My Approach
My programming and approach to strength training is based heavily on the model popularized by Starting Strength and refined by Barbell Logic, and is strongly influenced by the philosophies of ‘Minimum Effective Dose (MED)’ programming and voluntary hardship popularized by Barbell Logic founder Matt Reynolds.
My program revolves around four primary barbell exercises:
- The Low-bar Squat
- The Overhead Press
- The Bench Press
- The Deadlift
These lifts are used because they provide systemic training stress to the whole body by engaging the most muscle mass (allowing us to move the most weight) over a long range of motion. Other lifts or variations will be integrated into your programming as needed, but I try to keep it simple. I want to get you strong as efficiently as possible, both in terms of work (the movements and weights themselves) and time spent in the gym.
What You Should Expect
Unless you are already an experienced lifter, your initial programming is going to be simple, and require you to train for about 45 minutes, 3 times a week. In the beginning, it will be fairly easy. This is by design. The first couple of weeks are primarily to get you used to the lifts and hone your ability to execute them properly before the weight becomes challenging. As you progress through your initial ‘novice’ stage as a lifter, training will become progressively harder as the weight gets heavier.
Barbell training will refine your body, making you stronger and more capable while also refining your mental fortitude. It is going to get hard. It is going to test your meddle. This will be a challenging experience that at times will push you, frustrate you, and humble you. If you rise to the challenge it will make you a stronger, more confident and more mentally tough version of yourself than you dreamed possible. The journey is hard, but the reward is great.
How Does Online Strength Training Work?
One of the benefits of strength training online is the flexibility. Our schedules don’t need to match up. You can train anywhere and any time you like as long as the necessary equipment is accessible.
When you start training with me, I’ll assign a test workout to assess your current ability and help you get a feel for the ‘Big Four’ lifts (there will be instructional videos provided to outline how the lifts should be performed). You will record the final set for each lift, and submit your videos to me online. I use an app called TurnKey Coach to assign programming, collect your videos, and provide feedback. I will record a video review of your submitted lifts and walk you through the movements while giving instruction and “cues” to help you refine your form as well as provide you with a short written list of the most important things to remember for your next session.
Following the initial test workout, I will provide you with customized programming each week. As you complete your training sessions, you will continue to submit recordings of your final set for each lift along with any commentary or questions you may have. I will respond with coaching feedback within 24 hours for recordings submitted on weekdays or 48 hours on weekends and major holidays. I will make every effort – regardless of weekend or holiday – to ensure that you have feedback from me before your next scheduled training session. Programming adjustments will be made as necessary following each training session.
You will be provided with my cell phone number to contact me if you have an urgent questions or concerns during your lifting session.
Equipment Requirements
You will need access to certain equipment to effectively follow this program. You can complete the workouts in a commercial gym (though some of the Big Box gyms don’t have barbell equipment) or in a home gym.
At minimum, you must have access to the following:
- Squat Rack/Stand or Power Rack with safeties (Smith machines are not permitted)
- An Olympic barbell (standard 45lb, though some lifters may need a lighter bar for the overhead press)
- A flat lifting bench (for the bench press)
- Olympic weight plates (iron or bumper) in increments of 45lb, 25lb, 10lb, 5lb, 2.5lb. About 400lbs total weight should be adequate for most new lifters when they start.
- Barbell collars (for holding the plates on the bar)
- A set of micro plates (at minimum, a pair of 1.25lb plates)
- Weightlifting shoes (Chuck Taylors or another shoe with a reasonably hard sole will suffice temporarily)
Strongly recommended:
- A leather weightlifting belt – 10mm think and either 3″ or 4″ wide
- Chalk