Coach Lois

Coach Lois 🏆 I help streetlifting athletes turn setbacks into PRs, week after week.
⬇️ Link in description

For a long time, most people probably knew me as the biomechanics guy.The one talking about rib cages, scapular movement...
03/09/2026

For a long time, most people probably knew me as the biomechanics guy.

The one talking about rib cages, scapular movement, joint positions, exercise ex*****on and why your dip looks the way it does.

And all of that is still a huge part of how I coach.

But it’s not really what sits underneath it.

At the core, I’m a systems thinker.

I want to understand why something is happening, what’s creating it, and what needs to change so we don’t have to keep solving the same problem over and over again.

That applies to an athlete who has been stuck at the same pull-up for a year.

It applies to someone whose shoulder keeps flaring up every time training gets heavy.

But it also applies to how I build my business, how I structure my own training, and how I approach problems in my personal life.

I’m not particularly interested in quick fixes or solutions that look impressive for three weeks.

I want to build things that work, survive real life, and continue to compound over time.

Biomechanics is one tool for doing that.
Programming is another.
Nutrition, recovery, communication and education are others.

But none of those individually are the coaching.

The coaching is understanding the system, finding what’s actually holding it back, and changing it in a way that lasts.

01/09/2026

A great way to select accessory/variation exercises is choose them based on the strength curve.

Your pull up isn’t equally difficult throughout the entire range of motion. Most athletes are strongest near the bottom and weakest during the last third of the pull.

By pulling against a band anchored to the floor, the resistance increases as you get closer to the bar.

That gives you three benefits:

• Higher force production at the top. You overload the position that usually limits heavy pull-ups.

• Better acceleration. Since the load increases throughout the rep, you have to keep pulling aggressively instead of relying on the initial acceleration.

• More specific adaptation. You’re training the exact joint angles and muscle lengths that determine whether you finish or miss a heavy rep.

Accessory and variation should challenge your weak links that are holding you back

Hometown bound.Spent most of the past year focused on building.This week was a good reminder that not everything worth b...
31/08/2026

Hometown bound.

Spent most of the past year focused on building.

This week was a good reminder that not everything worth building can be measured.

Achievements give you progress.

Experiences give that progress meaning.

Achieve things that create experiences that build a life you don’t want to escape from.

27/08/2026

That huge arch at the start of your pull-up usually isn’t the real problem.

It’s the compensation.

If you keep the scapula pinned down before you even start pulling, you take away the movement you need at lift-off. The body then finds another way to create tension, usually by extending through the spine and throwing the hips forward.

So instead of trying to stay “tighter” or pull harder, let the shoulder blade actually move while the elbow starts to flex.

Scapula moves. Elbow drives. Keep the ribs down. Then the rest of the pull can happen on top of that.

And if you can’t feel that on the bar yet, pulldown variations are a great place to clean up the initiation first.

If one side always takes over in your pull-ups, your pull path feels slightly off, or one lat never seems to work like t...
26/08/2026

If one side always takes over in your pull-ups, your pull path feels slightly off, or one lat never seems to work like the other, simply trying to “pull evenly” usually isn’t enough.

What you see is often just the compensation.

A shoulder that shrugs, an elbow that flares, or a body that shifts to one side can be influenced by how your ribcage, spine, and scapula are moving underneath.

And once you start adding weight, those small differences become much harder to hide.

That’s why your reps can feel inconsistent even when your strength should be there.

I created a Pull-Up Asymmetry assessment tool to help you identify your pulling pattern and give you exercises to start addressing it.

Comment ‘PULL-UP’ and I’ll send it over.

24/08/2026

A strong weighted pull-up starts before you actually start pulling.

If the plate is already swinging, your grip isn’t properly established and you’re still trying to organize your body as you initiate, you’re making a heavy pull-up unnecessarily difficult.

The heavier you go, the more repeatable your setup should become.

Treat the setup like part of the lift, not something you do before it.

I think self-awareness matters more than pretending you’ve somehow optimized every part of your personality.A lot of the...
23/08/2026

I think self-awareness matters more than pretending you’ve somehow optimized every part of your personality.

A lot of the traits that have helped me build what I have are the exact same ones that can make me difficult to deal with.

Ambition keeps me moving, but it also makes it hard to sit back and enjoy where I am.

Being impatient means I make decisions quickly and get s**t done, but I have very little tolerance for unnecessary waiting or indecision.

Being selective has given me an environment, business and circle of people I genuinely care about, but it also means I’m pretty quick to decide when something isn’t for me.

And when I invest in someone, I invest a lot. Whether that’s an athlete, a friend or someone I work with. So naturally, I struggle when that effort isn’t reciprocated.
Probably the biggest one is that I still have a tendency to overshoot.

More training. More work. Bigger goals. Faster progress.

I’ve gotten much better at recognizing when enough is enough, but it’s still something I have to actively manage.

I don’t necessarily see these traits as good or bad.

They’re just part of who I am.

And I’d rather understand them, use the good parts, and manage the parts that occasionally make me a pain in the ass than pretend they aren’t there.

Address

Mainzer Straße 25
Hoi An
10247

Website

Alerts

Be the first to know and let us send you an email when Coach Lois posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category