Coaching Plans

• Detailed written instructions outlining proper stance, set up, breathing, and focus points to properly execute each exercise.
• Explanations of important training terms and how to use them effectively (e.g. maximum adaptive volume, relative perceived exertion, giant sets, supersets, etc.).
• Shared workout log to document progress in terms of strength, mobility, and other significant factors.
• Mobility routine which addresses your muscular imbalances and will help prevent injuries
• Bi - weekly check ins to ensure satisfaction and safety (option to record and send training videos to confirm correct form)

Unaccustomed to lifting in the lower rep ranges? Does the thought of doing a 5x5 on squats instead of your regular 3x10 throw ya into a tizzy? ;)

If you've gotten bored of the leg press, the machines, and the cables try this beginner to intermediate strength program. This plan is a 4 days per week full body split centered around the powerlifts.

Plan goals:

• Build physical strength and improve confidence and familiarity of powerlifting technique
• Extend understanding of self regulation
• Prevent and manage postural issues that may derail progress

For those of you who have a minimum 1 year of consistent weight training and wish to hone your powerlifting technique even further, such as developing the mental tenacity it takes to perform some well executed doubles at an RPE of 9 on deadlifts, this 4 days per week, full body program is for you. 

Keep in mind this a strength program, NOT a powerlifting program. You are not maxing out your lifts at the end.

Plan goals:

• Extend understanding of auto regulation using Relative Perceived Exertion and related methodologies for longterm success
• Progress the intermediate lifter's strength and confidence in the 2-5 rep ranges
• Improve confidence and familiarity of powerlifting technique
• Prevent and manage postural issues that may derail progress

Can't decide between strength or hypertrophy?

If your CNS is fried from lifting heavy, or your delts are dying from too much volume, this powerbuilding program might be the solution.

Starting in a hypertrophic phase, this program takes you through a balanced full body workout 4 days a week, as well as 1 one mobility day to keep your joints supple and your movements majestic.

No but seriously, it will progress your strength and hone your technique in  regards to the powerlifts, increase your overall awareness of posture, breath, muscle mind connection, as well as address overlooked strength discrepancies or mobility issues.

While the overall program places emphasis on the powerlifts and core, each workout includes a hip dominant movement, a knee dominant movement, a major push, major pull, and a balanced set of accessories to bring up your arms, delts and calves throughout the week!

Zero gym experience? 

Zero exercise confidence? 

Zero gym equipment?

Zero problem! 

If you have little-to-no gym experience, or have been exercising inconsistently for a few years and are wanting something simple to get your conditioning back.

This workout plan may be the golden ticket you're looking for to get you aboard the Fitness Express ;)

Plan's goals:

• Elevate client's understanding of the necessity of muscle priming and recovery 
• Build and shape less dominant muscle groups
• Progress the individual's capability and confidence in new ranges of motion
• Improve body awareness and overall athleticism (flexibility, strength, power, and endurance).
• Prevent and adjust current or potential muscular imbalances brought on by overtraining

This program was inspired by most people's desires in regards to shaping their physique. This hypertrophy-based 5 day a week program is an amalgamation of my experience in prepping clients for bodybuilding shows, and makes use of many training and recovery techniques such as muscle-mind connection and relative perceived exertion. 

Plan's goals:

• Build and shape less dominant muscle groups (such as the glutes and delts) while maintaining strength and stamina.
• Elevate client's understanding of the necessity of muscle priming and recovery.
• Progress the intermediate lifters capability and confidence in barbell movements.
• Extend understanding of auto regulation using Relative Perceived Exertion and related methodologies for longterm success.
• Prevent and adjust current or potential muscular imbalances brought on by overtraining.