Hardknocks Training Systems by Tom Docherty, CSCS

20/07/2025

🚨 2 WEEK FREE TRIAL — JULY ONLY 🚨

Ever wonder what it’s like to have a coach in your back pocket — guiding your workouts, tracking your progress, helping with your nutrition, and holding you accountable every single day?

That’s exactly what my online coaching app does.
And right now, you can try it completely FREE for 2 weeks.

Just DM me “JOIN” and you’ll receive:
✅ A full onboarding kit
✅ Health intake & goal-setting form
✅ Online movement assessment
✅ AND a custom 2-week program tailored to you

Choose from:
💪 Strength/Hypertrophy
🏃‍♂️ Sports Performance
🔥 Body Recomp
⚡ HIIT & Conditioning

⸻

Here’s the truth most in-person clients eventually realize:

📍 Most can only afford to train with me 2–3x per week in person. That's just the nature of this business.

📱 Online? You’ll have me in your pocket 7 days a week — guiding your workouts, reviewing your food, checking your progress pics, and dialing in your plan as you go. ALL YOU HAVE TO DO- is follow the instructions provide you based on the feedback Im getting during our coaching check ins, and the progress you record in the app!

Fat loss. Muscle gain. Body recomposition. Peak performance.
You name the goal — I’ll just ask one thing: When do you want it by?

Drop “JOIN” below or shoot me a message and we’ll get started 💥

13/07/2025

HOW TO HIT THE TEACUP POSE💪🏻☕️

A fan favorite- love this pose and it took me a while to get the hips right back in the day. To save you time- here’s some cues you can use to find the positioning that works best for you. Personally my inspo for nailing this pose is from lots of studying of & his Olympia runs 💪🏻💭🏆😎

If you’re interested in a free 15min Posing Feedback session- click on the link in my bio to book a time slot, and good luck with all your prep plans this summer! 😎💪🏻👍

04/07/2025

🎇 4th of July SALE! 🎇
🔥 30% OFF In-Person Packages & Online Training
🔥 Extra 10% OFF 3-Month+ Plans Paid in Full!

Online Coaching Includes:
✔️ Free custom meal portions/macro guide
✔️ 2 coaching video calls per month
✔️ 24/7 email/cell access (responses within 24 hrs)
✔️ Monthly training programs with:
→ Exercise demo videos
→ Sets, reps, instructions
→ Progress tracking tools
✔️ Programs updated monthly based on coaching calls

Premium Service: Live training sessions via video call

DM “USA” to Ignite Your Goals!
Offer Ends 7/6/25
Limited to First 5 Entries!

✅ Updated Social Media Caption:
🎆 4th of July Neon Blast Sale! 🎆

Light up your summer and claim your freedom from excuses!

🔥 30% OFF all In-Person Packages & Online Training Plans
🔥 PLUS an extra 10% OFF any 3-month or longer plan paid in full

Online Coaching Includes:
✅ 1 free custom meal portions/macro guide to start you off right
✅ 2 coaching video calls per month
✅ 24/7 access to my email/cell for questions about your goals (I always answer within 24 hours)
✅ Monthly online training programs with:
• Exercise technique videos
• Written instructions, reps, sets
• Progress tracking tools
✅ Programs updated monthly based on feedback from our coaching calls

💥 Premium Service: Live training session coaching via video call for next-level results!

DM me “USA” to capitalize on your goals this summer!

⏳ Offer ends at midnight on 7/6/25
🚀 Limited to the first 5 entries—secure your spot now!

#

02/07/2025

https://g.co/kgs/bCgwGZw

Pursuing my Passion in Health, Training & Sports Performance has been a dream come true. Its taken me places a younger me woul've never thought I'd go. Trust the process- & keep showing up.

Send a message to learn more

01/07/2025

5 Things I Learned- Insights on Fitness, Health, and Human Performance

Facts. Insights. Ideas worth sharing. Perhaps applicable or of use to you in some way towards your goals.

Like, comment, and save for more interesting facts on health, fitness, nutrition, and sport performance. Enjoy!

01/07/2025

The 3 Habits That Keep Personal Trainers Broke (and What to Do Instead)

The fitness industry doesn’t have a sales problem.

It has a systems problem.

Trainers aren’t broke because they don’t know how to coach.

They’re broke because they treat their business like a hobby instead of a profession.

After 15+ years coaching athletes, general population clients, and building a brand from scratch, here are the 3 biggest habits that keep trainers stuck (and how to fix them).

❌ 1. They Sell Workouts, Not Outcomes
Clients don’t pay for workouts.
They pay for transformation.
If your entire offer is “1 hour of training,” you’re replaceable.
If your offer is “12 weeks to drop 15 pounds and rebuild your energy,” you’re valuable.
📌 Fix it: Lead with outcomes. Package your service as a result, not just a session.

❌ 2. They Chase Clients Instead of Building a Lead Machine
Most trainers rely on word-of-mouth or random walk-ins.
That’s a hope strategy, not a business strategy.
📌 Fix it:
Build a free offer or lead magnet (like a training guide or assessment)

Collect emails/DMs every week

Use your content to attract and qualify leads

You don’t need a funnel. You need a consistent front end.

❌ 3. They Never Raise Their Prices
If you’re still charging what you did 2 years ago, you’re either:
Undercharging for a premium service

Or you’ve stopped improving as a coach

📌 Fix it:
Add structure, assessments, and accountability

Package 1:1 training into programs

Raise your price as your value increases

If you’re delivering $200/hour value, stop charging $60/session.

🧠 Final Word:
You don’t need more certifications.
You need better positioning, packaging, and pricing.
Stop trading time for money. Start delivering outcomes at scale.
—
📥 Want to see how I built a system that runs both online and in-person coaching at high ticket?
DM me “BUILD” and I’ll send you my Free 14-Day At-Home Training Program — the same one I use to start real conversations and real conversions.

30/06/2025

🧠 Fat Loss Isn’t a Meal Plan — It’s a System

Most people don’t struggle with knowing what to eat.
They struggle with doing it consistently.

That’s the real gap — not education, but ex*****on.

After 15+ years helping clients drop fat and preserve muscle (from D1 athletes to busy professionals), here’s what I’ve learned:

👉 Fat loss isn’t about perfection. It’s about having a system that keeps you consistent.

Here’s the framework I coach by — my 3 Pillars of Nutritional Consistency:

✅ Planning: Structure prevents sabotage.
→ Know your macros. Rotate 3–5 easy meals. Take the guesswork out.

✅ Prepping: Set yourself up to win.
→ Cook protein in bulk. Keep fast-assembly meals ready. Build your base.

✅ Tracking: Feedback creates freedom.
→ Track to learn — not to obsess. Most of my clients stop tracking in 3–6 months because awareness builds autonomy.

🔑 Bottom Line:
If you’re tired of starting over every few months, stop searching for the perfect meal plan.

Build a consistent system instead.

💥 Want my FREE 7-day macro-based meal guide?
→ High-protein, gluten-free, and fat-loss focused!

👉 Comment “SYSTEM” below or DM me, and I’ll send it your way.

30/06/2025

🔥 The HARDEST part of coaching isn't getting clients... It's KEEPING them.
Everyone’s obsessed with lead gen.
But what if the REAL growth lever in your business was fixing the leaky bucket?
Here’s what’s worked for me to increase retention (and revenue) — without needing more followers or leads:

✅ Overdeliver early.
Surprise your clients in Week 1. Small, unexpected wins build long-term trust.
✅ Show them progress visually.
People stay when they feel forward momentum. Map it out. Make it obvious.
✅ Don’t just coach… CARE.
Most trainers talk programming. The great ones build relationships. That’s what clients stick with.

🚫 And here’s what didn’t work:
– Copy/paste programs
– Only communicating in-session
– Relying on “good workouts” instead of great experiences

Retention = Profit Multiplier.
And it’s 10x cheaper than chasing new leads.

🎯 Coaches — what’s ONE thing you do to increase client retention that others miss?
Let’s make this a thread worth saving by commenting below👇

29/06/2025

💪 Not Losing the Weight? Take a Look at your Hormones, & Consider Peptides💪

If you’re serious about transforming your body—and your health—it’s time to go deeper than generic workouts and trendy diets.

✅ Men: Want to raise your testosterone levels naturally and reclaim your strength, focus, and drive? All while losing belly fat and building muscle, lets not forget increased libido?

✅ Women: Struggle with chronic stubborn fat, ongoing fatigue, or hormonal chaos thats making a healthy gym habit feel impossible? I specialize in nutrition and supplementation strategies to help you balance insulin and cortisol levels naturally—for sustainable fat loss and better health.

As an Exercise Physiology Expert with over 15 years of experience in supplements, vitamins, and minerals, I’m here to help you:

Understand how to optimize your hormones naturally (Most people are missing even just the basics, like making Fish Oil a habit for its lipid profile & neurocognitive benefits)

Review your bloodwork for real insights (Not just listening to a reddit page you found)

Create a customized plan for training, nutrition, and supplementation (Based on your body, hormonal profile and where metrics can be improved)

Explore peptide therapy as a tool for injury recovery and overall wellness (avoid surgery- I did!)

Peptide therapy is changing the game for many athletes and high performers. From avoiding surgery for knee, neck, shoulder, ankle injuries—or even fractures—to improving gut health in those struggling with GI distress or colitis, the research is incredibly promising.

→ DM me “AMIHEALTHY” and I’ll personally reach out to set up a free consultation call.

Real answers to your questions about peptide therapy, how to raise testosterone levels naturally as a male, or how to balance insulin and cortisol levels as a female through proper nutrition and supplementation. Do yourself a Solid- Get Smarter with your Health!

Let’s build the blueprint for your best self.