Welcome
Athlete Home Page
Welcome aboard!
This page will guide you through how we’ll work together and what you can expect from your coaching journey.
You’ll find clear info on how we communicate, how check-in & feedback & Links for all the services work to make sure you’re set up for success.
Take a few minutes to read through. Once you’ve got the essentials, you’ll be ready to start strong and hit the ground running.
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High communication response time (within 24 hours).
Working days: Monday to Saturday. -
All training check-ins must be sent within 24 hours of the session.
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Programs will be written one full block at a time and updated weekly as needed.
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At the end of each block, clients can book a 20-minute call to discuss training matters. Calls must be booked by the client at least a few days in advance.
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Gameday handling and planning are included, covering competition strategy, warm-up routines, and mental preparation.
Note: out-of-state competitions may vary depending on travel logistics and scheduling.
Exercise Database
This playlist is for you. your go-to exercises to for rehab and spesific movements in your program. Each video shows how to do the movement properly, with cues and constraints. Use these exercises alongside your training plan to stay on track and keep progressing.
For each training session check-in, please include the following minimum requirements:
1 Video of your top set of each SBD lift
1 Video of your back-off sets of each SBD lift
1 Video Last warm-up while in Competition prep or for Heavy singles/top sets
The weight of each video, RPE & Last warm-up for heavy singles
Feedback on how the session felt, including:
Intensity (heavy, light, fatigued)
Which muscles felt sore or fresh
Any lack of power or explosiveness (“not much pop”)
If you experience pain, specify exactly where and during which movements
All communication regarding coaching and check-ins will be via WhatsApp link below ⬇️
Check-ins
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Squat
-top set 120 x 7
- back off 140x 7
May have overshot abit with the weight since it was rpe 4 and 5 but was not a struggle. If anything I rushed my reps with the first set and reallly fixed up my form second set since my stack wasn’t the best in the first set. Other than that squats are feeling how they should be at these weights.
Bench
- top set 100x1 rpe 6
- back off 90 x 5
Bench strength now compared to beginning of first block has shown some major improvements and I’m aiming to keep the chest nice and tall and having my breath hold for multiple reps. Bar is comfortable in my hands and I don’t feel like I’m always repositioning my shoulder
Deadlift
- top set 175x1
- back off 140x8
By far the best my dead’s have ever felt and maybe cause I did have a little long of a break to recover.
Make sure all entries are completed before the end of each week. Ensure you fill in your program with weights used and RPE for each set.
Added features include:
RPE calculator
Macro cycle planning
Nutrition tracking
All programming will be completed via the Google Sheets (Program will be sent to email shortly) ⬇️
Programming
Movement Preparation
1. Soft Tissue, Mobility & Raising Body Temperature
Any light movement that increases heart rate and gets the body warm, such as:
AirBike
Treadmill walk
Light rowing
Walking laps of the gym
Light dynamic movement
Foam rolling and prehab/rehab drills to improve range of motion, reduce stiffness, and prepare the body for loading.
2. Positional & Technique Drills
Light movement patterns that reinforce correct positioning before adding weight, e.g. hip hinges, bracing drills, shoulder positioning, active range drills, etc.
3. Barbell Warm-Ups & Percentage Jumps
Gradual loading leading into your top working set. Each set should feel smooth and technically solid, building confidence without unnecessary fatigue.
Percentages progression to the top set
40%
60%
77.5%
85%
92.5% (Last warm up)
100% (Top set)
Example progression to the top set of 150 kg
60 Kg
100 Kg
120 Kg
130 Kg
140 Kg
150 Kg (Top Set)