Speed Coach Jake

Speed Coach Jake Performance Coach

08/29/2026

Hot Take: You don’t need to be an athlete to train like one.

I don’t think I’ve ever talked to a client or potential client who didn’t want to build some muscle, move better, be better conditioned, or get stronger.

So why would the training principles be any different if you want the same results?

That’s something that has always baffled me.

People describe wanting to feel and look like an athlete, but think they need to train completely differently.

In my most recent article, I break down 5 training principles I’ve taken from over a decade of training athletes—and how you can apply them to getting into shape, too.

Read the full article through the link in my bio.

And I’m curious: when you step into the gym, what are you actually trying to get better at? Let me know in the comments.

Nobody talks about how just having training information doesn’t matter if it’s not being applied. Even less are talking ...
08/25/2026

Nobody talks about how just having training information doesn’t matter if it’s not being applied.

Even less are talking about how to apply it.

Whatever you measure needs to have a purpose. Or you’re just measuring to measure.

And then you need to have a plan on how to change what you’re doing to get the results you want.

That is what makes training KPIs valuable.

Just having the information makes you Google. Knowing how to apply and adjust accordingly is what makes you a coach.

So if you’re ready for a coach. DM me and let’s get to work

08/14/2026

6 life lessons I’ve learned 14 days into this challenge

1. It gets way worse than you can imagine before it gets better.

But there will be days where you can see the progress. You just gotta keep pushing.

2. I got into fitness because of sports. So this whole “lifestyle” side of fitness never connected with me.

But doing this has shown me the mental benefits of consistency and doing hard things daily. Closing that connection gap.

3. This was something I started to challenge my discipline.

It’s working. But not just for my running & fitness.

I’ve never been this consistent with social media & building my brand, ever.

4. I’ve spent MONTHS lifting at a time. My wife never commented on my body looking like it’s changing.

But 14 days in to running and she notices a difference.

5. I’ve always struggled with some level of anxiety and it wouldn’t be a stretch to say I was having a depressive episode right before starting this challenge.

That has basically disappeared.

For me, because getting the win of starting my day with a run proves to me I’m making progress and quells that feeling.

6. Momentum is everything.

Stop running halfway and see how hard it is to get started again.

That’s life too. It’s way harder to restart after stopping than to just keep trucking through.

Lmk which life lesson connects with what you’re working through right now.

08/10/2026

If I needed to build my strength. This is the 4 week progression I would do today.

Step 1: Establish a Baseline ✅

I would start with 3-5 working sets. Where I am working up to a weight that I can comfortably perform for 6-8 reps.

This will be my baseline weight.

Giving me a starting point.

Let’s say that number is 100lbs

📍Week 1: Build Skill

Lifting heavy and building strength may not feel like it. But it’s a skill. You need to learn how to do it.

So I’d take the weight i did for 6-8 reps and start by doing 4 sets of 6 reps at that weight.

It should be challenging enough that I feel like I’m working. But not so challenging that I feel like I can’t do more.

Example: 4 x 6 @ 100lbs

📍Week 2: Build Volume

One of the simplest ways to progress a lift is to add volume. By adding sets or reps to a movement.

So the next week I would simply add 2 reps per set. But use the same weight.

That small change. Is a 33% increase in volume!

Example: 4 x 8 @ 100lbs

📍Week 3: Add Intensity

Since we are trying to build strength, we do want to add intensity (weight) to our lift as well.

So week 3 we’ll do that after we’ve built some underlying volume.

Take the weight you’ve lifted and add 2.5-5% to it.

But we will do our new weight for 4 sets of 6 reps.

4 x 6 @ 105lbs

📍Week 4: Rinse & Repeat

Now week 4 is simple. We do the same thing we did in week 2. We use the same weight as last week. But we add 2 reps per set.

Again building more volume, but now at a heavier weight.

Example: 4 x 8 @ 105lbs

Simple.
Effective.

Based in consistently applied, progressive overload.

That’s how I would build strength today if I needed to guarantee it.

Save this to use for your next training progression.

08/10/2026

Words can’t describe how special today was.

For most people it’s just a trip to the zoo.

For us it was more than that.

It’s the trips we would make without a stroller. Just us. Feeling empty handed and heavy hearted.

Today was how it was supposed to feel all of those times before.

Hands and hearts full ❤️

08/07/2026

Some days are easier than others.

But lacing up your shoes and getting to work. Just because you said you would. Is more powerful than you know.

It’s a vote of confidence for the person you said you would be.

And the process you’re making towards becoming that person.

08/07/2026

If your workouts are exciting every week… you’re probably not making much progress.

The workouts that build the strongest, fittest people are usually the most boring to watch.

Good strength training is boring, because you need to just get the reps.

You need to do the same movements, with a little more weight, a few more reps, or through a bigger range of motion. And progressively overload the lift.

For weeks, months, and years on end in order to see progress.

Instagram doesn’t have time for that.

It needs you to be entertained, not necessarily informed on what good strength training looks like.

So next time you decide to look through instagram for your next workout. I need you to consider this.

Don’t ask yourself if the workout looks difficult. Because difficult doesn’t equal progress. Difficult equals difficult.

You need to ask yourself “Will this improve what I’m working on?”

If you want to read my full article on why constant variation, can be ruining your gains. DM me GAINS and I’ll send you the link.

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