NAIDC 2026 -
Confidence is developed in the preparation
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An 8-week training plan designed to help you elevate your strength, stamina, and confidence on stage.
Our 8-week program is designed to ramp you up for a competition in a progressive-overload style training block that ensures you are ready to roll on competition day.
Each week is carefully designed to maximize your time and energy. You’ll experience a holistic training system that targets both the physical and psychological aspects of performance.
Over 8 Weeks You'll Receive:
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Small Group Training Calls
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A weekly training time with coaches to work on building strength and stability, specifically for the areas you want to work on
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Each week, Maria will coach you through a workout and give you an at-home training plan for that week
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Train alongside dancers with similar goals and intentions, helping foster community, connection, commitment, and accountability for training
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Group Conditioning Sessions
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Join us via Zoom for a high-intensity conditioning class designed to help maximize your stamina and power. These classes will combine plyometrics, HIIT, and dancing movements to ensure you're stage-ready
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Group Performance Mindset Sessions
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Join us via Zoom for group discussions surrounding performance mindsets, strategies to have a positive feis day, how to work through tough moments in training, and so much more.
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All live sessions will be recorded, and you'll have 7-day access to the recordings if you cannot attend live
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Group sessions run as a hybrid-style - 30 minutes of movement and 30 minutes of mindset discussion and activities
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*NEW* 1:1 Mindset Coaching Calls (Additional Fee)
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2x 30-minute 1:1 virtual calls with sport & performance psychologist Mackenzie Mahler to support your mental performance
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Receive individualized support and guidance
*Live class times are subject to change based on registration numbers*
Requirements:
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Competing at the 2026 North American Championships or any winter/spring feisanna
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Ability to train 1-2x/week with coaches and 1-3x/week at-home independently
- Equipment Needed:
- Dumbbells (lighter 5-10lbs, moderate-heavy 15-30 lbs). Weights will be prescribed individually based on training history and age
- Resistance Bands - long bands and mini-loop bands (light, moderate, and heavy resistance)
- Bench or chair
- Dancing Shoes - optional for group sessions. You will be notified ahead of time when shoes are needed
- Yoga mat (optional)
Live Group Class Details:
Times: Sundays 9:00 am MDT (60 minutes)
Dates: May 3, 24, June 7, 21
All group classes are recorded and available for re-watch throughout the program duration
Classes will follow a hybrid format - 30 minutes of conditioning training and 30 minutes of performance mindset group discussions and activities
Training Plan - Conditioning:
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Building a Strong Endurance Base
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Developing Power & Attack
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Skill Specific Training
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Tapering and Recovery Preparation
Topics Discussed - Mindset:
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Goal Setting and Progress Planning
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Work Ethic and Maintaining Motivation Over Long Training Periods
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Performance Reviews & How To Modify Training Plans
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Strategies For A Successful Competition Day
1:1 & Small Group Training Details:
Sessions will run weekly from February 1 - March 28
Available Options for Training Times:
Mondays 7:00-8:00 am MDT
Thursdays 4:30-5:30 pm MDT
Thursdays 5:30-6:30 pm MDT
Fridays 5:00-6:00 pm MDT
Sundays 10:00-11:00 am MDT
Once registered, you will be contacted to determine which training session is best for you
Class times are subject to change based on registrations
Investment: $400
The first payment will be due May 3, 2026. Payments will be made in biweekly installments
Investment + 1:1 Mindset Calls: $480
Booking links will be sent directly to you once this option is selected. Please contact stretchxstrengthen@gmail.com to upgrade your plan
FAQs
My dancer isn't competing at the NAIDC, can I still join?
Absolutely! We're here to set up all dancers of all levels and competition schedules. This series will help you build a strong base to accelerate your training, no matter what your journey looks like.
My dancer cannot commit to all the live training times. What should they do?
For dancers who are stretched for time and have a packed schedule, we get it. Each week will build off the previous, and we encourage dancers to try and attend as many live sessions as they can. All classes are recorded and will be available for asynchronous training throughout the week.
To see maximum results, we recommend dancers complete ALL live classes within the week and try to stay on top of the lessons.
How are 1:1 training times scheduled?
Once registered, you'll receive an email from your coaches to choose your training time. These times are based on both coach and dancer availability. In this series, training times will be grouped into 3 dancers per session who have similar goals and skill levels. This will be your training time for all sessions.
What are the at-home expectations?
Your coaches are here to support you and your growth. In return, we ask for your commitment and dedication to your training. During your first 1:1 session, you'll discuss what schedule works best for you. After you have your weekly workout, we recommend completing 1-2 more times per week before seeing your coach again.
Questions? Email us at stretchxstrengthen@gmail.com
Full class details will be sent out once registered.
*All LIVE classes and 1:1 sessions are held on ZOOM
*Registration allows for 1 dancer on 1 device. We want to respect the integrity of the community we are creating. Failure to do so will restult in removal from the program, and no refund will be issued.
*No refunds once the program has begun.