TRAIN IN-TENSION

In-Tension Training was established in 2019 by partners Jenesis Fonder and Roy Palmer as a means to provide quality, comprehensive and affordable training for the people of their city.

As a Certified Strength and Conditioning Specialist, Roy works with people of different backgrounds and goals. He has extensive experience in both sports performance and personal training. Roy has worked with people of all ages, sports, and backgrounds in 1 on 1, small group, large group, and team settings. He has helped numerous high school athletes earn athletic scholarships, worked with collegiate athletes of all sports, assisted in NFL pro day/combine prep, and even trained NFL, NHL, and professional basketball players. He utilizes signature speed and change of direction training, strength and power training and sport specific movements that translate. He has also helped people of all ages and backgrounds get out of pain, learn to love to train, look feel and move better, and achieve their personal goals. 

Who We are

Meet

ROY

As a young kid, Roy learned how to work hard from his mom- a single mother raising 3 kids and looking after her own mother. Roy absolutely loved sports. Playing sports, watching sports, the whole deal. Roy played baseball, basketball and soccer growing up, both for school/park league, and AAU. He stood out from other kids his age because of his skill and hand eye coordination- most likely a product of the endless hours practicing on his own at the park he grew up across the street from. Roy noticed early on that there was a big discrepancy between the level of competition and the exposure to opportunities between the ball he played in the inner cities and his experience with traveling teams. He also found that kids on his traveling teams seemed to have a lot more wealth, resources, and privellege.

Roy attended Minneapolis South High school, where he played soccer, baseball and basketball. Roy made the varsity baseball team his freshman year, and quickly realized that if he wanted to be succesful at that level, it wasn’t enough to be skilled anymore, he had to get bigger, stronger and faster.

SERVICES

TRAIN IN-TENSION

WHO WE ARE

TRAIN IN-TENSION

OUR SERVICES

PERSONAL TRAINING

This link leads to the on-boarding questionnaire for people who are looking for personal training who are not currently competing in a sport.

SPORTS PERFORMANCE TRAINING

This link leads to the on-boarding questionnaire for Athletes looking to improve their performance in their sport.

Online Coaching

Online coaching includes customized online programming formulated by a member of the In-Tension crew

PROGRAMS

YOUTH ATHLETIC DEVELOPMENT

This program is designed to streamline development of mobility, stability, balance, multidirectional speed agility and change of direction, as well as strength, power and conditioning.

This program is appropriate for athletes of all ages and skill levels.

FOUNDATIONS (3 DAYS/WEEK)

Looking to get started in the weight room? You’re definitely going to want to start by building the foundation.

This program will build a base of work capacity, strength, muscular endurance, hypertrophy (muscle mass), mobility and power.

This program should be a pre requisite to any dedicated hypertrophy, strength and power training.

FOUNDATIONS (4 DAYS/WEEK)

This program is for those looking to work on their overall fitness.

From mobility/stability, to power, strength, hypertrophy and conditioning- this program has it all.

This program will get you in fantastic shape overall and will lay the foundation for success with any program you choose next.

ATHLETIC DEVELOPMENT (BODYWEIGHT)

Created during one of multiple shutdowns due to COVID 19. Therefore this program does not require gym access, only bodyweight.

Designed to be done at home, but could certainly be done in a gym. Designed for team sport athletes, and those looking to get more strong, powerful and athletic.

 

Image Gallery

Alex Spillum
Alex Spillum
2023-02-02
I had the pleasure of working with Roy while I was apart of a NFL combine preparation program. Only after a week or two, myself and others training took notice to Roy’s impressive knowledge and enthusiasm for sports performance. As impressive as Roy is, my favorite attribute of his may be his love for learning. Roy would be searching for ways to improve himself and others. He would sometime ask us (former D1 athletes) questions knowing he had much he could learn from us as we learned from him. Roy also cares about people and building relationships. One example of that would be when he had many from our group over to his house to enjoy a Saturday night together.
Elerson Smith
Elerson Smith
2023-01-30
Ive worked with Roy to prepare for the NFL draft and my off seasons in the NFL. I truly think he has a world class knowledge and work ethic in his field and am looking forward to working with him in the future.
Susie Colomina
Susie Colomina
2023-01-29
I am a 58 year old woman who has had a number of surgeries that left me feeling weak in the core, and as if some of my mobility was going. I didn't know if that was from aging, being more sedentary or if it would change with becoming more active. Roy does a great job of listening to your fitness goals. Mine was to be more active and gain strength and flexibility so that I would age well. In short I said, "if I fall down I want to easily be able to get myself back off the floor." I am having so much fun following Roy's personalized training program. I love the mental space it gives me to go to the gym and not have to think about what I should be doing. I have gained strength and tons of mobility, and have been able to return to running again.
Sam Bradley
Sam Bradley
2023-01-29
Working with Roy has been and amazing experience, I went being being a super skinny unathletic junior in high school to probably the most athletic player on my college basketball team and I contribute a lot of that to our work together. He also always brought positivity to every interaction we’ve had and has offered continued support even during the times we were not working together.
Seamus Hegarty
Seamus Hegarty
2023-01-29
I think like most athletes, or anyone pursuing a goal, you want to be the best you can be in what you are doing. What is the point of doing something if you aren’t going to try your best. Growing up I played basketball but after high school I transitioned into lifting at the gym and starting to pursue new goals. As a beginner I didn’t know much and was just trying to learn more. I heard a lot of good things from other athletes about Roy Palmer and In-Tension Training, so I decided to reach out and start training with Roy. That was arguably the best decision I made in my fitness journey. Roy is so knowledgeable and passionate about what he is doing that it just made it easy to get into working out even more. But I think even more than that Roy is a great guy. From picking up clients to give them an opportunity to train to just checking in with them to make sure everything is going well. All in all I think Roy and In-Tension Training was a very impactful decision for me in my pursuit of my goals.
Gavyn Schacher
Gavyn Schacher
2023-01-29
I trained with Roy during the 2022 winter and spring. His coaching style of compassion and learning really helped me to further my performance off and on the field. I always am looking for the why and reasoning behind stuff and Roy was great at explaining and showing the bigger picture. I have since committed to a college to play baseball next year and would say he played a strong role in making that possible.
Anton Jahn-Vavrus
Anton Jahn-Vavrus
2023-01-28
Intension Training has changed my life and made me the man I am today. Through quality exercise programming and support I have gained 25lbs of muscle and become a much healthier, stronger, athletic, and well recovered individual. Jen and Roy are some of the best people I have ever met and when you join their team, you are destined to grow beyond what you think is possible. Cannot speak highly of them both enough and all of the services and programs they provide. 4 years in and I have no intension of leaving. Join me and join the team!
Vance Barnes
Vance Barnes
2023-01-28
I worked with Roy in my time training before the NFL draft. His best quality as a trainer is his wide range of knowledge on performance training and his ability to connect with his athletes. Roy does a great job of creating a great atmosphere where you know you’re getting elite work in on the performance side but it doesn’t feel like just another workout. Every session something new is brought to the table & he does a great job of explaining how every movement is beneficial to what your specific goals are. I highly recommend him to anyone from pro athletes all the way to someone just trying reach their fitness goals.
Matthew Jenkins
Matthew Jenkins
2023-01-28
My training with Roy over the last two years has been great. He listened to my needs and started me on the path to achieving my goals by building a solid foundation. My goal was never to get big and swole, but to be a stronger version of myself, and I feel like that has been achieved. Naturally, over time I have seen physical changes but what I’ve really noticed is that I’m stronger and have better range of motion than before we started. As an “unconventional” athlete in activities like skateboarding and Brazilian Jiu Jitsu, I’ve seen gains in strength, stability and balance as well as a reduction in recovery time from injuries. I’m able to handle the bigger, stronger opponents on the mats much more easily now that I have these attributes to add to my technique. Thanks Roy!
Ben Murray
Ben Murray
2023-01-28
Roy is the best trainer out there. Very professional and his knowledge of not only exercise, but all aspects of physical health goes above and beyond any standards you may have. Had the pleasure of working with Roy the past 3 summers and I was able to make incredible progress in just a few months time. Everything he has you do has a purpose. Couldn’t recommend someone more.
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