Classes

Train Together. Train With Purpose.

Our classes bring expert coaching, purposeful programming, and the energy of group training together in one environment.

Offerings rotate throughout the year based on seasonal demands, sport calendars, and the goals of our community. Whether you're preparing for ski season, building strength for your sport, improving general fitness, or simply looking for a smarter way to train, there's a place for you at Dirigo.

Class Offerings

Training needs change throughout the year—and our class schedule does too.

We build classes around the demands that matter most at that time, from preseason preparation and sport-specific conditioning to strength development, mobility, and general fitness.

  • Our performance-focused classes are designed around the physical demands of a sport, season, or activity.

    Programming may target:

    • Strength

    • Power

    • Speed

    • Agility

    • Conditioning

    • Balance and coordination

    • Mobility

    • Injury resilience

    • Sport-specific movement demands

    Whether you're preparing for an upcoming season or looking to improve the qualities that support your sport, these classes provide structured, coached training in a motivating group environment.

  • Get Stronger. Move Better. Feel Better.

    You don't need to be a competitive athlete to train like performance matters.

    Our general fitness classes are designed for adults who want structured, progressive training with knowledgeable coaching. Sessions may combine strength, conditioning, mobility, and functional movement to help you improve fitness, build confidence, and stay active.

    Classes can accommodate a range of experience levels, with exercises modified when appropriate to meet individual needs.

  • Be Ready When the Season Starts.

    Some goals come with a calendar.

    Throughout the year, we offer specialty classes designed to prepare participants for the demands of upcoming sports and activities.

    Examples may include:

    Ski & Snowboard Conditioning

    • Build lower-body strength, endurance, balance, and control before the snow starts falling.

    Strength for Runners

    • Develop the strength, stability, and capacity needed to support running performance and training consistency.

    Preseason Athlete Training

    • Prepare for the upcoming season with focused strength, conditioning, speed, and movement work.

    Youth Performance

    • Age-appropriate training focused on developing strength, athleticism, movement skills, confidence, and good training habits.

    New offerings are added throughout the year based on seasonal and community demand.

Person smiling in a Dirigo Physical Therapy & Performance t-shirt, standing in a hallway with sports memorabilia on the walls.

Louise Mills-Strasser, MS, ACSM-CEP

Louise earned her Master’s in Exercise Physiology from Adelphi University. She has been in the fitness field for over 10 years with experience in personal training and rehabilitation in a variety of settings including corporate wellness, fitness studios, and physical therapy clinics. Most of her career has been spent in a PT clinic, managing the group training programs and working 1-on-1 with clients in the fitness center. Here Louise developed exercise programs for a variety of clientele many of whom had complex cardiovascular, orthopedic, and metabolic conditions. Louise also has experience coaching a variety of high school, college and recreational athletes; she has a particular interest in maximizing the performance of endurance athletes, being as she is a marathoner herself. Louise loves being outside; in the winter you can find her snowboarding and, in the summertime, hiking and playing beach volleyball. Her mission is to lead by example, helping individuals at any age develop healthier lifestyles and reach their own goals.

Strength & Conditioning Coach