Build Your Athletic Arsenal

Forge Your Sword and Shield

We help you develop your athletic arsenal to maximize performance and allow you or your team to dominate the field of play. We also target and strengthen key injury points specific to your sport to shield and prevent injuries to keep you healthy and able to perform at the highest level.

About Sword & Shield - Our Goal

Youth and high school athletics are a critical time in athletic development. Too few teams and athletes in this crucial age range have access to quality strength and conditioning programs written by certified, experienced professionals. These teams and individuals often resort to the sport coaches (who already have enough on their plate) writing and running the S&C program, purchasing generic programs which are not specific to the needs of the team or individual, or hiring an outside training source to run their S&C program, which can often come at a high cost. Sword & Shield Athletic Performance aims to bridge this gap by providing affordable, remote programming for high school teams, youth teams, and individual athletes. The programming is written by a college experienced, certified strength coach and each program is sport, age, team, and equipment availability specific to provide training that will optimize athletic performance.

Let Sword & Shield be your Strength and Conditioning Coach! We will provide remote programming that is specific to the sport and age needs of your team that will allow them to dominate on the field and help prevent injury. Our certified Strength and Conditioning Coach will handle all of the organization and teach YOU how to execute the lifts in a safe, efficient, and effective manner!

Team Training Programs

Remote Training Programs

Individual Athlete Programs

For individual athletes looking to maximize their training and excel in their sport, Sword & Shield will provide you with elite level programming to accomplish your goals. We will provide you with individualized athletic performance aimed to elevate your level of play and keep you injury free as much as possible. Nutritional counseling is available as well to help you truly excel in your training.

General Fitness Programs

Programs for anyone looking to optimize their fitness. Sword & Shield provides individualized fitness programs along with nutritional and lifestyle counseling to help anyone meet their fitness goals! Programs will be specific to each individual's needs, goals, time availability, facility access, and available equipment. Let us help you make the most of your fitness program!

"Coach Fig is an extraordinary trainer and coach. He can create the workout and environment that will transform anyone's athletic ability and physique. I have made huge strides in my weightlifting numbers because of the Fig program."

Dioh Desuah - Former Athlete, Division 2 All-American, PSAC DPOY, Current AAL2 Arena League National Champion for the Wheeling Miners

★★★★★

Testimonials

"COACH FIG IS THE GOAT! As one of his former athletes I saw my numbers SKYROCKET! Now, as a fellow strength and conditioning coach I use concepts from his programs in my own programming. If you want to become the BEST VERSION OF YOURSELF, Coach Fig will get you there!"

★★★★★

Tommy McChesney - Former Athlete, Current Assistant Strength and Conditioning Coach at The University of Arkansas

"In my thirteen years in collegiate athletics, Coach Ross Fiegener stands out as the most exceptional strength and conditioning coach I have ever encountered. His remarkable leadership and motivational skills, combined with his ability to design programs that maximize athletes' potential in their respective sports, are unparalleled. Truly, Coach Fiegener is second to none in the field of strength and conditioning. Having worked at five different institutions and with various strength coaches, I can unequivocally say that he is the finest I have seen in collegiate athletics."

★★★★★

Brad Johnson - Head Men's Basketball Coach at Bethany College

Dan Day - Head Football Coach at Seton Hill University

★★★★★

"Ross Fiegener is the best strength coach I have ever worked with or been around bar none. He brings a wealth of knowledge to not just strength training, but making sure all aspects of the program have a functional element designed to enhance the specific sport for each athlete. He is always researching and actively engaged in how to maximize the output of each workout. They are definitely NOT just rinse and repeat workouts! They are individualized down to the very pound limit on each rep count! He has helped our football program here at Seton Hill have the best seasons in 15 years of football because of the strength, conditioning, and most importantly injury prevention work associated with his training program. He is also a top notch motivator."

"Absolute best program you're going to find! Ross has pushed my body to limits I didn't know were reachable. The boost in strength and stamina had me excited for the next lift. I now use his program for my high school baseball program and the results have been extreme. 20/10 must have!"

★★★★★

Zach Wilson - Former Athlete, Former Head Baseball Coach at Katy High School, TX

"Hello everyone, it's a great day to have a great day!! I am sure you're doing well. I just wanted to thank Coach Fig, as I called him, for everything because he made lifting fun. Now, you might ask, how can you make lifting fun? Well when you have a coach like Fig, first thing that comes to mide is energy; he's going to prepare you for your workout mentally. But the big thing for me is how he explained the phases we were going through in a variety of ways for us to understand. He constantly checked up on me and my team to see how our bodies were handling the phases and gaged the workouts from there. Fun fact, I still tuck in my shirt every workout because Fig holds you to a standard and it's just different!!! I love and respect him as a person and coach!!!"

★★★★★

Narrio Walks - Former Athlete, Former Player for the German Football League Dresden Monarchs