suny cortland

  • bachelor of science in fitness development

certified personal trainer

  • issa international sports sciences association

certified speed & agility coach

  • athletics acceleration


  • a decade of wrestling and multiple years of coaching
  • trained d1 athletes at princeton university and d1-d3 athletes at union college


fitness training

  • total body workouts for strength, weight-loss, and toning; can also include explosive and muscular endurance training

strenth & conditioning/sport-specific training

  • specialized workouts that cater to athletes' physical demands for their sport

combatives/self-defense training

  • wrestling, mma striking/grappling, and boxing

technique-focused training

  • caters to perfecting form for specific lifts


I've been in a gym all my life, having my parents always bring me with them when they went to workout. i then moved up from watching to moving iron myself, when i was 10 under the supervision of my father, and fell in love with lifting. i dedicated the next 9 years to lifting and getting stronger for wrestling.

in college i discovered my love for coaching through volunteering with my high school wrestling team. by my junior year i switched from exercise science to fitness development, had several clients, and even judged a powerlifting meet. since then i have had the opportunity to work with princeton university and volunteer with union college, training their athletes.

from my athletic background, i have developed more of a full body approach and have since built upon it with the functional movement screen principles. i am always striving to expand my knowledge to help my clients reach their goals and athletes get to an elite level.

"Success is never owned. It's rented, and rent is due every day."

-Rory Vaden


TESTIMONIALS & Transformations


Incredible 8-week transformation from training with our elite fitness trainer, Thor Lampma: She lost 23 lbs and 21 inches!!

This was all attained from a combination of personal training twice a week, 3 days a week of working out on her own, and of course... healthy eating! The most amazing goals can be achieved if you work hard, stay focused, and remain consistent.

"Thank you Thor for my first training session in about 15 years!" -Cecily