I've been there and I am here to try to help you not waste your time. ⁠ ⁠ Without knowing more on the intention and true purpose of the information posted, you cannot know if that info can help you out. ⁠ ⁠ It probably won't hurt you more or decrease your strength, but it probably will waste even more weeks of effort from you. ⁠ ⁠ Ultimately, it is up to you if you want to keep spinning your wheels or actually get the rubber on the road.

Goals set the pace and path.⁠ ⁠ No goals is a shot in the dark.⁠ ⁠ Don't go blind in the dark. ⁠ ⁠ DM me if you are serious about achieving what you want.

Things West Side taught me part ?⁠ ⁠ You can work harder than you think. The problem is when you go hard each and every set for each exercise for every session.⁠ ⁠ West Side has been implementing heavy singles in it's training methodology for longer than I've been alive and a lot of them are still being competitive. ⁠ ⁠ If there is one thing you can take from that, doing heavy singles won't burn you out. In fact, I look at it like a way to semi-test the waters to see where your "cup" is at. Then, you can base the rest of your training based on that!⁠ ⁠ It's all data and intervention.

If you don't set goals, how do you know where you need to go?⁠ ⁠ That is why I put that in my intake form for my new clients/athletes. ⁠ ⁠ I then meet with you after to discuss these more in depth and I then formulate notes in the coaching platform to review when I update the programming. ⁠ ⁠ This helps keep the athlete and I on track and helps do a audit of the progress that has been made as well. ⁠ ⁠ If you don't write down your goals and reverse engineer them, I highly suggest you start. ⁠ ⁠ And if you need help going further into your goals, or you feel like you need help achieving them, feel free to DM me!⁠ ⁠ Those who know what they want and are willing to do the work are the athletes I've worked with that have made the most progress.....and I don't think that is a coincidence. ⁠ ⁠ ⁠ Join my exclusive email list for future updates and offers!⁠

Here it is. ⁠ ⁠ Everyone wants to know what program they should do, which one is the best etc.⁠ ⁠ My view is that there is no perfect program, there is a lot more to it than just assigning a program. ⁠ ⁠ What works is a program you find fun, that follows standard principles, one that assess results to see it's effectiveness, and one that fits into your schedule and resources. ⁠ ⁠ But alas, people want the gold standard stuff for free. While I can't give away training for free, I am just going to point you to where you don't have to pay for any program. ⁠ ⁠ Lift Vault is a plethora of free programs that are put up on google sheets of just about every program you can imagine. You can even filter out results if need be. ⁠ ⁠ Like I always say, I'd rather you find ways to keep moving than not. So, here ya go. It's a simple google search away!

For those new followers here. ⁠ ⁠ My first year of grad school I developed some significant low back pain. I had asked professors, classmates, MDs, chiro friends....everyone. ⁠ ⁠ I feared sneezing, slipping (it was winter), lifting, getting out of bed, sitting and standing for period of time, lab work for school.... I was worried.⁠ ⁠ I had tried it all. Stretching everything, soft tissue work, hip mobility, avoided heavy lifting, joint manipulation..... nothing helped. ⁠ ⁠ I was fearful, tense all the time, tired, and pissed. ⁠ ⁠ Finally, I bit the bullet and reached out to those that did NOT preach all the hot terms that I had tried. They preached still lifting, positive mindset, and hard work. ⁠ ⁠ They are now my mentors and have shaped how I am as a coach and clinician now. ⁠ ⁠ 2 months after getting started on that new path of lifting to help me recover, I signed up for my first official powerlifting meet to show myself I am stronger than I had been made to believe. I had not even fully recovered at that time but I was that confident. ⁠ ⁠ I am a completely different lifter now, I have a different mindset on all things pain and performance. ⁠ ⁠ I am still lifting, still competing, and still having fun. ⁠ ⁠ And you can too. ⁠ ⁠ To show you can do it, you can achieve, you can move.⁠ ⁠ All while still getting training effects in. ⁠ ⁠ If you are ready for that, if you are scared to lift, if you have tried everything...... Please feel free to talk to me. That is what I have made my mission to be, to help those who have been in my old shoes.

If you want to set yourself up for success, you need to layout what that means for you!⁠⁠ ⁠⁠ 1) You have to set a goal to know what you are striving for, and this needs to be specific. For example, it can't just be "get stronger". Have a goal weight or total in mind. Now, with that said, if you are just starting, having the goal of just getting stronger can pass. But for someone with beyond entry level experience, be as specific as you can.⁠⁠ ⁠⁠ 2) Take those goals and break down steps to do them. ⁠⁠ So if your goal is to squat 315 for a 1RM, you should be able to do 275 for 4-6 reps with effort left in the tank. Then find the difference between the working sets you are doing now to what you need to be able to do to reach 275 for 6 reps. Then break down as needed, say if you shoot your hips back in the bottom of the squat, you can make a goal for specific quad strengthening for a specific.⁠⁠ ⁠⁠ 3) Aim your focus at the next step in front of you! This will help build momentum and ease the pressure of the main goal(s). ⁠⁠ ⁠⁠ 4) Last but not least, celebrate! If you don't acknowledge your success, how can you get into the right frame of mind for future success! Then, every so often, re-evaluate where you are and what you need to change to keep going!⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #liftingstudent #powerlifting #weightlifting #injury #dpt #cpt #injuryprevention #strengthlifting #strength #evidencebased #strengthtraining #injurymanagement #backsquat #deadlift #Bench #press #creatine #musclebuilding #painscience #dptstudent #mindset #mindsetshift #mentalendurance #mindsetcreator #championmindset #mindsetwork #mindsetmafia #injurymindset #resilience #extraordinaryresolve

Why you SHOULD still train when working with an injury. ⁠⁠ ⁠⁠ People often think that if they are injured that they have to take time off in the weight room to "heal up". ⁠⁠ ⁠⁠ They often remove the movements that cause pain all-together without attempting different techniques, variations etc. ⁠⁠ ⁠⁠ This can (and usually) back fires, causing a deconditioning and telling your nervous system that it shouldn't move that way. ⁠⁠ ⁠⁠ There is also good news, training and rehab use the same principles, which means, that it is actually encouraged that you still keep training and working out! ⁠⁠ ⁠⁠ In other words, "It's not this or that, it's this and that".⁠⁠ ⁠⁠ In short, let's find a good entry point for you, and progress as tolerated. ⁠⁠ ⁠⁠ Don't get lost in the dichotomy that SoMe leads you to think you can't make progress while dealing with an injury. ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #backsquat #sumodeadlifts #benchpress #bench #powerlifter #training #sickcare #healthcare #sportsrehab #sportsrehabilitation #lifters #powerlifters #skwaats #powerliftingcoaching #strengthcoaching #powerliftingprogram #deadliftsanddoughnuts #deadliftsandchill #homegymlife #homegymworkout #garagegymlife #nerdswholift #powerliftingprogramming #strengthprogram #strengthnoweakness #trainingplan #hyperthrophy #customprogramming #injuryprevention #onlinecoach

Don't make yourself learn it the hard way.⁠ ⁠ Things you need to focus on more:⁠ - consistent training⁠ - sustainable training⁠ - simple progressions⁠ - getting atleast 7-9 hours of sleep ⁠ - fueling for the mission⁠ - having fun⁠ - leaving some in the tank⁠ - drink plenty of water⁠ - working movement patterns⁠ - full ranges of motion (for your needs)⁠ ⁠ Things you don't need to worry about (before mastering the basics):⁠ - super intricate programming⁠ - supplements to optimize sleep⁠ - the proper pre-workout⁠ - fancy protein powder⁠ - training everyday⁠ - pristine technique ⁠ - bar speed⁠ - expensive shoes⁠ - high bar vs low bar⁠ - working specific muscles ⁠ - mobility/ stretching⁠ - and the list can go on and on⁠ ⁠ Once you have the basics down, then you can start to dive deeper into things. But don't skip the things that will give you the biggest bang for your buck.

I got to take my passion to the same place it was created this morning. I got to start weight room testing for my old high school/ club swim team! Big thanks to Matt Ranochak for help setting this up! Excited for this opportunity to use my skills in the same program that started me on this path! Peep the last pic for a really old action shot of me! #squat #squatbenchdeadlift #squatworkout #squatting #backsquat #squats #backsquats #lowbarsquat #highbar #highbarsquat #lowbar #powerlifting #powerliftinglife #powerliftingmotivation #powerlift #powerlifter #powerliftingtraining #powerliftingjourney #gwpl #girlswhopowerlift #usapowerlifting #powerliftingproblems #barbellsquats #powerliftingcoach #powerliftingcoaching #wannabepowerlifter #powerbuilding #powerbuilder #uspapowerlifting #usaplpowerlifting