COAR Strength

COAR Strength 💪🏼Online Strength Training
S&C coach w/ 10+ yrs experience
For HS athletes + adults post-PT who want a clear plan
⬇️ Apply for customized training

👩🏻‍🏫 Chalk Talk: Program Design Series — Step 6 (Final Step!) Rest Periods in Session How long should you rest between s...
05/31/2026

👩🏻‍🏫 Chalk Talk: Program Design Series — Step 6 (Final Step!) Rest Periods in Session

How long should you rest between sets?

The correct answer isn’t always “as little as possible” based on your training goal.

One of the most overlooked training variables is rest periods, yet they can significantly influence the adaptations you’re trying to achieve.

🏃 Youth athletes need adequate recovery to maintain power, speed, and movement quality.

🩹 Individuals returning from injury often benefit from strategic recovery to reinforce quality movement patterns and reduce compensations caused by fatigue.

💪 Postpartum and perimenopausal women may find that managing recovery allows them to maintain training quality, build strength, and better balance overall life stress.

The goal isn’t to be exhausted.

The goal is to create the right stimulus for the adaptation you’re after.

General guidelines:
⚡ Power & Speed = Longer Rest
🏋️ Strength = Moderate to Longer Rest
💥 Muscle Growth = Moderate Rest
🔥 Muscular Endurance = Shorter Rest

Rest isn’t wasted time.

It’s a training tool.

What are your current rest periods? Do they match your training goal?

🇺🇸 Memorial Day 🇺🇸On this Memorial Day, we remember and honor all who lost their lives in service to our country and in ...
05/25/2026

🇺🇸 Memorial Day 🇺🇸

On this Memorial Day, we remember and honor all who lost their lives in service to our country and in defense of our freedoms. ❤️🤍💙

“Greater love has no one than this: to lay down one’s life for one’s friends.”
— John 15:13 ✝️

Thank you to all veterans and active duty service members for the sacrifices made for this nation. 🇺🇸
May God protect, guide, and keep you always. 🙏

05/22/2026

🇺🇸 MEMORIAL DAY WEEKEND SALE 🇺🇸

Summer training starts now. Whether you’re preparing for competition, improving performance, or building a stronger foundation, COAR Strength has new programs ready for all ages and every type of athlete. 💪

🔥 Store-wide sale all weekend (DM for code!)
🏃 Spartan race prep
🎾 Pickleball performance training
🏋️ Athlete strength & hypertrophy development

Not sure one of these programs are right for you? Try out the free sample week!

Train with purpose. Move with intent. Build your foundation.

05/19/2026

COAR Challenge!
How solid is your base of support? 👣💪🏼

This challenge focuses on assessing foot control, stability, and awareness through:
▫️ Big toe Extension & Abduction
▫️ Toe splay
▫️ Isolated big toe raises
▫️ Isolated little toe raises

If the base isn’t stable, everything above it has to compensate. These may look simple, but strong feet create a stronger connection to the ground — improving balance, force transfer, stability, and impact absorption for running, jumping, lifting, and everyday movement. 💥

Struggle with any of these movements? Or see a deficit between feet? Start with 10-15 reps a couple of times a day to work the mind to muscle pathway to build up strength in each foot!

The trunk’s role is to absorb and transfer force across multiple planes of motion — creating proximal stability that all...
05/18/2026

The trunk’s role is to absorb and transfer force across multiple planes of motion — creating proximal stability that allows for distal mobility, power, and efficient movement. ⚡️

Are you training your trunk in ALL planes of motion? 👀

Whether your goal is:
🏃‍♂️ Better athletic performance
⚡️ More efficient force transfer
🛡️ Injury resilience
🤰 Rebuilding core function postpartum
🔄 Relearning neuromuscular patterns after injury

…multi-planar trunk training needs to be part of your program.

The body doesn’t move in just one direction — your training shouldn’t either. 💥

Slide to see some basic options to cover your each plane of motion! Check out my YouTube channel () for more variations and full coaching cues!

👩🏻‍🏫 Chalk Talk: Program Design Series — Step 5Training Loads & VolumesProgramming isn’t just about picking exercises — ...
05/18/2026

👩🏻‍🏫 Chalk Talk: Program Design Series — Step 5
Training Loads & Volumes

Programming isn’t just about picking exercises — it’s about matching the right load, reps, and volume to the goal. 💪

Strength, hypertrophy, power, and muscular endurance all require different training approaches. Understanding how intensity and volume interact helps create more effective, goal-oriented programs for athletes and general population clients alike.

Key concepts:
✅ Training load should match the desired adaptation
✅ Higher intensity = lower rep potential
✅ Progressive overload drives adaptation
✅ Variation helps manage fatigue and long-term progress

Whether you’re building max strength, improving athletic power, adding muscle, or increasing work capacity, intentional programming matters. 🏔️

Swipe through for:
➡️ Goal-oriented set/rep schemes
➡️ Sample lower body programming examples
➡️ Practical ways to apply loading strategies

05/09/2026

Happy Mother’s Day to all the Mamas out there and women who have taken on Mama roles ❤️

Moms carry a lot — schedules, stress, responsibilities, and everyone else’s needs. This Mother’s Day, it’s time to invest in YOU. 💪🌸

To celebrate Mother’s Day, COAR is offering:

✨ 25% OFF your first 3 months of online training
OR
✨ 25% OFF any ready-made training program

Whether your goal is getting stronger, rebuilding confidence, improving energy, or finally making time for yourself — I’ll help you get there.

📩 DM me to claim your Mother’s Day special before it’s gone! Or share with someone for a last minute gift idea!

💪

Here is #4 in the Program Design Chalk Talk 👩🏻‍🏫🤓💪🏼To get the most out of your training sessions make sure your exercis...
05/08/2026

Here is #4 in the Program Design Chalk Talk 👩🏻‍🏫🤓💪🏼

To get the most out of your training sessions make sure your exercise order lines up with priorities and goals. Check out the example to see how your training checks out!

Comment below what your training goals, let’s have a discussion of how this order may look accordingly!

02/18/2026

❤️‍🩹💪🏼
After Physical Therapy for the Pelvic Floor it can be difficult to integrate your new hip education and drills into your exercise routine. This Rotational drill can help you work hip stability with rib mobility. The whole abdominal wall will work together to brace without bearing down on the pelvic floor.

Start with the rib rotation range of motion, if this feels stuck then hand roll across the ribs and foam rolling the thoracic spine. Once this feels “unlocked” and smooth work into the 1/2 kneeling rotations. 360 Breath to expand trunk canister then move the the ROM as you exhale.

Share with someone who needs this!

02/17/2026

🤰🏻💪🏼
After Pregnancy it can be difficult to integrate back into an exercise routine for your goals. The anatomy of the hip has gone through a lot of changes so the hip musculature needs some love as you continue or get back to your exercise routine. The deep hip rotators can be weak and tight, so internal rotation exercises that make them both lengthen and regain strength are crucial. Remember tight muscle doesn’t mean just passively stretch! That muscle needs to gain confidence through strength to stabilize as intended 💪🏼

Try putting this into your warm up routine for 2-3 sets of 8-12 reps or pair it with a lower body exercise like squat or deadlift to open up the hip for subsequent sets.

Share with someone who needs this!”

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