JM Training

11/09/2023

Build Strong Legs Program

Beware…this program is simple, but far from easy

Exercise 1: Squat

-Choose a squat variation and run with it for 3 weeks. Box squat, pause squat, safety bar, front squat etc.

Week 1 - 5x5
Week 2 - 3x5, 2x3
Week 3 - 5x3
Week 4 - Choose new exercise and go back to 5x5

Exercise 2: Hinge

- Deadlift, Rdl, Goodmorning, etc.
- Perform the same hinge variation for 3 weeks before switching. 3-4 Sets of 5-8 reps

Exercise 3: Single Leg Squat Movement

-Lunge, Split Squat, Pistol, Step Up
- Perform the same exercise for 3 weeks, 3 Sets of 6-10 reps per leg

Exercises 4,5,6: Back, Abs, Posterior Chain

- rows, pull ups, back extensions, hip thrusts, sit ups, kettlebell swings, hamstring curls, etc
- Perform 2-4 sets of 10-20 reps of the exercises above. You may not get in all 3, but atleast choose 1 or 2 and get it done.

07/20/2023

The number one thing that held me back from being good at CrossFit was always bodyweight exercises. Pull-ups, toes to bar, pistols, etc

I cost my team $1,000 one time because I sucked at handstand push ups.

Because I struggled I had to find ways to improve, and this helped me big time as a coach, since many people struggled with the same things.

When it comes to strength people generally assume it is all about weight training. But I do less ring dips than reps of bench at 225lbs.

Bodyweight exercises are great for building strength, they are a mainstay in my program, and they can be scaled down or up to match the ability of any athlete.

07/18/2023

Online training isn’t for everyone, but it does match the needs of specific people.

💪You have easy access to a gym.

I find it works best if people have some home gym equipment, or a gym at work. If you are training online time is usually an issue. So you aren’t going to drive 30 minutes to the gym, workout for and hour, and drive 30 minutes home. You need someone to craft a workout in the time you have, with the equipment you have.

🤜 You have some workout experience.

Online trainers aren’t next to you while you are working out, so some prior workout experience is necessary. Ideal for prior CrossFitters, former athletes, and military. You do get lots of feedback, it just isn’t in real time, when you are performing the workout. So some basic understanding of barbell lifts, and bodyweight exercises is helpful

🔺You value your time

You don’t have the time to watch lots of YouTube videos and read articles to craft your own workouts. It will speed up the time it takes to reach your goals to hire someone with the experience you are looking for.

06/21/2023

05/24/2023

I have been getting some questions about my my program, the Strength Triangle

What it is…

The strength triangle is a complete fitness program based around improving strength and work capacity.

The 3 sides of the triangle represent strength work, calisthenics, and conditioning.

Lift heavy, lift yourself, and be able to perform for as long as required.

Who is it for?

Although I’d love to help everyone with my transformational coaching system, I’d like to start with who it’s not for.

It’s NOT for people looking for the easy way out.

It’s NOT for people who don’t take responsibility for their results.

And it’s NOT for people who are currently doing 5 other programs, and want to work this one in too.

It is for first responders, former athletes, and people looking to get jack and strong while staying lean and athletic.

It is for people looking to get back in the game, and want a coach, program, and accountability.

It is also great for someone that has been going consistently, but hasn’t gotten the results they hoped for.

If that sounds like you… I have something special planned for you on Friday

Stay tuned…

If you want a sneak peak, DM me the word “Transformation” and I’ll tell you a bit about it.

05/02/2023

I am accepting new clients in Hanover. Consultations are free. Please reach out through messenger if you are interested.

04/12/2023

Please reach with any comments or questions.

04/12/2023

Please feel free to reach out with any questions or comments.

04/04/2023

Just a few observations from my years as a strength coach working with men.

Please feel free to message me or comment

03/31/2023

3 Keys of a strong program

You can follow it

There is a progression

You see results

03/22/2023