Physical capability
A personal approach to strength, conditioning, and movement, adapted to your starting point, available equipment, and goals.
SOMA Capacity / With Sam Elsner
Human performance coaching for your whole life.
You want to feel capable in your body and follow through on what matters. Capacity is holistic human-performance coaching that brings training, recovery, everyday care, and attention into a practice shaped around you.
12 weeks · Personal online coaching
Your starting point
Bring the week you actually have.
You know training matters. You want enough room to do your work well and take part in the rest of your life. Keeping those intentions workable has been harder than collecting advice.
The schedule changes. Rest gets squeezed. You try to keep every part of the plan, then lose the thread when one part stops fitting.
We start there. What do you want to be able to do? What is already asking something of you? What would be useful to change first?
You do not need to arrive with a perfect routine. You need a place to begin and a way to learn from what happens.
The wider picture
What holistic human performance means here.
At SOMA, human performance means the ability to do what matters to you. Holistic means looking at the person doing it: their body, recovery, attention, responsibilities, and reasons for wanting to change.
You choose what progress is for. It could mean returning to a physical activity you enjoy, following through on a meaningful project, or making more room for people you care about. We bring the relevant practices together without turning your entire life into a checklist.
Recovery and everyday care
Look at the opportunities you have for rest, sleep, and everyday food habits. Make practical changes within the demands and resources of your life.
Attention and follow-through
Identify what deserves your attention. Create a workable next action and experiment with the boundaries, routines, and surroundings that support it.
Meaning and connection
Keep your own values in the plan. Decide what greater capacity would allow you to take part in, enjoy, or give attention to.
Personal online coaching
A personal coaching practice, built around you.
Twelve weeks to work on the practices that matter in your circumstances.
An individual starting point
We look at your goals, training experience, available time, and the demands of your week before choosing where to begin.
A plan you can use
Your training and selected daily practices are shaped around your starting point. There is room to adapt the plan when the week changes.
Coaching and adjustment
Bring what is working and what is getting in the way. We use that information to make the next attempt more useful.
A way to continue
Review what you have learned, what you want to keep practising, and how to carry the work into the next stage of your life.
A way to begin
Make the next attempt more useful.
Choose
Name what you want to become more capable of doing. Decide what progress would look like in ordinary life.
Make room
Look at the time, task, surroundings, and support available to you. Choose a workable starting point.
Practice
Try the agreed action. Use an appropriate shorter or simpler version when circumstances call for one.
Observe
Look at what happened. What did you complete? What did you notice? Where did the plan stop fitting?
Adjust
Keep what helps. Change what needs changing. Let experience inform your next step.
Finding the fit
For people who want to put it into practice.
Capacity is designed for people who value training and want a more workable approach to their wider performance and daily life. You are willing to try useful practices, be honest about what happens, and make adjustments with a coach.
You do not need an athletic title, a perfect schedule, or a particular profession to belong here. Your goals and circumstances determine whether the service is a good fit.
This is performance coaching. It does not provide medical care, rehabilitation, clinical nutrition, or mental health treatment. Those needs belong with the appropriate qualified professional.
Your coach
Work with Sam Elsner.
My background is in strength and conditioning and player development. I built SOMA around turning self-knowledge into lived capability.
Your goals have to make sense in your body and in the life you are actually living. That is the perspective I bring to Capacity.
More about Sam
Questions
Before you begin.
What is holistic human-performance coaching?
At SOMA, it is coaching that considers physical training, recovery, everyday habits, attention, and the things you want those practices to support. You and Sam decide what to work on from your goals and circumstances.
Is Capacity only a training program?
Training is part of it. Capacity also considers the rest, daily practices, attention, and personal priorities that shape how you live and follow through. The work is chosen around you rather than given as the same checklist to everyone.
Who is it for?
People who value training, have struggled to keep it workable, and want personal coaching that takes the wider picture into account. Suitability depends on your needs and the scope of the service, not on having a particular job or athletic background.
How long does it run?
The current program runs for twelve weeks. Your start date is agreed with Sam.
Where is the coaching delivered?
The current offer is delivered online through Relay Athletic. Sam provides the invitation and onboarding instructions.
What does it cost?
The current offer is three monthly payments of $500 USD, for a total of $1,500. Review the confirmed payment and service terms before enrolling.
What equipment do I need?
Your available equipment is part of the initial planning conversation. Sam considers it when shaping the training approach.
Can I work on focus and daily habits as well as training?
Yes. Attention, practical routines, and everyday care are part of the coaching scope. You choose the priorities with Sam instead of trying to change every area at once.
Is this medical care or therapy?
No. Capacity is performance coaching, not medical care, rehabilitation, clinical nutrition, or mental health treatment.
What happens after the twelve weeks?
The aim is to leave with a clear sense of what to keep practising and how to continue. Any further coaching is a separate agreement.
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 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.