Injury Recovery Training in Sarasota — From Cleared to Strong
The KoR's Injury Recovery Training Program in Sarasota is a coached, 8–12-week strength program for people who've been cleared to exercise after an injury or surgery but aren't ready for a regular gym floor. It starts with a coach-led movement screen, builds a progressive plan around your injury, and makes cold plunge and sauna recovery available between sessions. Small, coached, and finite — it ends with a plan and a path into coach-guided classes.
Is This You?
Who this is for — and who it isn't.
For you if
- ✓You're post-surgery and cleared, but deconditioned
- ✓You have a chronic back, shoulder, knee or hip that flares whenever you train
- ✓You're years away from training after an injury
- ✓You're over 50 and wary of the floor
- ✓You finished PT and got "keep exercising" with no plan
Not for you if
- ✕You have an acute or undiagnosed injury
- ✕You haven't been cleared to exercise
- ✕You're looking for treatment — we train, we don't treat
After PT
How is this different from physical therapy?
Physical therapy
Gets you out of pain and back to baseline.
"Keep exercising"
No plan, so you're left guessing: do nothing, or risk getting hurt again on your own.
Recovery Training
Takes you from baseline to strong. Coached, with a finish line.
We work alongside your PT or physician, never instead of them. Our movement screen is a coaching assessment, not a medical or physical therapy evaluation.
What's Included
What's included.
- A coach-led movement screen before your plan is builtKoR coaches
- An individualized 8–12-week progressive strength plan built around your injuryKoR coaches
- Coached sessions every week, one-on-one and in a small group, with your schedule set in your planKoR coaches
- Cold plunge and cedar sauna recovery available after every sessionThe KoR
- A mid-point re-screen to adjust your planKoR coaches
- A graduation assessment and a path into coach-guided classesKoR coaches
The Timeline
The 12 weeks, week by week.
Assess & baseline
Your screen, your ranges of motion, what hurts and what doesn't, and your starting loads.
Rebuild
Movement quality and load tolerance. Volume before intensity — more practice at lighter weights before anything heavier.
Get strong
Progressive strength on the movement patterns your injury took away.
Test & graduate
Re-test against week one, then a plan for the floor.
Shown as a 12-week program. Yours may be shorter — your program length is set after your screen.
A Comeback
A composite drawn from real member outcomes; names and details changed. Individual results vary.
"M." came to us eight months after a shoulder repair. Cleared, discharged from PT, and afraid to load the arm. Week one she couldn't press a 10 lb dumbbell overhead without bracing for pain. We built around the shoulder — legs, trunk, the good arm — while progressing the repaired side a few pounds at a time. Week twelve she overhead pressed 20s for sets, deadlifted her bodyweight, and moved into the morning strength class.
Who You'll Work With
The people behind your plan.
Your KoR coaches
Every session is coached. Your coaches run your movement screen, build your plan around it, re-screen you at the mid-point, and take you through your graduation assessment.
Cost & Next Steps
What it costs, and what happens when you apply.
Program fee is quoted after your screen — it depends on length and session frequency. No contracts beyond the program.
Apply
Two minutes online. Just the basics — we'll talk through the details on the call.
20-minute call
Your injury, your history, and what you want to get back to.
Screen scheduled
Your movement screen with a KoR coach.
Start date set
We confirm your program length, schedule and fee, and you decide whether to start.
Common Questions
Do I need a doctor's referral?
No, but you must be cleared to exercise. Bring your discharge notes if you have them.
Can I do this while I'm still in PT?
Often yes, with your PT's input. Ask us.
I've had a knee reconstruction / disc herniation / shoulder repair — is this for me?
Those are common reasons people come to us. The screen tells us how to build around it.
Is this group or one-on-one?
Both: one-on-one coaching and small-group sessions.
How many days a week?
Your weekly coached sessions are set in your plan after your screen; recovery visits are unlimited for members.
What happens after the program?
You graduate into coach-guided classes with a plan, and you're welcome to keep training here.
Is this covered by insurance?
No. The training program is not medical treatment, so it isn't covered.
Where are you?
1955 Upper Beechwood Ave, Sarasota, FL 34231; minutes from downtown, Siesta Key, Gulf Gate and Bee Ridge.
Cleared isn't the finish line.
Tell us where you are in your recovery. We'll start with a 20-minute call, and nothing is scheduled until you're ready.
Injury Recovery Training is a fitness program, not medical treatment, physical therapy, or rehabilitation. Our movement screen is a coaching assessment, not a medical or physical therapy evaluation. Consult your physician before starting, including before using the cold plunge or sauna. We do not diagnose or treat injuries.
Recovery between sessions is available in our cold plunges and cedar sauna.
Last updated: September 14, 2026