IRL Performance Coaching

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Canada
Halifax, NS
IRL Performance Coaching

MSc. Biomechanics, Performance Coach & Clinical Exercise Physiologist

I use science & technology to maximize athletic performance

1000+ Athletes Evolved.

FREE week of training: https://www.irl.coach/free-week

11/03/2026

If you haven’t played a sport in 5-10+ years, you’ve probably lost most of your athleticism.

The good news is it comes back faster than you thing.

Jumping, sprinting and moving quickly aren’t just for athletes. They help lower your injury risk, make everyday life easier, and keep you feeling capable as you age.

Research shows we lose power (how quickly we can produce force) faster than we lose strength, and our fast-twitch muscle fibres shrink the most when we stop using them.

Power is also more closely tied to staying mobile, avoiding falls and staying independent later in life than strength is.

You don’t need to join a rec league or even go to a gym to get it back. You just need 20-30 minutes and a bit of open space.

1️⃣ Jump High: Vertical jumps, approach jumps or box jumps. Just try to get as high as you can.
 2️⃣ Jump Far: Broad jumps, bounds. Mark your distance every rep. It tracks your progress and gives you a target to beat.
 3️⃣ Jump Fast: Plyometrics. Start with low-intensity pogos or skips to get your Achilles ready for quick ground contacts, then work up to higher-intensity pogos and drop jumps.
 4️⃣ Sprint: Not jogging, actual all-out sprinting. If it’s been a while, start with 5-10m and build distance and volume over time.

📋 Sample day (1–3x per week)

1) Low-intensity pogos: 2 x 15
2) Vertical Skips: 2 x 20m
3) Vertical Jump or box jumps: 3 x 5
4) Broad jumps (marked): 3 x 5
5) Sprints: 6 x 10m

Rest fully (~30-60s) between sets. This is about quality and sp*ed, not getting tired.

Want help building this into your training? Send me a DM.

*edtraining

10/31/2026

Calm before the storm.

10/27/2026

Every athlete starts somewhere. Let’s build what comes next.

Comment “TRAIN” for more info 💬

*edtraining

10/26/2026

Off-season training starts Nov 16.

I put the sign up link in the comments below.

The season takes a lot out of you. Months of games, practices and travel leave most athletes beat up, tighter and weaker than when they started.

Before we load heavy and move fast again, we rebuild the base.

Phase I: Build is 5 weeks of restoring mobility, tissue quality and work capacity, and getting back the strength and muscle the season took.

While it is the shortest of my off-season phases, it plays a critical role in laying the initial foundation for more intense off-season work. The program is open to any sport and experience level.

What’s included:�→ Pre & post force plate testing�→ Daily performance monitoring�→ A sport-specific program�→ At-home mobility & recovery

Three ways to train:
→ In-person: 1-4x a week in Halifax
→ Online: the full 4-day program (or 3 day option) from your own gym
→ Hybrid: In-person sessions plus online days to finish the week

Groups are organized by sport, experience and availability. Earlier sign-ups get priority for session times. Spots are limited.

📅 Nov 16 - Dec 19
📍IRL Performance - 6940 Mumford Road

Sign up link is in the comments.

10/23/2026

Being strong will always be useful..

For a multitude of reasons.

& frankly, if you haven’t put in a good 2+ years of developing a foundation of general strength..

You have no business worrying about whether the exercises you’re doing are “translating to your sport”.

10/22/2026

Smart training when you’re young isn’t about treating your body like it’s fragile - it’s about keeping you feeling young when you’re not.

In your teens and early 20s you’re more resilient.

You recover quickly, you haven’t built up years of accumulated stress yet, and as a newer lifter you can push volume and intensity further than is sustainable and still get away with it for a while.

That window doesn’t stay open.

As you become more trained, your nervous system gets better at recruiting muscle, which means each session creates more stress and more damage than it used to.

Your tolerance for reckless training goes down just as your ability to produce force goes up.

Then life adds its own load: work, family, less sleep, less time. The gym can’t be your entire world anymore.

Everyone has to train smarter with age. The difference is that the people who feel great at 40 didn’t start being smart at 40.

They managed volume, respected recovery, and built resilient tissue years before they needed to, regardless of whether they’d ever been injured.

And the payoff is real:

- Muscle mass declines roughly 3–8% per decade after 30, and faster after 60. Strength you build and keep now is a buffer against that.

- Higher muscular strength is consistently linked to lower all-cause mortality, independent of cardio fitness.

- Grip strength alone is a better predictor of mortality than blood pressure in large international studies.

- Just 30–60 minutes a week of resistance training is associated with a 10–20% lower risk of early death.

- Tendons and connective tissue adapt more slowly than muscle, which is exactly why pushing loads your muscles are ready for (but your tendons aren’t) catches up with people.

Some will say holding back means you’re not reaching your potential.. but this is a long game.

Backing off 10-20% today to buy yourself an extra 10-20 years of training is one of the best trades you’ll ever make.

If you love this as much as you say you do, train like you plan to be doing it for life.

Feat. Arnold Schwarzenegger Chris Bumstead Tristyn Lee Ronnie Coleman

10/21/2026

A winning season is built in the off-season.

IRL Off-Season Training is back for 2026–27, and open to all sports.

Football, soccer, basketball, baseball, lacrosse, track, hockey, gymnastics, and more.

Middle school to pro.

Each athlete with their own program based on their physical needs, sport demands, & goals.

Four phases, one ultimate objective: show up game-ready.

I. Build (Fall): muscle, strength, mobility, and work capacity
 II. Forge (Winter): muscle, strength, power, and movement quality
 III. Ignite (Spring): max strength, power, and sp*ed
 IV. Prime (Summer): peak for competition

Every athlete’s performance is tested & monitored during the entire process using pro-grade sport science technology to ensure maximal results are achieved.

More info coming soon.

**Spots are limited**

💬 Comment BUILD to get first access before sign-ups open publicly.

10/19/2026

Supplements are the last piece of the puzzle.

Unless you have a real deficiency, supplements exist to “supplement” your diet, to fill the gaps food can’t easily cover.

None of them come close to dialling in the basics. Start here:

😴 SLEEP
* 7–9 hrs a night (8–10 for teens)
* Same wake time every day, weekends too
* No caffeine within 8 hrs of bed. Even 6 hrs out, it can cost you an hour of sleep
* Cool, dark room. Phone out of reach

🏋️ TRAINING
* 10–20 hard sets per muscle per week
* Take sets within 1–3 reps of failure
* Train each muscle 2-3x/week
* Add weight or reps over time

🧠 STRESS & FATIGUE
* Cut training volume by 30–50% if repeatedly exhausted during sessions
* Walk daily. Low-intensity movement helps recovery
* Sleep, mood and performance all down for a week+? cut intensity as well

🥩 NUTRITION
* Protein: 1.6–2.2 g/kg per day (0.7–1 g/lb)
* Spread over 3–5 meals, 30–40 g each
* 5+ servings of fruit and veg daily
* 25–38 g of fibre

💧 HYDRATION
* ~2.7 L/day for women, ~3.7 L for men, more if you train a lot
* Aim for pale yellow p*e
* Long or sweaty session? Add electrolytes

THEN supplements.

Can’t hit your protein with food? Use protein powder. It’s just food in a convenient form.

Creatine monohydrate is one of the best-researched supplements out there. Take 3–5 g a day, every day. No loading needed, and timing doesn’t matter. Just be consistent.

Think you’re deficient in something? Get bloodwork before you buy anything. Vitamin D is a common one during dark winters hours.

None of these are magic, and they’ll move the needle far less than nailing the basics.

Stop majoring in the minors.

Go to bed earlier, eat your veggies, and act like you want it as much as you say you do.

10/16/2026

We’re all just slaves to the algorithm I guess

*edtraining

10/15/2026

Comment “In-Season” for a free week of in-season workouts

The heaviest lift of the in-season week, built so my football guys walk out strong, not sore.

This day can go anywhere from 3-5 days out from your next game, depending on your schedule. The goal is to keep strength and power high with heavy loads moved fast, without piling on fatigue that carries into game day.

Most of the soreness and muscle damage from lifting comes from the eccentric loading through deep ranges where the muscle is stretched under load. Earlier in the week we have time to recover from that. This close to a game, it’s what leaves you flat.

So this day is built around removing those things.

→ Bench from pins. The safeties cut about a third of the range, and we don’t over-control the way down. All the work goes into the press.
→ Pin squats between a quarter and half squat. Shallower range means more weight moved with real sp*ed, in positions a lot closer to how you actually play.
→ Hamstring isometrics instead of RDLs or Nordics. You keep the strength without the eccentric damage.
→ Plyos and power work to keep you moving fast
→ Low volume across the board.

Deep ranges and higher volume still have a place in-season. They just go farthest from the game.

Here’s the full workout with sets & reps:

UPPER STRENGTH + POWER
A1. Bench Press from Pins – 3 × 5
- 2mins rest -
A2. Single Arm DB Push Press – 3 × 5/side

LOWER STRENGTH + POWER
B1. Pin Squat (Quarter Depth) – 3 × 5
- 2mins rest -
B2. Drop Jump – 3 × 5

ACCESSORY
C1. DB Row – 2 × 8
C2. Nordic Hamstring Curl Isometric – 2 × 30s
C3. DB Arm Bar – 2 × 8/side

*edtraining *edandagility

Address

Halifax, NS

Website

https://beacons.ai/irl.coach

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