SMASH's Strength Lab

SMASH's Strength Lab Personal Coaching and Consulting
Lead by CPT SMASH - fitness training and nutritional consulting For more about me...read on.

SMASH's Strength Lab located at 1427 Ogilvie Road, Unit B6, Ottawa, Ontario where (CPT SMASH) trains an exclusive group of clientele interested in improving their physique, getting stupid strong and crazy fit! We specialize in semi-private groups to get the most dynamic training possible, while still maximizing intensity and focus towards individual goals to an individuals training. Training is o

ffered in both private and semi-private groups, depending upon time availability. I can even accommodate anyone out of area with my online training service as well. https://captsmash.trainerize.com

If you like what I stand for and are interested in physique competitions, sport specific training or simply want to get results from your training endeavors shoot me a message. Jess “Captain Smash” Howland grew up in a small town in Lakeview, Oregon. Athletic in multiple disciplines while in school, Jess’s education is in Exercise Science, while constantly learning and pushing the envelope on training and trying out new nutrition methods. He competed in two local bodybuilding shows sponsored by Gold’s Gym, before graduating from Oregon State University with a BSc in Exercise Science. Certified by the National Sport and Conditioning Association (NSCA-CSCS) to be a certified strength coach, and became one of the top selling personal trainers at Gold’s Gym. Over the past 13 years, Captain Smash was a Officer enlisted in the US Armed Forces, in the constant personal pursuit of optimal human performance. As a personal coach, his focus is on resistance training, running, sprinting, dragging and pushing heavy objects, cycling, hiking and all those other crazy activities that most people regard as insane. Now CPT SMASH pursues new adventures in powerlifting, picking things up and putting them down, while managing part-time coaching, full time food prep and coordinating for the Vermont National Guard as Health and Wellness Coordinator for the VT NG. Like his page to keep his exploits on your front line and feel free to reach out if interested in training with the one and only, CPT SMASH.

Military discipline. NSCA coaching. Real results.I’ve trained people through injuries, plateaus, and life chaos, and I k...
05/23/2026

Military discipline. NSCA coaching. Real results.

I’ve trained people through injuries, plateaus, and life chaos, and I know what actually works. My background in the Army, competitive lifting, and strength coaching taught me this. No fluff. Just a plan built for you.

If you want a coach who can back up every rep with experience, come talk to me at SMASH’s Strength Lab. 💪

Your hinge is leaking strength.If your low back lights up before your glutes do, the fix usually starts with better brac...
05/23/2026

Your hinge is leaking strength.

If your low back lights up before your glutes do, the fix usually starts with better bracing and cleaner hip drive.

Brace first. Push the hips back. Keep a neutral spine. If you feel pain, stop and regress, then get it checked by a pro.

Want me to break down your deadlift setup? Comment "HINGE" and I’ll post the next step.

Your deadlift starts before the bar moves.Brace hard, set your lats, and pull the slack out first. That keeps your spine...
05/22/2026

Your deadlift starts before the bar moves.
Brace hard, set your lats, and pull the slack out first. That keeps your spine stacked and your power going into the bar, not into a sloppy first rep.

If your low back always feels crushed, your setup is the problem. Save this, then book a form check if you want cleaner pulls. Consult a pro if pain shows up.

Military discipline. Certified coaching. Real strength.I’ve trained in the Army, on the platform, and in the gym. That m...
05/22/2026

Military discipline. Certified coaching. Real strength.

I’ve trained in the Army, on the platform, and in the gym. That mix taught me one thing fast. Cookie-cutter plans don’t build lasting results.

At SMASH’s Strength Lab, every client gets coached with purpose, not guesswork. If you want expert eyes on your training, send me a DM and let’s talk.

05/21/2026

That deadlift changed everything today.

Big pull. Bigger mindset.

This is what happens when the work stacks up, the coaching stays honest, and the crew shows up loud. If you’ve been waiting for a sign, this is it.

Want results like this? Book a consultation at ottawastrengthtraining.com and let’s get to work.

Jesse Smash Howland

Strong knees start with smart ankles.Most people blame the squat, but the real limiter is often ankle mobility. If your ...
05/19/2026

Strong knees start with smart ankles.

Most people blame the squat, but the real limiter is often ankle mobility. If your heels pop up or your knees cave, your body is borrowing from somewhere else.

Fix the base first, then load the movement. Want a quick mobility check? DM me and I’ll point you in the right direction.

Jesse Smash Howland

More work doesn’t always mean more progress.Your body adapts when stress is followed by recovery. Push the load, then re...
05/16/2026

More work doesn’t always mean more progress.

Your body adapts when stress is followed by recovery. Push the load, then rest and rebuild.

That’s how strength sticks. If pain has changed your movement, regress the exercises and then we'll find a way to work around it, while pursuing other options that will benefit your body.

We have a full team of professional massage therapists, ART practitioners, and various other therapists to get you back on track with your journey.

Want coached progress, not guesswork? Book a session at SMASH’s Strength Lab.

Ring work looks simple.Until you try to keep your ribs down, glutes on, and shoulders packed while everything shakes.Tha...
05/08/2026

Ring work looks simple.

Until you try to keep your ribs down, glutes on, and shoulders packed while everything shakes.

Thats why we use it.

If you want stronger shoulders, better control, and fewer nagging aches, earn your positions first.

Ottawa crew: want a plan built around your body and your goals?
Message the page and well book a consult.

Most trainers have a cert. I have a career.Thirteen years as a US Army Captain taught me what most gym programs never wi...
05/07/2026

Most trainers have a cert. I have a career.

Thirteen years as a US Army Captain taught me what most gym programs never will. Real performance is built under pressure, not comfort.

NSCA-CSCS certified. Competitive powerlifter and natural bodybuilder. Every program I write carries that weight.

If you want a coach who's actually lived it. come train at SMASH's Strength Lab.

Book your first session at ottawastrengthtraining.com

PRs don’t happen by accident.They happen because you show up when it’s boring.You do the warm-ups.You own the positions....
05/07/2026

PRs don’t happen by accident.

They happen because you show up when it’s boring.
You do the warm-ups.
You own the positions.
You add 5 lbs and earn it.

If you want to get stupid strong (and stay healthy doing it), that’s the whole game.

Ottawa crew: want a coach watching the details?
Message the page and we’ll book a consult.

Address

726 Industrial
Ottawa, ON
K1J8M7

Telephone

+16138899198

Website

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