Build Your Own Program

Create a strength program tailored to your skillset, experience and goals.

I created something is better than nothing to help people become the strongest versions of themselves. It is crucial that your plan is made to fit your goals, experience level, availability, and interests. Your questions will be answered and you’ll be well on your way to getting stronger and more confident in the gym.

It is crucial that your plan is made to fit your goals, experience level, availability, and interests.

Let’s create a program that you’re excited about. I will walk you through from beginning to end:

HOW TO BUILD YOUR OWN PROGRAM:

1. Create Goals and Expectations

2. Map Out Your Session

3. Choose Your Drills

4. Set Training Variables

CREATE GOALS AND EXPECTATIONS:

Before you create your workout, think about why you want to put in all of this work. What is your overall goal? Do you want to lose fat? Do you want to feel more confident lifting weight? Build muscle?

Using the SMART method is an effective way to create a well-rounded goal. Does it make us feel like we are back in middle school homeroom? Maybe. Does it greatly increase our chances of success? Absolutely.

SPECIFIC: Your goal must be easily understandable.

✅ ”I want to lose weight by prioritizing a calorie deficit and strength training.”

❌ “I want to get in shape.”

MEASURABLE: You must be able to track some form of data to know you’re progressing.

✅ “I will use a scale and track my bodyweight daily to watch my progress.”

❌ “I’ll see how it goes.”

ATTAINABLE: Start small, you can always add to it later.

✅ “I want to lose 5 pounds.”

❌ “I want to lose 40 pounds.”

RELEVANT: You must be inspired by your goal to help you keep going when it feels hard. Dig a little deeper and think about why you want it.

✅ “I want to lose 5 pounds so I can easily play with my nephew when I see him.”

❌ “I want to lose 40 pounds because then I will be skinny I think.”

TIMELY: Create an end-date for the completion of your goal. Put yourself on a realistic timeline.

When it comes to weight loss, a good rate of loss is 1-2 pounds a week. If the goal is 5 pounds, realistically it would be done in about 10 weeks.

✅ “I want to lose 5 pounds in 10 weeks, so I can easily play with my nephew when I see him.”

❌ “I want to lose 40 pounds in 3 months because then I will be skinny I think.”

Can you see the difference in those goals? Make a goal that matters to you. Start with a good foundation and there’s no stopping you.

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MAP OUT YOUR SESSION:

This is the fun part! It’s where your workout comes to life! The order of your drills matter: you want to account for grip strength fatigue, secondary burnout from supportive muscle groups and overall experience. You can switch around the structure if needed, but this has worked really well for me and my clients in the past. It offers a good flow based on the six fundamental movement patterns: