Get your own Customized 4-week training block designed around your goals and the tools that you want to use. Work on Bodyweight, Kettlebell, and Barbell lifts. Use one or all of these modalities. Train 3-5 days per week. Focussing on 3 Primary Lifts is the most efficient way to spend you time in the gym and develop purposeful strength. For example (Military Press, Pull-up, and Back Squat.) You could spend years building these lifts and gaining strength and muscle size. We can figure out what lifts you want to work on for 8-12 weeks. You have to want to show up for your training. There is lots of room for customization, but it is helpful to stick with the same Push, Pull, and Lower Body lifts for 3-12 months with some intelligent deloads along the way.

Each 4-week block of training is stored in a google sheet. This google sheet is your Training Log. It will contain the 4-week block of training; any notes that we each make along the way; and links to all of the tutorial videos.  A training log is a valuable resource. Over time you will have a great resource to look back on to find inspiration; see what worked best; and a history of Plans that you can go back to in the future if you want to take a break from coaching. This is your Training Log. You will always have access to it and its content. 

All of the lifts that you will work on will have a video tutorial, some of these will come from The Strength Kitchen Youtube library. Other times it will be a custom video to meet the needs of a unique situation. I am always happy to make a video tutorial and the turn around is generally very quick. 

More communication is always better. Always reach out and ask questions. Avoid guessing and assuming. If something is not clear, just ask. Texting is a great communication tool and you will get a response pretty fast. Make videos of your lifts for feedback. Maybe it is just for a spot check, “how does this look?”. Or, maybe it is something specific, “Thoughts on the path of my Military Press?”.  The more we communicate the more progress you will make and that is the most important objective. 

I get excited teaching the big compound lifts. Lifts like the Pistol Squat, 1-Arm Push-up, Barbell Deadlift, Military Press, Ring Dip, and Pull-up variations, just to name a few lifts. Whether you are trying to get your first Chin-up or Push-up; Military Press your half-bodyweight kettlebell; hit your double-bodyweight Deadlift, or learn how to do Ring Dips; count me in. 

A movement assessment is a very helpful tool to identify any low hanging fruit. Sometimes a biomechanical asymmetry or limitation can prevent you from making strength gains or lead to injury. A Movement assessment can help guide us in a direction that helps us make good exercise choices. In the case that you would benefit from specific mobility or stability exercise, we will include those as movement prep or as a daily movement practice that can be done at another time in the day when it is convenient. There are 5 general mobility/exercises that everyone will benefit from, but we will customize these drills to your specific needs. Mobility and flexibility will be addressed, but don’t worry it will not subtract much more than 10-15 minutes of time from your day. And, remember that big compound (multi-joint exercises) are flexibility/mobility work in their own right. 

Bodybuilding and isolation work. Although muscle gain is a normal outcome, this is Strength Training and Skill Acquisition. We can add in some isolation work and back-off sets when it is appropriate, but in general we will avoid failed reps and look at strength as a long game with sustainability as a key metric.  Strength training shouldn’t smoke you and leave you sore for 5 days. You will work, but in a way where you feel like you could have done a little bit more. You are going to walk away from each session with a little bit left in the tank.