledgeable, combining his own volleyball experience with his background in physiotherapy together to truly offer a world-class client experience. Lastly, Sam always makes sure to follow up regularly, checking in to see how the program is going and asking if anything needs to be adjusted.

Please pay attention to this next sentence: if you are a volleyball athlete that is looking to elevate their game to the next level, get stronger and build a foundation focused on injury prevention, GO AND SEE SAM. I cannot stress this enough; make the 30 - 45min trip (depending on your location) and see Sam in person - he will conduct a thorough assessment of your body and will tailor a program specific to your needs. 

I am extremely keen to continue working with Sam, while learning from his 15+ years of experience. "

Marko M


"Prior to working with Sam, I had been unable to find a comprehensive training program that was tailored to beach volleyball and addressed the nagging knee and shoulder issues I had been struggling with. Coming off the U21 world champs, I was looking to make a change in my training and take my physical game to the next level. I reached out to Sam and he was able to provide everything I was looking for and more. He carefully built out each phase to match my monthly goals, tournament schedule, and practice load. His PT background and certifications aided in designing the phases to help mitigate and decrease my knee and shoulder pain. Above all, he was always one text away with any questions about the program. In the nine months of working with Sam I have increased my vertical, increased upper body strength and power, increased my lateral speed, improved my conditioning, decreased knee and shoulder pain, and continue to improve in all these areas. If you are a volleyball athlete who is serious about getting to the next level physically, training with Sam is the way to go."

Phil C


"Working with Sam for the past several months has exceeded expectations. Pain and injuries are a part of every sport, but Sam has helped me navigate any and all pains/injuries that have popped up. I haven’t once stopped training or progressing while tackling these challenges. Not only are his programs comprehensive and specific to my goals, but he frequently takes into consideration movements or aspects of training I do or do not enjoy and makes adjustments where appropriate. This isn’t to say that I haven’t put in necessary work here and there that I haven’t enjoyed, but Sam does a great job at listening and implementing the feedback I provide. Sam is a true leader in his field and has a wealth of knowledge that he applies in order to help me reach my goals on and off the court. I definitely appreciate the time I’ve spent working with him and would recommend him to anyone looking to progress in the gym or on the court."

Casey C


"I just wanna reach out and say how much I appreciated working with you the last season. It has been incredibly helpful having a resource such as yourself, who combines the knowledge of both strength training and physical therapy, all at the same time as having an in depth knowledge of elite level sport. Having the unfortunate challenge of working through an entire season riddled with injuries, your ability to adapt the programming to my ever-changing needs was very helpful. I think working with you has not only been helpful for the knee itself, but also brought hope to my troubled mind. I was shocked by how much I could actually workout while going through an injury with significant limitations."

Spencer L


"I signed up for the personal coaching program (2 phases) with Sam. Working with him has been great! He tailored my movement based on anything that has caused me problems in the past (e.g. shoulder and hip strength) and also gave me modifications for any exercises that I physically couldn’t do because of a previous back surgery. He listens to your needs and truly understands how to improve your game through strength exercises. I noticed a big change in my speed as a defender! I will be signing up again!"

Megan M


"Anyone who considers themselves a high level beach volleyball player can benefit from working with Sam.  Many of us balance working hours with offseason fitness goals, and many of us have a fair bit of lifting experience, but maybe aren't experts, or have been working on the same exercises for a relatively extended period of time.  Sam brings an extreme amount of fitness programming knowledge as well as a strong physiotherapy background coupled with a strong desire to see his clients succeed.  

Sam reviewed my previous lifting experience as well as where I had previously focused, my lifting programs, my previous injuries (ankle ligament repair and lingering ROM issues), and existing aches/pains/shortcomings (shoulder ROM/pain) as well as goals for the upcoming season.  Combining lower body strength work, power work, core work, upper body strength work, Rehab/Prehab, and any other areas of focus into not only a concise workout plan, but also at an appropriate dosage can feel impossible (it certainly did for me).  Sam brought all of this together for me (typical workouts for me are around 1.5 hours).  

Sam also does a great job being extremely accessible as well as constantly evaluating ways for improvement from training block to training block.  He also provides great form feedback.  For me, he's been a game changer.  He's improved my ankle ROM and shoulder ROM/stability, as well as finding areas where I can significantly improve and see meaningful results. "

Graeme W


"​​About 18 weeks ago I made one of the best decisions in my life as a volleyball player. At that time I was playing for about 1 year, but the last 3 months were terrible due to knee pain in both knees after each training session. 

That's why I contacted Sam. I explained my Situation to him in a 1 on 1 call and he took all my past injuries and conditions into account and came up with a plan to not only rehab my knees, but also prevent other common injuries that may occur when playing volleyball. I started my first phase and the results came almost instantly. After each session in the gym my knee pain got less, even though it took about 10 weeks in total to play basically pain free again. In those 

In 10 weeks I not only improved my knees, but also all other aspects on the court. I can jump higher and hit harder. In addition to all that, Sam could also help me with some basic tips regarding nutrition before a game when I asked him, since I never thought about it before. 

As a conclusion, working with Sam was nothing but great. He helped me get rid of my knee pain, made me a better athlete in general, and was also a big motivator when I got sick and struggled with my self Esteem. 

I really suggest everyone who is serious about becoming a better volleyball player, beach or indoor, to talk and work with Sam."

Frederik K


"Working with Sam this off season has been great, mixing brains and brawn. He uses his knowledge to keep my workouts interesting but still pushing myself in all the right areas .

He will always get back to me quickly and feedback on videos or adaptations that I need,even through the time difference. Helping me breakdown and fine tune to get the most effective workout.

Loving workout out with Sam and can't wait to get back on the sand and put all the work into crushing some balls 💪"

Lewis F


“I’ve been working out for about 8 months now, following the programs that Sam put together for me. Each 7 weeks program is designed to match the objectives I have and built in order to keep some energy for the days practicing on the sand. From the beginning of this journey, Sam made sure to understand what my goals were and created a realistic training program adapted to the equipment I had in order to help me reach them. I can easily say that I’m much stronger and fitter than I’ve ever been even tho I was playing volleyball for 10 years. Sometimes you got to push a little harder than others if you want to make the difference on the court. The knowledge that Sam uses building these programs can help you make that difference. The benefit is 100% worth the price if you want to get to the next level. As a beach volleyball player, I’m very proud to be trained by an athlete like Samuel Pedlow and I would 100% recommend his programs and knowledge if you want to step up your physical game.”

Leo Tercier


"I have been working with Sam for about a year now.  I am 47 years old and have worked out consistently since I was a teenager.  I have done many different kinds of workouts over the years.  Because of this I started out strong in the gym lifts but had nagging injuries and always felt like I was more tired than I should be in the sand and sorer than I should have been days after I played. The first thing I noticed was how good I started to feel: shoulder stronger, knees pain free, and stamina throughout a match improved. Next my body recomped I became leaner and more muscular.  My overall endurance improved. Now one year later I jump higher hit harder and can handle more volleyball volume than I ever before without nagging overuse injuries popping up. I could not be happier or recommend Sam’s training more highly.  I was working out before Sam’s program, but I am training now, and there is a world of difference in that."

Jason Gundrum


“To say Sam has done an amazing job would be an understatement. He has done everything and more that I've asked him to with regards to helping me reach my goals and constantly improve. If I'm having elbow or shoulder pain, he programs rehab exercises for me. If I tell him I feel slow and want more fast-twitch exercises to jump higher, he does exactly that! In the winter when I wasn't playing volleyball at all, I wanted to do more of a powerlifting style training, to put some weight on. Yet I didn't want to compromise the gains we had made with respect to volleyball training he knew exactly what do. He checks in with me for progress quite frequently and whenever I don't understand how to perform an exercise or I need something modified, he responds timely and efficiently. Its very apparent that he cares to help people and he isn't just here for a paycheck...to me that makes all the difference in the world!  If you're a volleyball player or a fitness enthusiast of any sort and you want some help reaching your fitness goals I highly recommend reaching out to Sam! No matter your gym setup or time constraints he will do everything he can to put you on the correct path to success.”

Ryan Moriarity


“It has been close to 7 months since I started my training with Sam, and to say that Sam is killing it as a PT is a big understatement.  For 7 months he has monitored my progress, form, recovery, and even my mental health.  I feel faster, stronger, more mobile. I move with more confidence than I’d ever had while on a volleyball court. Before I started training with Sam, I was the type to go online to find workouts from youtube, or even make my training programs. These worked, but I never saw the results I needed. I never improved as fast as I wanted to. My mental health was in the gutter, my body positivity was non-existent and I couldn’t see the light at the end of the tunnel. Sam changed this, put me on a program that adapted as I grew. When I needed help with my form Sam gave me tips on how I could get the best out of that certain movement. If I missed a day of training Sam told me how to make up for the loss and keep moving. Sam is truly the best decision I have made regarding my training. He put me on the path to greatness and made me realize that the light at the end of the tunnel was a torch I had been carrying all along.”

Jacob Ives


“I’m up in weight in everything again. So much stronger and more balanced. I’m almost in shock how controlled and smooth the work outs are, I feel amazing. My performance In jujitsu and on the court is elite.  I don’t ever hurt anymore; I feel so loose and healthy.  My vertical has gone way up, my balance for defence and running down balls is stable, and I’m explosive as hell. Even when I block, my straight up jump has gone way up.  I can list so much more. Thanks man, great program.”

Nate Lee


“I have been working with Sam for a few months now and absolutely love it! The detail and consideration Sam takes when creating my programs has been beyond anything I expected. I've been struggle with lower back injuries for quite some time. I've seen different physios and trained with different coaches but none of them have really helped me out to the extent that Sam has. He always checks in to see how the workouts are going and if there are any questions or issues I may have. He's always available to chat with and provides me with different variations or exercises depending on my space, equipment available, or physical state. I have definitely seen improvements in not only my physical well-being, but in my volleyball game as well. My lower back issues are definitely much less of a factor when I workout, play volleyball, or even go about my daily life. I couldn't be happier with what Sam has done for me and I can't praise him enough!”

Patryk Andula


“To play like the pros you have to train like the pros. When I reached out to Sam I wasn’t sure what to expect. I played college basketball so figured I could handle anything he threw my way, but talk about NEXT LEVEL! Sam took the time to create a program that was tailored for the explosion and power I was looking for and needed to get back. I’ve never felt better and stronger on and off the sand. Then fast forward to an unrelated injury and he helped me tweak things for a fast recovery around my hectic work schedule. I highly recommend Sam’s programs. In addition to being such a genuine and great person, his attention to your needs matched with his professional background is a recipe for success at any level of fitness or play.”

Taylor Luczak


"It has been a tough year in almost every aspect in life. Sam's workout program helped me a lot to focus on hip stability, thoracic movements and shoulder movements. I have completed Phase 1 (6 weeks) and I started Phase 2 (currently in Week 2) and I couldn't be happier that I chose to go with Sam's workout program! It adapts perfectly to my equipment and helps me reach my individual goals! Sam's constantly checking in and that's a feature you don't want to miss! I mean is there anything better than getting tips from a professional athlete performing at the highest level? I recommend this program everybody, 100%! I never regretted my choice once! Just a perfectly designed program with a hell of a coach!"

Mario Loserth


“Finally, a volleyball specific workout program that everyone has been waiting for! Sam’s program truly demonstrates his deep knowledge and expertise in volleyball, strength/fitness, and athletics. Sam shows a genuine interest in his athletes, that only deserve the utmost respect as a trainer and a professional. He really strives to understand athletes and tailors his programs to give them a special experience. These unique programs allow athletes to progressively reap the benefits of their training and take their game to the next level.”

Bruce Nguyen


“Through 3 rounds of the phase 1 program, I was very impressed with the program and the results. By the end, I lost 25 lbs (11 kg) and 2.2 % body fat. I just turn 40 and I am in one of my best shapes in my life. I would highly recommend it. I enjoyed the custom program both for my goals and with the gym equipment. I found Sam was able to answer all questions/concerns in a very timely matter.”

Gerardo Ramirez