All of our coaching options are customized and built for you from the ground up. Through conversations and a detailed application, we’ll discuss your background and goals before moving forward.
We consult with clients worldwide via video conference. In our one-hour consultations, we take notes and listen to your concerns, needs and goals, evaluate your training history, current situation, and use this info (and your application on our website) to customize your training and nutrition to help you achieve your goals.
Your plan includes an Excel document to track your progress, and also contains training, warmup, nutrition, and yearly planning guidelines. We also equip you with strategies to break plateaus when they arise. You can also utilize this service if you want to pick our brains and don’t need coaching.
We will write your program and assign cardio if applicable to your goals. Programs include exercises, reps, sets, and how to progress. If applicable, they will also include guidelines on RPE, periodization, and planning leading into competition. The details depend on the program and your needs, but include all the information needed to carry out the program effectively.
+ How do we communicate?
Communication for custom training cycles takes place primarily at the beginning and end of the training. You are primarily running the training self-guided, allowing us to offer it to you at a discounted rate. Before beginning, we’ll make sure you have all the information needed to effectively train. Contact with your coach is perfectly okay, but this is far less communication than weekly coaching.
+ What if something changes during training like an injury or change of competition date?
We can make small changes to training and give you freedom to autoregulate loads, build in flexibility and even guide you along the way. Our main goal is to see you succeed. For big changes like change of competition dates or an injury that requires large changes to training, we suggest re-booking a custom training cycle at a discounted rate or working with us to modify things.
While these are one-off consultations, the nature of even low-contact coaching requires we meet again to make changes to training after an initial 8-16 week training plan. We suggest follow-up consultations every 8-12 weeks to keep you progressing and keep your plan customized to your present strength state and relevant to your goals and yearly schedule.
After an initial video conference call where we talk about your goals and athletic past, present, and future, we launch into weekly coaching. We will create a fully customized training plan for you based on your goals, including detailed nutritional, warmup, and mobility guidelines, lifting analysis on an ongoing weekly basis.
+ How is the plan adjusted?
Adjustments occur after sending a weekly progress report via email, and includes any questions you have regarding your training. Building a lasting coach-athlete relationship is at the heart of what we’re doing here, and we firmly believe the coaching process to be an intimate and professional one.
We use a combination of recorded video, email, pictures, voice messages, and video conference calls. We can discuss complex and sensitive topics through video, share resources and answer questions through emails, coach lifting technique and programming with video, and record video messages when tone of voice and non-verbal communication is especially important. It is through the shared experience of all of these avenues of communication that we can better interact and coach our clients.
Consultations are targeted video conference calls designed to solve problems. Whether that problem is your sumo deadlift technique, your understanding of RPE, your desire for mentoring as a coach, or anxiety you feel while squatting, it’s our aim to help you get through it.
We’ll spend the hour talking about your issue(s) of choice and give you concrete action steps you can take home with you.