Conversation
We start with your goals, history, preferences, and what has held you back.
Personal training, built around you
TRAIN WITHIN
YOUR LIMITS.
GROW BEYOND THEM.
Personal training that adapts to your body, your starting point, and your goals—so you can build strength with confidence.
RETIRED MSG22 years of service
15+ YEARSPersonal training experience
BUILT FOR YOUProgress at your pace
Built around your body.
Focused on your progress.
Explore Prolific Training
Choose what you want to learn.
Start with the method, then explore cardio, nutrition, Erick’s story, or pricing. Only one topic is shown at a time.
Our philosophy
“We build the program around you.
We don’t build you around the program.”
Not every body moves the same—and it shouldn’t have to. Prolific Training helps people get stronger while respecting injuries, physical limitations, and individual starting points.
We adapt exercise around your needs. We do not diagnose, treat, or rehabilitate medical conditions.
MSGRETIRED · 22
YEARS OF SERVICE
YEARS OF SERVICE
Experience earned through service
ERICK JONES Founder · Prolific Training
More than a training method.
A mission shaped by experience.
Prolific Training was founded by Erick Jones, a retired U.S. Army Master Sergeant (MSG) who served 22 years, has more than 15 years of personal training experience, and has a long history of helping soldiers work around physical limitations so they could meet or exceed Army physical fitness standards.
This philosophy is personal to Erick. After multiple injuries—and without an ACL or MCL in his right knee—he had to discover new ways to train safely, consistently, and effectively for himself. Those years of adaptation became the foundation of a method built around the individual instead of forcing the individual into a preset program.
Now, Erick wants to share what he has learned and help other people discover what progress can look like for their own bodies. A physical limitation may change the approach, but it does not have to end the pursuit of strength, capability, and confidence.
The Prolific Method
Before we train your body,
we understand your goals.
Your first step isn’t a punishing workout. It’s a real conversation. From there, every decision has a purpose, every progression is earned, and your pace is respected.
THE PACING PRINCIPLE
Training is a marathon,
not a sprint.
Lasting progress comes from understanding your starting point, building muscular endurance, and adding strength progressively—not rushing into a program your body is not ready for.
Movement assessment
We learn how your body moves today—without judgment or one-size-fits-all tests.
Custom program
Your plan is built around your starting point, schedule, and real life.
Progressive results
We establish control and endurance, then build strength at the right pace.
CONVERSATION→ASSESSMENT→CUSTOM PROGRAM→ENDURANCE→STRENGTH→RESULTS
Cardio with a purpose
Train the heart.
Respect the body.
Cardio is not automatically running, jumping, or pushing everyone to the same number. The method, intensity, and progression are selected from your goals, movement assessment, current conditioning, and physical limitations.
HEART-RATE ZONESApproximate percentage of estimated maximum heart rate
Z0150–60%Easy
Warm-up, recovery, and building confidence.
Z0260–70%Light–moderate
Aerobic base and longer steady-state work.
Z0370–80%Moderate–hard
Tempo work and sustained conditioning.
Z0480–90%Hard
Short intervals when readiness supports them.
Z0590–100%Very hard
Brief advanced efforts—not required for most goals.
Zones are reference points—not a competition and not a diagnosis. Age-based formulas are estimates, and some medications or health conditions can change heart-rate response.
STEADY STATE
Sustainable, continuous work that builds an aerobic base and may be performed with walking, cycling, swimming, rowing, or another appropriate low-impact option.
INTERVAL TRAINING
Planned work and recovery periods that let intensity rise without requiring an all-out effort. The timing, pace, and recovery are customized.
HIIT
Short high-intensity efforts followed by recovery. HIIT is used only when the client’s goals, conditioning, movement quality, limitations, and medical readiness support it.
LOW-IMPACT CARDIO
Joint-conscious conditioning that can reduce impact while still challenging the heart and lungs. The best mode is the one the client can perform safely and consistently.
HEART RATE
A useful training signal when an appropriate individual range has been established.
TALK TEST
Moderate work usually allows conversation; vigorous work limits speech to only a few words.
PERCEIVED EFFORT
Breathing, fatigue, form, and how the effort feels help guide real-time adjustments.
Heart-rate monitoring supports exercise decisions but does not diagnose or treat a medical condition. Clients with heart conditions, concerning symptoms, or medications that affect heart rate should follow their physician’s guidance and obtain clearance when appropriate.
THE PROLIFIC 80/20 MINDSET
80%Nutrition &
daily habits
daily habits
20%Focused
training
A coaching principle—not a universal medical formula.training
Results are built beyond the gym
You can’t out-train
your everyday choices.
Training creates the stimulus, but lasting change also depends on what happens between sessions. Nutrition, hydration, sleep, recovery, stress, and consistency all influence how your body performs and progresses.
01Nutrition02Hydration03Sleep & recovery04Consistency
Simple, honest pricing
Choose your pace.
Every package begins with a complimentary Prolific Consultation. No pressure. Just a plan built for you.
4 sessions / month
Foundation
$220/ month
Build consistency with one coached session each week.
✓ $55 per session
Start with a free consultation ↗MOST POPULAR
8 sessions / month
Momentum
$400/ month
Two sessions weekly for steady, measurable progress.
✓ $50 per session
Start with a free consultation ↗12 sessions / month
Transformation
$540/ month
Three coached sessions weekly for maximum structure.
✓ $45 per session
Start with a free consultation ↗ONE-ON-ONESingle 60-min session
$60TRAIN TOGETHERSmall group · 2–4 people
$30–$40 / personFor current clients
Your plan travels
with you.
Open your assigned weekly workout, record exercises, sets, reps, weight, and cardio, or print a clean schedule to carry with you. Every entry is connected to your name and date so Erick can follow your consistency and adjust the work.
Open client workout log ↗Use the phone number Erick has on file for you.
01
Your first step is free
The Prolific
Consultation.
Before a workout is written, we learn what you want to accomplish, what has stopped you before, what hurts or limits you, what you can do today, what you enjoy or dislike, and what success looks like to you. Training is a marathon, not a sprint—so the right starting point matters.
Request your free consultation ↗No obligation. No workout required. Just a conversation about you.WHAT WE’LL TALK ABOUT
- 01Your goals and what success means to you
- 02Injuries, limitations, and physician guidance
- 03Your experience, preferences, and schedule
- 04Cardio history and heart-rate response
- 05Nutrition, recovery, and daily habits
- 06The right starting point and next steps
Safety starts before the first workout
Client Waiver &
Readiness Form.
Every client reviews a four-page informed-consent and health-readiness form before training begins. It records important limitations, emergency information, safety responsibilities, and when medical clearance may be appropriate.
Your health information is not submitted through this website. Complete the form with Erick during onboarding, or print it and bring it to your consultation.
FILLABLE PDF · 4 PAGESOpen the client waiver ↗General form for attorney review under applicable state law.