Kai Tranchant | Hybrid Comp Prep & College Sport S&C — Horseheads, Elmira & Corning, NY

Kai Tranchant pushing a Torque sled in the gym

Hybrid comp prepCollege sport S&C

Strength, conditioning, and programming built backwards from your race, your season, or your combine. In person across the Twin Tiers or coached online.

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First consult is free — talk goals, get a plan

1,000+

sessions coached

3 yrs

HS & collegiate S&C

CPT, BS ExSci

NASM Certified

Kai Tranchant resting beside a barbell in the gym

My name is Kai. I coach athletes who compete — hybrid competition athletes (HYROX, DEKA, and races like them) building toward a start line, and high school athletes putting in off-season work to play in college. Programming starts at your competition date and works back from there: strength and power when there's room to push, speed and conditioning as the date closes in, and load management so you show up at your best.

Four years coaching, 1,000+ sessions — the last three focused on sport-specific S&C. CPT certified, finishing a bachelor's in exercise science — and still the person who gets weirdly excited about a clean hip hinge.

Not training for a competition? I still coach plenty of people who just want to train with athletic standards — more on that here.

Learn more about how I train:

Whether it's HYROX, DEKA, or another hybrid race, prep is more than being fit — it's being ready for the specific demands of race day. That means building your engine with running volume and compromised-running work, getting strong on the stations (sled push and pull, wall balls, lunges, farmer's carry), and pacing strategy so you don't blow up halfway through. Your prep block is built backwards from your race date, so you peak on the start line — not three weeks before it.

For: racers with a date on the calendar, and athletes training on their own schedule

Programming built around your competition calendar — race prep blocks, off-season builds, and in-season maintenance
Every plan written from scratch around your goals — not pulled from a template
Full SwiftCoach access to log workouts, track progress, and see your week at a glance
Bi-weekly check-in calls to review progress and adjust your plan
Direct messaging between sessions — ask questions, send form videos, get feedback in real time

1 session / week$150/mo

2 sessions / weekMost popular$200/mo

3 sessions / week$250/mo

For: athletes who want eyes on every session

I come to you — whether it's race-prep intervals, a strength phase, or a full performance block, coached wherever you train
60-minute sessions at your location — no commute, no gym membership needed
Real-time coaching and hands-on form correction, every single rep
Guided warm-up and post-workout stretching built into every session
Progress logged in SwiftCoach so you can see how each session builds over time

Per session$75

4 sessions / mo$260

8 sessions / mo$480

For: athletes who need real speed work, not just a treadmill

Sprint mechanics, conditioning intervals, and race-pace work built into your prep block
Live, in-person coaching on acceleration and top-end speed
Interval work structured around your race, season, or combine timeline
Small groups capped at 6 — real coaching, not a crowd, solo or bring your training partners
Speed sessions synced to SwiftCoach so they connect with the rest of your training

Solo session$80

Group (2–6 athletes)$45/athlete

4-week block (solo)$280

4-week block (group, per athlete)$160

For: anyone whose training outpaces their eating

Fuel for training, not a diet plan — built around your training load, race prep, and recovery
Meal plan built around your preferences and restrictions — real food, not a cookie-cutter diet
Macro targets that actually fit your schedule and your training
Bi-weekly check-ins so your plan evolves as you do
Meal plans, shopping lists, and logging all managed through SwiftCoach

Per month$125/mo

Training add-on$75/mo

Book your consult

Workouts, progress, nutrition, recovery, and health tracking in one dashboard — so you always know what to do next, and I can see how you're responding between sessions.

→Custom workouts & session logging
→Progress & health metrics in one dashboard
→Nutrition tracking tied to your plan
→Recovery tracking alongside your training

Nicole S.
Body compositiontraining for 3 years
“I can’t recommend Kai enough! I’ve never been someone who enjoys going to the gym, but the accountability has made all the difference. Every workout is encouraging, challenging, and tailored to where I am in life. At this stage, staying strong and healthy is more important than ever, and having someone who keeps me motivated and accountable has been invaluable. If you’re looking for a trainer who genuinely cares about your success, I highly recommend Kai!”

Katie J.
Volleyball Athletetraining for 1 year
“Kai’s knowledge and expertise is evident in every session and his guidance has led to consistent, measurable results. He has the perfect blend of encouragement and challenge that keeps me progressing each week. Beyond the workouts, he holds me accountable for hydration and nutrition creating a comprehensive training experience!”

Lisa N.
Body compositiontraining for 2 years
“When I started training with Kai, my goals were to build muscle, improve flexibility, and move without pain. Every workout is thoughtfully planned, with an emphasis on proper form, functional strength, and steady progress. Kai pays close attention to how I move, makes adjustments when needed, and explains the purpose behind each exercise. That gives me confidence that I’m training both safely and effectively.…”
His knowledge of movement and biomechanics has made a huge difference in helping me build strength while eliminating pain. Today, my knee and lower back pain are gone, my flexibility has improved tremendously, and everyday activities feel easier and more comfortable. As an added bonus, I’ve lost over 25 pounds. But what matters most to me is how much better, stronger, and more capable I feel. Kai’s support goes beyond the workouts. He knows when to challenge me, when to encourage me, and how to keep me focused on how far I’ve come. Because of his guidance, I’ve learned that non-scale victories can mean even more than the number on the scale. If you’re looking for a trainer who is knowledgeable, encouraging, and genuinely invested in your success, I can’t recommend Kai highly enough.”

Sherry B.
Body compositiontraining for 2 years
“I have been training with Kai for over two years now and my body strength has increased considerably. Through his programs, I’ve been able to help reverse signs of early bone loss. Kai pushes me out of my comfort zone because he knows I’m capable, even when I don’t see it myself. He also helps me set achievable goals for outside of the gym, whether it’s step targets or meal planning. Training with Kai has been one of the best decisions I’ve made for my health.”

Nicole S.
Body compositiontraining for 3 years
“I can’t recommend Kai enough! I’ve never been someone who enjoys going to the gym, but the accountability has made all the difference. Every workout is encouraging, challenging, and tailored to where I am in life. At this stage, staying strong and healthy is more important than ever, and having someone who keeps me motivated and accountable has been invaluable. If you’re looking for a trainer who genuinely cares about your success, I highly recommend Kai!”

Katie J.
Volleyball Athletetraining for 1 year
“Kai’s knowledge and expertise is evident in every session and his guidance has led to consistent, measurable results. He has the perfect blend of encouragement and challenge that keeps me progressing each week. Beyond the workouts, he holds me accountable for hydration and nutrition creating a comprehensive training experience!”

Lisa N.
Body compositiontraining for 2 years
“When I started training with Kai, my goals were to build muscle, improve flexibility, and move without pain. Every workout is thoughtfully planned, with an emphasis on proper form, functional strength, and steady progress. Kai pays close attention to how I move, makes adjustments when needed, and explains the purpose behind each exercise. That gives me confidence that I’m training both safely and effectively.…”
His knowledge of movement and biomechanics has made a huge difference in helping me build strength while eliminating pain. Today, my knee and lower back pain are gone, my flexibility has improved tremendously, and everyday activities feel easier and more comfortable. As an added bonus, I’ve lost over 25 pounds. But what matters most to me is how much better, stronger, and more capable I feel. Kai’s support goes beyond the workouts. He knows when to challenge me, when to encourage me, and how to keep me focused on how far I’ve come. Because of his guidance, I’ve learned that non-scale victories can mean even more than the number on the scale. If you’re looking for a trainer who is knowledgeable, encouraging, and genuinely invested in your success, I can’t recommend Kai highly enough.”

Sherry B.
Body compositiontraining for 2 years
“I have been training with Kai for over two years now and my body strength has increased considerably. Through his programs, I’ve been able to help reverse signs of early bone loss. Kai pushes me out of my comfort zone because he knows I’m capable, even when I don’t see it myself. He also helps me set achievable goals for outside of the gym, whether it’s step targets or meal planning. Training with Kai has been one of the best decisions I’ve made for my health.”

Watch training on Instagram →

Plenty of my clients aren't chasing a start line — they're changing their body composition, coming back from an injury, or staying strong and capable as they age. The training runs on the same principles: progressive overload, movement quality, and a program that meets you where you are. No race required — just a reason.

Book your consult

Kai Tranchant training a client in the gym

Yes — that's the core of what I do. Tell me your race or event date and we build backwards from it: a prep block with the right mix of strength, conditioning, and event-specific work, dosed so you peak on the day. HYROX, DEKA, a competitive season opener, or a testing combine — if there's a date on the calendar, we train to it.

Absolutely — 3 of my 4 years coaching have been focused on HS and collegiate S&C. For athletes: off-season strength and power, speed work, and the testing numbers recruiters look at. For parents: structured, supervised programming with load management built in, so your athlete develops without getting hurt. Happy to talk with both of you at the free consult.

Ideally 8–16 weeks — enough time for a real strength block before we sharpen conditioning and event-specific work. Closer than that? We can still make meaningful progress; the plan just gets more focused. Either way, tell me your date at the consult and I'll tell you exactly what's realistic.

Yes — we coordinate, not conflict. Team lifting and practice come first; I program around your team calendar so the volume adds up to development, not burnout. That usually means filling the gaps your team program can't: individual weaknesses, speed work, or extra recovery management.

Cancellations within 24 hours of your session are subject to the full session charge. Give me a heads-up sooner and we’ll reschedule — no drama.

Gym clothes you can move in, a water bottle, and shoes you train in. Training at your place? Whatever equipment you have is fine — I’ll program around it. Online: a device for Zoom check-ins works.

Yes. Your first consult is free — we’ll talk goals, how you move, and whether training together is the right fit. No pressure, no weird sales script.

Absolutely. “Train like an athlete” doesn’t mean you already are one — it means we train with purpose, progression, and good form from day one. Beginners are welcome; I’ll meet you where you are and build from there.

Yes. We’ll start where your body is today and rebuild with the same athletic standards, just dialed to your timeline. Share any medical guidance you’ve been given and I’ll program around it.

In-home across Horseheads, Elmira, and Corning. Online clients train wherever they like and we meet on Zoom for consults and check-ins.

SwiftCoach is the training & coaching app I built — every client gets access. Workouts, progress, nutrition, recovery, and health tracking in one place, so you’re never guessing what to do next.