Book Private Strength-and-speed Lessons with Coach Cote

I am a dedicated sports professional and coach with experience across high school, collegiate, AAU, and professional sports environments. Currently serving as an Assistant Track & Cross Country Coach at Pembroke Pines Charter High School, I specialize in developing middle-distance athletes while contributing to a program that has reached back-to-back state championship appearances. My coaching approach emphasizes athlete development, discipline, and competitive readiness, while prioritizing safety and long-term growth.

In addition to coaching, I bring a diverse background in sports performance and operations. As a Fitness Instructor at F45 Training, I design and lead high-energy cardio, strength, and hybrid sessions for athletes of all levels. My experience also includes working with the Florida Panthers in guest experience and event operations, where I help manage large-scale events, ensure safety, and deliver a high-level fan experience.

I have also held roles as a Graduate Assistant Coach at Nova Southeastern University and co-founded an AAU track program, where I helped train and mentor athletes ages 5–18 while growing participation through community outreach and recruiting. My foundation in sport management is supported by a BSBA in Sport & Recreation Management and an MBA focused on Sports Revenue Generation, with a second MBA in Sports Leadership currently in progress.

Overall, I am passionate about developing athletes on and off the field, building strong programs, and creating positive, high-performance environments through leadership, organization, and a commitment to excellence.

I help athletes maximize their performance by focusing on speed development, race strategy, and proper technique. Through structured, high-intensity training and individualized coaching, I identify weaknesses and turn them into strengths. I emphasize discipline, consistency, and mental toughness so athletes are prepared to compete at a high level. Whether you’re looking to improve your times, build endurance, or gain a competitive edge, I provide the tools, accountability, and environment needed to elevate your game.

Every session is structured with purpose, focusing on preparation, performance, and recovery to help athletes improve consistently and safely.

Warm-Up

We start with a dynamic warm-up to get the body ready and reduce injury risk. This includes light jogging, mobility work, and dynamic stretches, followed by sprint drills (A-skips, B-skips, high knees, etc.) to reinforce proper mechanics. We then progress into build-ups/strides to prepare for higher intensity work.

Main Workout

The focus of the session depends on the day:

Hard Workout Days: Interval training (ex: 600s, 500s, 400s, 300s) at high intensity with full recovery to build speed endurance and race-specific fitness.

Technical Days: Sprint mechanics, starts, pacing work, and race modeling to improve efficiency and execution.

Gym/Strength Days: Weight training, plyometrics, and core work to build power, explosiveness, and injury resistance.

Each workout is intentional and tailored to the athlete’s event group and development level.

Cool Down

We finish with a proper cool down to promote recovery. This includes light jogging, static stretching, and sometimes mobility or core work. We also take time to reflect on the session, reinforce key coaching points, and set expectations for the next training day.

Overall, every session is designed to build stronger, faster, and more confident athletes while maintaining a high standard of effort and accountability.

I am a dedicated sports professional, coach, and former collegiate track athlete with experience across high school, collegiate, AAU, and professional sports environments. My background combines athlete development, performance training, and event operations, allowing me to bring a well-rounded and high-level approach to coaching. Currently, I coach track & cross country at the high school level while also working in fitness and professional sports, helping athletes and clients improve performance through structured, intentional training. As a HYROX athlete, I continue to compete and apply advanced methods that blend speed, strength, and endurance.

Key Accomplishments:

Coached a high school cross country program to back-to-back State Championship appearances

Co-founded and helped grow an AAU track program, recruiting 40+ athletes through community outreach

Served as a Graduate Assistant & Assistant Coach at the collegiate level, supporting training, operations, and athlete development

Developed athletes across youth, high school, and collegiate levels in track & field and cross country

Gained professional sports experience with the Florida Panthers, contributing to event operations, safety, and guest experience

Certified Personal Trainer with experience leading high-intensity group fitness (F45 Training)

Earned an MBA in Sports Revenue Generation and currently pursuing an MBA in Sports Leadership

Built a diverse skill set in coaching, strength training, event operations, and athlete performance development

The best coach I ever had was my high school coach, Gerardo Santiago—better known as Coach G. He played a huge role in shaping not only the athlete I became, but also the coach I am today. Coach G taught me how to push past my limits, even when things got uncomfortable, and to never settle for where I was. His mindset was simple but powerful: always keep striving to get better.

What stood out most was his emphasis on training with purpose. Every workout, every rep, and every detail had meaning behind it. He made sure we understood that success didn’t come from just going through the motions—it came from intentional work, discipline, and consistency.

I carry those lessons with me in my coaching today. The standards I set, the way I structure training, and the mindset I try to instill in my athletes all reflect what I learned from Coach G: push your limits, stay disciplined, and always train with purpose.

I’m a former collegiate track athlete turned coach and HYROX athlete, bringing firsthand experience from both high-level competition and performance training. My background in track gives me a deep understanding of speed, race strategy, and discipline, while my transition into HYROX has expanded my approach to include strength, endurance, and functional fitness.

As a coach, I combine these experiences to develop well-rounded athletes who are not only fast, but also strong, durable, and mentally tough. I’ve been in the position of the athletes I coach, so I understand what it takes to train, compete, and improve at a high level. That perspective allows me to connect with athletes, push them effectively, and guide them with purpose.

I’m passionate about helping athletes reach their full potential by creating a structured, high-energy environment built on accountability, consistency, and growth—both on and off the track.