Physical capability
Strength and conditioning suited to your starting point, goals, equipment, and available time.
Soma Capacity / With Sam Elsner
Build the capacity
for the life
you want to live.
Personal online coaching that brings strength, attention, recovery, and meaningful work into a practice that fits your life.
The approach ↓01 / The approach
Bring the week
you actually have.
You want to train. Make progress on work that matters. Have enough attention left for the people you care about.
The difficulty is getting those intentions to survive the week. Work changes. Sleep gets interrupted. A plan that looked reasonable on Sunday needs adjusting by Tuesday.
It helps to have someone who can look at the whole picture with you and make the next step clear. That is the purpose of Soma Capacity.
02 / The practice
What we will
work on.
We begin with what would make the biggest useful difference in your circumstances. Practice, feedback, and adjustment will shape what follows.
Attention &
meaningful work
Practical boundaries around distraction, a clear next step, and room for a project or skill you want to develop.
Recovery & daily habits
Sleep opportunities, the demands of your week, and ordinary routines that support your training and participation in life.
Presence
More deliberate commitments to people and activities that matter to you.
03 / A way to begin
Make the next attempt
more useful.
Begin with one thing you want to become more capable of doing. Let what happens in practice guide the next step.
- 01 / Direction
Choose
Name something that matters to you. Define what progress would look like in ordinary life.
- 02 / Conditions
Make room
Consider the time, task, surroundings, and support that would give you a workable place to begin.
- 03 / Experience
Practice
Try an action that fits your current ability and circumstances. Include a shorter version where useful.
- 04 / Feedback
Observe
Notice what you complete, where you get stuck, and how the circumstances affect your attempt.
- 05 / Next attempt
Adjust
Keep what helps. Change what does not fit. Use what you learn to make the next attempt more useful.
04 / Your coach
I’m Sam Elsner.
Still practicing.
Ten years in strength and conditioning. A background in championship throwing and coaching athletes.
I’m also a husband and father. I built Soma around turning self-knowledge into lived capability.
The work has to make sense in your body, your responsibilities, and the life you want to take part in. Capacity brings that broader purpose into a personal coaching practice.
More about Sam ↗
05 / An invitation
Build your
capacity.
12 weeks of personal online coaching with Sam Elsner, delivered through Relay Athletic. Turn what you know into something you can consistently do.
Three monthly payments of $500 USD. $1,500 total.
Start Soma Capacity ↗Your first $500 payment is due at enrollment, followed by $500 one month later and a final $500 two months later. Billing ends automatically after these three payments.
After payment, message Sam with the name and email used at checkout to receive your Relay Athletic invitation and onboarding instructions. Your 12-week coaching period begins on the date agreed with Sam.
This is performance coaching. Medical care, rehabilitation, clinical nutrition, and mental health treatment sit with the relevant professionals.