Strength Training for Dog Sport Handlers
Move better. Feel stronger. Handle with confidence.
If you’re a dog sport handler who:
- knows you should be doing strength work but don’t know where to start
- feels overwhelmed by where to start
- wants more than generic fitness advice
- wants exercises that actually relate to handling, tugging, running, and long trial days
- craves structure, direction, and a supportive community
You’re in the right place.
This program is designed specifically for dog sport handlers who want to move better, feel stronger, and build confidence in their bodies—without overthinking it or feeling lost.
Building a progressive training plan takes experience: understanding how strength develops, how to work within real-life time constraints, and how to make sure workouts actually transfer to dog sports. That’s already been taken care of for you.
This is handler-specific training, created and taught by someone who truly understands dog sports, the physical demands they place on your body, and why it matters when movement finally starts to feel easier—whether you’re playing tug, walking your dog, or stepping into the ring.
Three Training Paths. One Clear Direction.
Liz has expanded this strength training course to include three options, each built around clear progression and include follow along videos.
Knee-Friendly Beginner Course
For handlers who want to build strength while being kind to their knees.
This program focuses on joint-friendly movements that still build real strength, stability, and confidence. Perfect if you’re managing arthritis, previous injuries, or simply want a safer starting point without feeling “left behind.”
Beginner Strength-Building Course
New to strength training or coming back after time away?
This program teaches the foundations—how to move well, how to load safely, and how to build strength that actually carries over to handling. Clear cues, approachable workouts, and a strong emphasis on confidence and good mechanics.
Intermediate Strength Course
For handlers ready to push a little harder.
This program builds on the basics with more challenging movements, progressive loading, and increased demands on balance, coordination, and endurance—so you can feel stronger, more capable, and more athletic in your handling.
Why Strength Training Matters for Handlers
Strong handlers move with intention.
They communicate with greater clarity.
They change heights smoothly.
They feel stable under pressure.
They recover faster from long days and tough weekends.
This course isn’t just about getting stronger—it’s about:
- improving body awareness and control
- reducing the mental noise that comes from feeling physically unsure
- building trust in your body so you can focus on your dog
As your body becomes more organized, your handling often does too.
There’s A Community & Accountability
You’ll be training alongside a community of handlers who:
- understand dog sports
- value progress over perfection
- are building strength for the same reasons you are
No comparison. No pressure. Just structure, support, and forward momentum.
There is an accountability thread all the students are welcome, and encouraged, to post in!
If you’ve been waiting for a clear place to start—or restart—this is it.
Please note: Anytime you're participating in an exercise program, there's an unavoidable risk of injury. By proceeding with this class, you agree to the terms of the instructor’s Indemnity Agreement.
Teaching Approach
The class is a combination of follow along videos, all 30 mins or under, and supplemental written lectures. Lectures are released at the start of each week.
The follow along workouts are coached every minute, reminding you of key positions to focus on and how to maximize the results achieved.
Gold students will have the opportunity to work with Liz to refine the exercise selection should anything be an issue. Feedback will be given in both voice over video and written format.
Syllabus
WEEK 1
We are going to dive into the workouts this week! Regardless of level, you will have two 30 min follow along videos using minimal equipment, and two stretching days.
WEEK 2
This is a lecture week. We will be discussing the what and why of easy to implement, high result nutrition adjustments. These are general guidelines that work for most people, and more importantly, strategies that make it easier to make it work!
WEEK 3
We are going to dive into the workouts this week! Regardless of level, you will have two 30 min follow along videos using minimal equipment, and two stretching days.
WEEK 4
This is a lecture week. We will be discussing the importance of SLEEP! What happens to us when it's compromised, and simple strategies that really work. Liz often says "are you unmotivated or ... are you tired?" Being exhausted can have major fallout for us, let's talk about it!
WEEK 5
We are going to dive into the workouts this week! Regardless of level, you will have two 30 min follow along videos using minimal equipment, and two stretching days.
WEEK 6
This is a lecture week. We will be discussing the what and why of easy to implement hydration strategies. We all hear "drink more water", but what if you just can't seem to get it to stick OR if you don't like it? Liz has a plan for all of these concerns!
Prerequisites & Supplies
Essential equipment:
- Band set (Similar to this one)
- Dumbbell sets of 5, 10, 15. You may choose lighter or heavier depending on current strength level.
- Yoga mat or similar.
- Sturdy item to step on like a dining chair or Klimb.
Space requirements are the size of a yoga mat. The workouts are 30 mins two times per week, plus two stretching days which are 6-8 mins.
Sample Lecture
To feel your best, nourishing your body consistently goes a long way. Proper nutrition, hydration, and sugar management impact energy, strength, mood, digestion, recovery, and overall health. Small, intentional changes create big results—often within days—and set the foundation for long-term wellbeing.
The goal of this lecture is to outline high yield actions you can take that will have an almost immediate impact for you. I want you to FEEL more vibrant, have more energy, more mental clarity and better digestion. Because having slow gut motility, gas, being chronically brain fogged and riding the rollercoaster of energy isn't for this group anymore. We're aiming higher!
There tasks in this list is NOT to bombard you. Rather, to give you tools to choose from or grow into.
Overhauling your whole eating habit is overwhelming, BUT it's much easier to start with one meal per day, breakfast ideally. Make your breakfast fit these guidelines and once you have 4 or 5 options that meet the guidelines. These meals should be foods you already enjoy and are tweaks of what you're already eating.
Then, tackle lunch in the same way knowing you have breakfast go-to's. This looks exhausting and overwhelming, I know. Also know that I didn't have this skillset either, but I built it. Now it's your turn, my friend ❤️
The Guidelines
- Protein + Produce: 25–30g protein + 1 serving vegetables per meal
- Sugar: Aim for less than 5 grams of added sugar
- Fats: A few nuts, 1/2 an avocado or olive oil are great options.
EASY WIN!! PROfoods: PROtein + PROduce
Hands down, the easiest to remember way to quickly and easily scan menu items so you can nourish in alignment with your goals.
Why it matters
- Protein repairs muscles, fuels activity, and keeps you full
- Produce provides fiber, antioxidants, and micronutrients
- Combined, they stabilize blood sugar, support lean muscle, and improve digestion
Quick wins
- Aim for 25–30g protein per meal
- Include at least one serving of vegetables per meal
FIBER — Your Digestive Superpower
Why it matters
- Improves gut motility and reduces bloating
- Feeds healthy gut bacteria
- Supports weight management and hormone regulation
- Boosts mental health and energy
- Promotes heart health and steady blood sugar
How to do this?
- Scan your regularly purchased food items and swap, when possible, for higher fiber options
- It's about your REGULAR grocery list
- Aim for 25–30g per day (women) / 30–38g per day (men)
- Too much? Most people find adding a higher fiber ingredient to each meal is a great place to start
Examples of high-fiber foods
- Lentils or beans
- Berries, apples, pears
- Vegetables like broccoli, spinach, carrots
- Whole grains: oats, quinoa, brown rice
- Nuts and seeds
HYDRATION — The Foundation of Energy & Recovery
Why it matters
- Enhances mental clarity, focus, and recovery
- Prevents fatigue and cramping
- Supports every cellular function
- Transports nutrients, removes waste, lubricates joints
How to do this?
This isn't an exhaustive list, and try to incorporate 1 or 2 into your days!
- Drink a glass of water immediately after waking
- Drink a glass of water with meals and snacks
- Use a large water bottle, 3 cups (750mL) is ideal, two fills has you covered
- It's OK to use water flavoring (fruit or otherwise)
- Herbal tea and coffee count
4. Limit Added Sugar — Stable Energy, Better Recovery
Added Sugar Guidelines for Women
- Aim for no more than 25 grams of added sugar per day.
Sugar Alternatives
- Stevia, monk fruit, allulose
- Fruit-based sweetness like mashed banana or dates
- Flavored spices such as cinnamon or vanilla
Why it matters
Excess sugar in the immediate causes energy crashes and cravings. Longer term it causes inflammation, and slower recovery.
Here's some ways to reduce sugar cravings
- Swap sugary drinks for water, sparkling water, or unsweetened tea
- Pair protein + produce at snacks to reduce cravings
- Eat regularly spaced meals to reduce big hunger
Alternatives for High Sugar Snacks & Drinks
| Item | Serving | Added Sugar (g) | Notes / Alternatives |
|---|
| Soda |
12 oz can |
39 |
Try sparkling flavored water or zero sugar soda |
| Sweetened iced tea |
16 oz |
30 |
Try unsweetened tea + stevia |
| |
|
|
|
| Fruit yogurt |
6 oz |
15-20 |
Choose plain yogurt + fruit |
| Chocolate bar |
1 bar (40g) |
20 |
Use dark chocolate (70%+) |
Key Takeaways / Quick Reset Plan
- Protein + Produce: 25–30g protein + 1 serving vegetables per meal
- Fibre: Aim for 25–30g per day through produce, legumes, grains, and seeds
- Hydration: 2–3L water daily, sip consistently
- Sugar: Limit to recommended daily levels, track intake, swap for whole foods
- Consistency: Small, daily habits compound into lasting energy, strength, and balance
Testimonials & Reviews
A sampling of what prior students have said about this class ...
I loved this class! Liz is so positive and supportive and the use of her app helped give a good structure to workouts. I have never been a person to do formal workouts, especially at a gym, so this format worked so well for me. I have noticed a big change in my strength and mobility already! This is now a habit that I will be continuing with. Please offer a part two or more classes!
Liz is AMAZING!!! I loved everything about this course, even though I only took it at bronze. Usually I have a bad habit of being less committed throughout the 6 weeks (especially at bronze) but with the use of the app, I was just as determined (maybe more!) on the last day as the first. I was looking for something to jump start my fitness routine and this was EXACTLY what I needed. THANK YOU!!!!!
Liz was a fabulous coach with such positive feedback and a way to make the material work for everyone. I really enjoyed getting stronger over 6 weeks and look forward to doing more!
I am a couch potato that you brought to enjoy working out. I accomplished over 30 workouts (I skipped some stretches, because they were the same every day and I was afraid to start workout 5 - 6, but I actually liked it). Thank you so much, I don't know yet in what form I will keep it up, but I have really come to enjoy what the workouts did for my body and I want more! The videos were extremely helpful, thank you for the most important class I took at FDSA.
Very good class! Liz was a wonderful instructor. Her video feedback was detailed and also highly encouraging at the same time. The app that we used for the class was user friendly and helpful to help you keep track of your progress and served as a "checklist" to give you clarity on what to do. Liz's answers to questions were also clear and easily understood. Her encouragement helped me stay with the class for the entire 6 weeks.
Liz is a fabulous instructor. She gave very detailed feedback on the student videos. She was patient, kind, and very helpful. I am very experienced at lifting weights and working out. I learned a lot from this class. But it is also a great course for a beginner.
Liz's feedback to the Gold students was SO good - using the Loom video format really helped the feedback make sense. Her positivity and encouragement to each and every student I'm sure gave them a boost. Really liked the app for working through the workouts.
This course was great! Liz was a phenomenal instructor. The video instruction for each exercise was thorough and concise. Liz's written feedback and feedback via Loom was detailed, encouraging and will be a great ongoing resource in addition to the coursework itself. I would highly recommend this course no matter your level of fitness, physical issues, etc. Thank you Liz for a great fitness journey.
Being a relatively new mom when this course started, I was amazed that I could combine physical fitness with postpartum physio. The videos were comprehensive enough that I could self-adjust my posture and remind myself to pull up my pelvic floor prior to engaging other muscles. My body feels healthy and strong for my dog and kids. I think I’m in better shape now than I was before pregnancy, even though I had a fitness regime then, too. It’s amazing what your body can accomplish when you train it properly. Work smart, not hard :) Thank you so much for this awesome course!
The most bang for the buck of any course I’ve taken! Incredible value, sustainable practice, and noticeable results. Couldn’t be more pleased. And at bronze level!
Registration
Next session starts: February 1, 2026Registration starts: January 22, 2026Registration ends: February 15, 2026
Registration opens at 10:30am Pacific Time.
SILVER LEVEL Testing Project for February 2026 - In this session students will be permitted to submit ONE 90 second video per week when registered at the silver level. All "your dog" specific questions must be accompanied by video so the instructor can assess video and questions together. Silver students may also ask generic questions and participate in discussion forum threads.
Instructor: Liz Joyce
