Book Private Track-and-field Lessons with Coach Christopher

I’m CJ Dean, a coach, mentor, and certified personal trainer (CPT) specializing in strength and conditioning. Originally from Minneapolis, Minnesota, I’ve been surrounded by athletics my whole life—my uncle played in the NBA, my father trained for the combine, my sister ran track at the D1 and D2 level and was an All-American, and my brother played D1 and D2 basketball. I’ve competed in football and basketball throughout high school and AAU, played AAU volleyball, and trained year-round in track and field, giving me firsthand experience in multiple sports at a high level.

I’m also a student at Louisiana State University, maintaining a 4.0 GPA while pursuing a major in Art and Design with a concentration in Architecture, and a minor in Real Estate Design, Development, and Construction. Beyond athletics, I’ve had the opportunity to travel internationally, including a month in Kenya, and I’ve served as a lead mentor with my father’s nonprofit, The Man Up Club, developing young African American boys into men.

As a coach and mentor, my mission is to help athletes build confidence, unlock hidden potential, and push past their mental and physical limits. I care deeply about fostering strong personal relationships with each athlete while guiding them to perform their best, on and off the field. My experience as a top-level competitor and my background in multiple sports allows me to bring both expertise and passion to every session.

I help athletes build strength, speed, and endurance that you can’t get in regular practice. My workouts push you hard—sometimes to the point of discomfort—because that’s how progress happens.

Strength & Power: Target quads, hips, glutes, and flexors to boost explosiveness and stability.

Running & Conditioning: High-intensity intervals, treadmill sprints, and band work to improve speed, stamina, and total-body coordination.

Technique & Form: Build muscle memory and efficiency in every movement.

Recovery Work: Stretching, mobility, and active recovery to prevent injury and keep you performing at your best.

Every session is structured, measurable, and designed to help you reach your peak. I push you, hold you accountable, and track progress so you see real results.

Each session is 45 minutes of high-impact, results-driven training. I tailor every workout to your current level, focusing on strength, speed, endurance, and technique.

Warm-Up: Dynamic movements and cardio to prepare your body and maximize performance.

Main Work: Circuits, supersets, or set-by-set exercises targeting key muscles and running mechanics. I track time-based sets to push intensity and measure progress.

Finisher & Cool-Down: Recovery, mobility, and stretching to prevent injury and optimize performance.

With my guidance, every movement is purposeful. I push you hard, perfect your form, and make sure each session builds measurable results you can feel.

The best coach I’ve ever had is Patty, who I met my junior year of high school. I had been running track since I was a kid, mostly in the 200m and 400m, but I had never hurdled—and honestly, I didn’t want to. Patty saw potential I didn’t even see in myself and told me, “You can be their greatest hurdler.”

That first year, I went from falling over hurdles to placing among the top in the state—all while juggling a sprained hamstring that season and recovering from a broken hip the year before. Patty pushed me hard, taught me technique, form, and discipline, and held me accountable both on and off the track. She was there at all hours, making sure I had access to the track, checking in on school, and challenging me to be better every day.

Her guidance didn’t just make me a better athlete—it gave me the mindset, work ethic, and knowledge I carry into my coaching today. Everything I learned from her, I now pass on to the athletes I train, helping them push past limits and reach their full potential.

I’m committed to helping athletes reach their full potential, both physically and mentally. I bring elite-level experience, leadership, and proven results to every session, and I tailor workouts to each individual’s goals and abilities. I push hard, focus on proper technique, and prioritize safety, recovery, and consistency. Above all, I’m invested in every athlete I train and will help them grow not just as athletes, but as confident, resilient competitors.