The Path
Beginner
Diet guidance plus entry-level circuit training: 2 circuits per session, 3 sets per exercise, built around what your body can do today.
Novice
Routine upgrades as you improve — new goals, dedicated stretching work, and a third circuit added when you've earned it.
Expert
For powerlifters and bodybuilders: targeted diet and programming tuned to hit specific numbers on specific dates.
The Ronin Tenets
A ronin answers to no trend — only the discipline itself. Each level of the path carries the tenets of the one before it, and earns two more. By Expert, you train by all six.
一Beginner
Structure beats motivation. You show up because the plan says so — not because you feel like it.
An honest baseline: real weight, real numbers, real limits. You can't train a body you lie to.
二Novice
The third circuit isn't given — it's earned by stringing sessions together, week after week.
Progress compounds in 3-month periods, not 3-day bursts. You let the plan do its work.
三Expert
Every session aims at something measured. You level up when the numbers say you're ready.
Specific numbers on specific dates — the platform, the meet, the total you named out loud.
You don't pick your tenets — you earn them, one level at a time. That's the path.
How It Works
We meet, talk through your schedule and availability, and set goals you actually care about.
Weight, height, current abilities, and any injuries — an honest baseline, recorded.
A structured 3-month program at your level, with diet guidance to match.
Work the plan, track the numbers, and level up when the numbers say you're ready.
Every program runs in 3-month periods — long enough to change your body, short enough to stay accountable. The initial meet is free — no obligation.
Frank Watson
The name is deliberate: a ronin answers to no trend, only the discipline itself. Frank trains the way a ronin trains — no shortcuts, no gimmicks, just disciplined, structured work as your personal trainer. Whether you're picking up your first weight or chasing a competition total, he builds the routine around your numbers and holds you to the plan.
Based in Yorktown Heights, NY — training in person across Westchester and the Hudson Valley.
Start here
Request your free, no-obligation initial meet — Frank will get back to you to set a time. Training in and around Yorktown Heights, NY.
Call, text or email — whichever you check first. Prefer a callback? Add your number and the best time to reach you.